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Jalandhara Bandha is a Mudra of yoga practice in which after applying Kumbhaka, the chin is touched with the throat and after that the practice is started.
In this, the whole game is of our breath, in this bandh we practice it by holding our breath, you can practice it with both the Antrik (inner) Kumbhak and the Bahya(outer) Kumbhak.
So in this article, we will tell you how you can practice it and also tell about the Jalandhara Bandha benefits for our body.
- Murcha Pranayama (for good sleep).
- Increase your lifespan by practicing Kumbhaka pranayama.
- Practice Ardha Chakrasana to increase your flexibility.
What is the meaning of Jalandhara bandh?
Jalandhar Bandha: This is a Sanskrit word. According to Sanskrit, ‘Jal’ means throat and ‘Dharan’ means stream, this was the literal meaning of Jalandhar. According to the Sanskrit word bandh means to lock, this was the literal meaning of Jalandhar Bandh Now let us know how we can practice this bandh.
How to do Jalandhara bandha?
Jalandhara Bandha is practiced with both types of Kumbhaka, Antrik (inner) Kumbhaka and Bahya Kumbhaka. When the breath is held inside the body, then it is called internal Kumbhaka, and when we stop the breath leaving the whole breath outside the body it’s called bahya Kumbhaka.
Practicing with Antrik Kumbhaka:-
1. For its practice, we will sit in a comfortable posture at our place, like Siddhasana, Sukhasana or Ardha Padmasana.
2. Will practice Jalandhara Bandha first with Antrik (inner) Kumbhaka.
3. After sitting in one of the comfortable postures, we will straighten our back and neck and place our hands on our knees.
4. Will inhale the breath through the nose and inflate our lungs.
5. After inhaling, stop it, touch the throat follicle with the chin, and keep the breath inside the body.
6. By removing the chin from the throat follicle, straighten the neck and slowly release the breath out of the body.
This is the practice of Jalandhara Bandha with the inner Kumbhaka meaning the practice of bandha keeping the breath inside the body.
Practicing with Bahya Kumbhaka:-
1. To practice Jalandhara Bandha with Bahya Kumbhaka, we will first take a long deep breath inside our body and then exhale it.
2. After exhaling the breath, we have to hold our breath by touching the chin with the throat.
3. When the breath is not held in, meaning when there is a need to inhale, slowly straighten the neck and inhale through the nose.
- Jalandhara Bandha can also be practiced separately and can also be done along with Pranayama meaning as we practice Kapalbhati and Bhastrika immediately after that you can practice Bandha as soon as you took your last breath in Bhastrika After that you can tie this bandha.
- If you practice Jalandhara Bandha separately, then do it after the practice of Asana and Pranayama and then practice meditation.
Benefits of Jalandhara Bandha in pranayama.
1. The practice of Jalandhara Bandha has a positive effect on the thyroid gland, enabling the thyroid gland to be active and perform its work smoothly.
2. By its practice our voice becomes melodious.
3. In its practice, when the throat is pressed, the vital energy starts flowing through the centre lamp in the Sushumna tone.
4. There is relief in problems like anxiety, stress and anger.
5. Although there are many benefits of Jalandhara Bandha, by its practice, sattva qualities begin to develop in us.
6. Now if we see its benefits on a spiritual level, then its practice leads to the awakening of the Vishuddhi Chakra.
7. The metabolism of the whole body depends on the thyroid gland itself, if the thyroid gland is able to do its work easily, then we become free from many diseases.
8. If the metabolism of our body is balanced, then it gives us relief from problems like obesity.
- Before practicing Jalandhara Bandha, do the practice of Griva shakti Vikasaka kriya, this will make your neck muscles flexible and strong.
- Will start this practice with two cycles and five to seven cycles can be practiced normally.
- While practicing, one thing will be specially kept in mind until the neck is not straightened, the shoulders are not loose, then do not exhale until the Jalandhara bandh is opened, till then you do not release the breath.
What are the Precautions of Jalandhara bandh?
If you want to practice this Bandha and get more benefits of Jalandhara bandh, then you should keep some precautions in mind while practicing it.
1. You should not practice Jalandhar Bandha if you are suffering from high blood pressure.
2. If you feel headache or dizziness while practicing this bandha, then you should stop practicing.
3. You should not practice this bandha if you have any serious heart-related disease or if you are going through cervical spondylosis.
4. Do not practice it if you have any serious disease related to the brain.
Tips for beginners.
- Hold the breath for as long as you can with ease, do not try to control the breath forcefully.
- Beginner practitioners should keep in mind that while practicing this bandha, you will keep all your attention on the breath on the throat follicle and Vishuddhi chakra.
- Before practicing it, practice Anulom Vilom and Nadi Shodhana for a few weeks.