How We Are Stretching

In the Seven Spiritual Laws of Yoga and other hatha yoga traditions, bandha (bahn-dah) is a powerful practice for stimulating the flow of prana or vital energy to different parts of your body. Bandha, a Sanskrit word that means to lock or bind, is a process of building up energy in a specific area, and then releasing it. The release of energy helps clear blockages in the body’s circulatory channels, allowing prana to flow freely.

Benefits

Relieves neck stiffness, Enhances mental clarity

Contraindications

Neck Injury

The Jalandhara Bandha or chin lock is designed to stimulate the network of nerves and energy channels in the throat. Energy stagnation in this region is associated with chronic neck pain, hoarseness, and thyroid imbalances.

Jalandhara Bandha (jahl-ohn-dar-ah bahn-dah) ― Chin Lock

• Sit comfortably with your legs crossed in front of you, centering your weight evenly on your sitting bones. Tilt your tailbone slightly back and lift from your waist. Open your chest and draw your shoulder blades down, lifting your sternum. Feel your head resting gently in line with your spine and rest your lower arms and the back of your hands on your thighs.


• Relax your throat and tongue and allow your facial muscles to soften. Breathe in, and as you exhale, bring your chin towards your chest. It’s important that you lift your sternum to meet your chin halfway. Never force the chin to touch your sternum or harden the sides of your neck – simply allow the chin to relax toward the chest as far as it wants to go today.


• With your chin pressed in or toward your chest, inhale against your closed throat so that no air moves, as your chest raises up. Hold this position for 10 seconds, then raise your chin and exhale normally.

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