How to Practice Jalandhara Bandha (Throat Lock)

Learn Jalandhara Bandha (Throat Lock) to relieve stress, improve posture, and tap into your Throat Chakra…

Jalandhara Bandha (Throat Lock) – also known as Chin Lock, is the third of the three interior “locks” that are often used in yoga to help control the flow of energy through the body. You can practice Throat Lock either alone, or in conjunction with the Root Lock and/or Abdominal Lock. (The combination of all three practiced together is known as the Great Lock or Maha Bandha.)

While the Root Lock and Abdominal Lock are often seen in various advanced asana practices, Throat Lock is less common. You are more likely to practice Jalandhara Bandha as part of a seated breathwork or Pranayama practice.

Despite being less common than the two “lower” bandhas, Throat Lock may be the easiest one to master. It also has some useful benefits for the yogi, providing a great stretch for the neck that helps to maintain posture and function in a world of neck strain. It may also help clear the Throat Chakra for better communication and self-expression, and is believed to promote thyroid health and regulate metabolism.

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This powerful energy lock is said to compress and stimulate the sinuses. This helps regulate and balance both the circulatory and respiratory systems.

Doing this lock can also be a quick way to relieve stress and anger, and achieve mental relaxation.

However, as this posture involves holding the breath, it should not be done by those with high blood pressure, a heart condition, or breathing problems. As always, listen to your body, and use caution if you have any kind of neck injury.

How to Do Jalandara Bandha:

  1. Begin seated in a comfortable cross-legged position (Easy Pose is a good one, or Lotus if you are more advanced.)
  2. Place your hands on your knees with the palms facing upwards. Inhale so your lungs are about two-thirds full, and then retain your breath.
  3. Drop your chin down and draw it back closer to your chest making a double chin. At the same time, lift your sternum towards your chin. As your chin drops toward your sternum with breath exhaled, swallow. This will help to activate this bandha. Relax your shoulders away from your ears and enjoy the stillness.
  4. Hold as long as is comfortable and then lift your chin up and finish your inhalation before releasing the breath.

Be sure to lower your chin and also raise your sternum equally, rather than forcing your chin downward only. You should also inhale only while your head is upright. Only hold your breath as long as is comfortable.

To repeat the pose, raise your head and inhale before returning to the pose. With practice, you will be able to hold your breath and the posture for longer periods of time.

Learn More at or watch this video for a helpful demonstration…


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