Jalandhara Bandha in Yoga: A Beginner's Guide to Mastering the Throat Lock
A yogic internal lock to induce relaxation and meditative introversion.
By PRANA EDITORS | Last Updated: March 25, 2025
As explained in our introductory article, there are four bandhas, or yogic internal locks, that help regulate the flow of prana (life energy) within the body. The three primary ones are Jalandhara (Throat Lock), Uddiyana (Core Lock), and Mula Bandha (Root Lock), and when all three are engaged simultaneously, they form a more advanced practice known as Maha Bandha (Great Lock).
Each bandha is essentially a combination of breath control, muscular contraction, and mental focus. And, in the case of Jalandhara Bandha, the practice involves holding your breath, pressing your chin against your chest to create an internal lock, and directing attention towards the pit of the throat.
From the Source: “Having contracted the muscles of the throat, press the chin on the breast. This is Jalandhara Bandha, which even Gods consider invaluable." - Shiva Samhita (4:38) In this Article: Meaning | Anatomy | Uses | Steps | Benefits | Precautions | FAQ |
While Jalandhara seems simple at first, there are subtleties involved in performing it effectively. In the sections below, we’ll explain the traditional procedure to engage it, with step-by-step instructions and accompanying images to help you visualize the process. We'll also cover its meaning, benefits, and contraindications, along withe tips on structuring your practice and avoiding common mistakes.
Jalandhara Bandha: Meaning and Purpose
Jalandhara Bandha is a yogic internal lock a technique, which involves firmly pressing your chin against your chest to create a seal at the base of your throat. Its name comes from the Sanskrit words Jalan (network), Dharan (to hold), and Bandha (lock), translating to “to hold (prana) in the net.” Here, the net refers to the subtle energy channels (nadis) passing through the neck.
Other names: In English, Jalandhara Bandha is commonly called the Throat Lock, though some yoga instructors may also refer to it as the Neck Lock, Chin Lock, or Net Bearer’s Bond.
"The steps to do Jalandhara, and its benefits, trace back to ancient texts like the Yoga Chudamani Upanishad, Hatha Yoga Pradipika, and Shiva Samhita," explains Vineet Kaul, Prana Sutra's Chief Editor. "It’s also described in contemporary yoga books like Light on Pranayama by BKS Iyengar and Asana, Pranayama, Mudra, Bandha by Swami Satyananda Saraswati."
From the Source: “Contract the throat and firmly press the chin against the chest. This is Jalandhara Bandha and it helps prevent old age and death.” – Hatha Yoga Pradipika (3:70) |
From a practice perspective, Jalandhara Bandha involves sitting in a meditation posture, inhaling deeply, and lowering your chin to your chest as you hold your breath. This hold is sustained for a few seconds and is released by raising the head and resuming normal breathing. This completes one round, and the process can be repeated up to five times, with short breaks between rounds.
Lastly, this internal lock is generally performed while holding the breath after inhaling (antara kumbhaka). However, it can also be engaged after suspending the breath (bahya kumbhaka).
What does Jalandhara Bandha do?
A powerful way to visualize the mechanics of Jalandhara is to compare it to a dam across a river. In this analogy, the dam is the seal at the base of the throat created by the bandha, while the river represents the flow or prana, especially the upward-moving current known as Udana Vayu.
The neck is a narrow but critical passage between the head and the body. Everything from the breath to blood flow, and speech to sensory inputs flow through it. In a natural, upright position, this flow is open, continuous, and unregulated. But when Jalandhara is engaged, the controlled compression of the neck acts as an internal gate, regulating the exchange of fluids and currents between the body and the brain.
The internal lock created by the bandha limits the transfer and exchange of fluids, energy, and sensory inputs between the head and the rest of the body. As a result, it calms the sensory organs, reduces mental fluctuations, and helps us internalize awareness. This internal awareness is essential to experience the true depth of yoga practices like pranayama and meditation.
Editor’s Note: This is just brief overview of the effects and mechanics, but we’ll have a more detailed discussion on Jalandhara’s purpose later in this series. For philosophy enthusiasts, we’ll also deep-dive into some of the more esoteric effects of Jalandhara Bandha on Substack. |
When should you learn Jalandhara Bandha?
Jalandhara Bandha is introduced to yoga students who have learned foundational poses and are beginning pranayama training. According to BKS Iyengar, it is the first bandha pranayama students should learn because it makes it easier to hold your breath by easing the common discomforts associated with breath retention (i.e., dizziness, headaches, and chest pressure).
We also recommend mastering Ujjayi Pranayama (Ocean Breathing) before attempting Jalandhara Bandha. In, Ujjayi we do a subtle throat contraction to create a whisper-like breathing sound, and practicing this can serve both as a warm-up and preparatory step for Jalandhara.
What the best posture for practicing Jalandhara Bandha?
Jalandhara Bandha is practiced exclusively in a meditation postures. Traditionally, it's performed in Padmasana (Lotus Pose) or Siddhasana (Adept Pose) but other suitable options include Virasana (Hero Pose), Vajrasana (Thunderbolt Pose), Sukhasana (Easy Pose), and Bhadrasana (Butterfly Pose). It's also okay to use props like yoga bolsters or blankets to make these poses more accessible for beginners.
However, the yogic Throat Lock should never be attempted while standing, lying down, or during dynamic asana sequences. It's alsow worth nothing that it can be performed during both internal and external retention—that is, holding the breath after either inhalation or exhalation.
You can also place a yoga block, bloster, or cushion under your sit bones while practicing Jalandhara Bandha. This opens the hips, reduces lower back tension, and prevents the legs from falling asleep. Another good idea is to place folded blankets or towels under your knees, especially if they don't easily rest on the ground. You can also place them under your ankles to ease discomfort.
Muscles Involved in Jalandhara Bandha
Before learning the Jalandhara Bandha steps, it’s good to have a clear understanding of the muscular anatomy and actions involved. As you know, the main objective of this bandha is to create a seal at the base of the neck. This is achieved by resting your chin evenly in the jugular (suprasternal) notch–a small indentation between your collar bones (check diagram).
This chin-to-chest action engages muscles running along the front, back, and sides of the neck, which help rotate the head, flex the neck forward, and stabilize the cervical spine. The bandha also engages the diaphragm, respiratory system, and muscles spanning the upper back. Knowing the names of these muscles isn’t necessary, so let’s focus on the dynamic movement.
“Jalandhara’s muscular action begins with your hands firmly pressing down on the knees, which flattens the base of your posture, straightens your arms, and raises your shoulders,” explains Vineet. “With the jaw and throat muscles relaxed, you lower your chin by bending the head forwards and downwards. Simultaneously, you also lift the chest to meet the descending chin.”
Eventually, your chin should rest evenly in your jugular notch. However, always ensure that your chin or head are not tilted to any one side, as this can strain the neck, resulting in muscle soreness.
How to Practice Jalandhara Bandha: Step-by-step
Here are the steps to perform one round of Jalandhara Bandha:
Posture: Sit comfortably in a meditation posture and place both hands on your thighs or knees. Close your eyes and empty your lungs completely with a deep exhale.
Inhale: As you inhale, lean slightly forward and press your knees down with your hands until they touch the floor. Lift your chest as you push down, this should cause your arms to straighten and your shoulders to rise slightly. Don't engage the bandha until inhalation is complete.
Engage: As you begin holding your breath, bend your head forward and downward. Lower your chin and raise your breastbone until the two meet. If you cannot extend fully, go as far as possible without straining your neck. This action creates a neuro-muscular lock at the base of the throat, which is the main objective of performing this bandha.
Maintain: Sustain the bandha for as long as you can comfortably hold your breath. Meanwhile, direct your attention to some aspect of your practice, such as the breath, energy flow, or physical sensations. You can release the hold when you naturally feel the urge to exhale.
Release: To release, soften your grip on the knees, relax your shoulders, and slowly lift your head back to a neutral position. Exhale only after your head is fully upright to avoid straining the internal organs. This completes one round of Jalandhara Bandha, the Throat Lock in yoga.
Rest: Sit in Sukhasana (Easy Pose) for a few minutes and reflect on your practice. If you wish to attempt another round, allow your breathing to normalize before doing so.
Repeat: You can repeat this process 3 to 5 times, depending on your skill level.
Wrap-up: Conclude your practice by relaxing in Savasana for 5 to 10 minutes.
“Engaging Jalandhara bandha seems simple but the full neck extension can be quite challenging for beginners,” says Vineet. “The trick here is to expand your chest and raise your breastbone to meet the lowered chin instead of forcefully pressing down with your chin.”
Vineet suggests using a face towel if you can't press your chin against your chest. Simply roll the towel and place it at the base of the neck to fill the gap. This not only mimics the feeling of full engagement but also creates a contact point, making it easier to direct your attention to the target muscles. As your flexibility improves, you will be able to perform this action fluidly, without the use of props.
Practice Tips from Yoga Instructors
Here are a few tips and guidelines to practice Jalandhara Bandha more effectively:
Time: Practice at any time of the day–ideally early morning on an empty stomach.
Location: Choose a well-ventilated, quiet space that is free from distractions.
Preparation: Jalandhara Bandha requires flexibility in the neck, shoulder, and upper back. If these areas are tight, improve their range of motion before attempting the bandha. It’s also advisable to warm up with upper body stretches and Ujjayi (Ocean) Breathing.
Sequence: Jalandhara Bandha is generally combined with pranayama. But if you’re practicing it on its own, do it after asana and pranayamas, and before meditation.
Duration: Beginners should start with 1 to 3 rounds, using shorter holds of 5 to 7 seconds. Gradually increase the hold duration and rounds as your capacity increases.
Gaze: Keep your eyes closed or keep them half-open and gaze at the navel.
Awareness: Once you are familiar with the physical aspects of the bandha, focus your awareness on the throat area, specifically the location of the Vishuddhi (Throat) Chakra.
Mudras (Optional): Incorporating yoga hand gestures (mudras) into your practice can amplify the benefits of Jalandhara Bandha. While there are many options to consider, we recommend Udana Mudra, which stimulates energy flow in the upper body.
Visualization (Optional): Like mudras, visualizations can also enhance Jalandhara Bandha’s benefits. We recommend imagining a gentle, cleansing wind moving through your upper chest or a blue lotus flower blossoming in the center of the throat.
Tongue Position (Optional): In some yoga schools, Jalandhara Bandha is practiced with the tongue pushing up against the soft palate in the mouth, right behind the upper teeth. This method is described in Swami Satyananda’s Asana, Pranayama, Mudra, Bandha.
Common Mistakes & How to Fix Them
Mistake | Possible Side-effects | Correction |
|---|---|---|
Uneven pressure on the knees while leaning forward | Postural imbalance and shoulder tension | Press the knees evenly to maintain correct posture. |
Lowering the chin before completing inhalation | Reduced lung capacity | First, inhale fully, lower the chin after the lungs are full and you begin hold your breath |
Forgetting to lift the chest | Neck strain | Raise your chest (sternum) to meet the lowered chin |
Maintaining the bandha engagement for too long | Dizziness, lightheadedness, discomfort in the chest | Start with short holds and increase gradually |
Holding the breath forcefully and beyond your capacity | Chest tightness, dizziness, increased stress response | Respect your natural limits and progress in small steps |
Exhaling before fully lifting the head when you release the lock | Lightheadedness, strains the heart and lungs | Always release the lock first, then exhale when the head is in a neutral position. |
Jalandhara Bandha Benefits
Here are some well-documented benefits of practicing Jalandhara Bandha:
Clears the nasal passages and improves breath retention capacity.
Stretches the neck, releasing tension and stiffness in the cervical region.
Strengthens vocal cords and improves vocal clarity and tone.
Lowers resting heart rate and helps manage blood pressure.
Alleviates symptoms of throat issues related to inflammation.
Supports thyroid health and associated metabolic functions.
Calms the sensory organs and induces deep relaxation.
Draws the mind inwards, promoting meditative introversion.
Prevents dizziness while holding the breath during pranayama.
Stimulates the Vishuddhi (Throat) Chakra and Udana Vayu.
For brevity, this “how-to” guide lists benefits in bullet form. But we’ll provide a more detailed discussion on the therapeutic and energetic benefits of Jalandhara Bandha in another article.
Safety and Precautions
A safe Jalandhara practice starts with learning the proper technique, maintaining proper posture, and respecting your body's limits. Here are some additional tips to prioritize safety:
Warm-up – Prepare for Jalandhara with gentle upper body stretches, including neck rolls, shoulder shrugs, and thoracic spine mobilization (Camel Pose, Cat and Cow).
Quality over quantity – Focus on proper execution rather than the number of rounds.
Master the Bandha First – Get comfortable with practicing Jalandhara Bandha on its own before combining it with yoga breathing techniques.
Personalize – While resting between rounds, assess your practice and adjust as needed.
Listen to Your Body – If you experience any strain, dizziness, or discomfort, stop immediately and rest in Savasana (Corpse Pose) until you feel better.
Jalandhara Bandha Contraindications
Although Jalandhara Bandha is generally considered safe, avoid it in the following situations:
Recent neck, shoulder, or chest surgery or injury.
Cervical spine issues or herniated discs.
Lung and respiratory issues, including asthma, bronchitis, and COPD.
Hyperthyroidism and eye conditions such as glaucoma.
Heart disease and uncontrolled high blood pressure.
During pregnancy.
Health conditions that cause chronic fatigue or disequilibrium (vertigo).
Any health conditions aggravated by holding your breath.
These are the widely accepted contraindications of Jalandhara, but there may be more to watch out for. If you have any health concerns or underlying conditions, we recommend consulting your physician and an experienced yoga therapist to figure out if it is okay for you to practice this Bandha.
Frequently Asked Questions
What does Jalandhara Bandha do?
What is the best time to practice Jalandhara Bandha?
How long do you hold Jalandhara Bandha?
Which chakra does Jalandhara Bandha activate?
Can you practice Jalandhara Bandha during pregnancy?
Editor’s Note: Have more questions about Jalandhara Bandha? Feel free to email them to us. We'll do out best to answer them and include relevant ones in our FAQ to the benefit of future readers. |
Before You Go
This is the first "how-to" guide in our Yoga Bandha Series. We'll follow it up with supplemental posts discussing other aspects of this internal lock, such as its practical applications and energetic effects. After that, we'll progress to Mula Bandha, an internal lock that targets the pelvic floor muscles.
Read Next: How Jalandhara Bandha Fits Into Yoga Practice
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