Pranayama helps reduce waste matter in the body and bandhas are the means by which this process can be intesified. Bandha practice in conjunction with pranayama affects the whole body resulting in the harmonization of the endocrine system and the digestive system to generate an overall sense of well being A useful analogy to aid our understanding of bandhas is to think of an electricity circuit. Transformers, conductors and fuses are needed to carry the power to its destination safely.
Most modern relaxation techniques advocate that by totally contracting and then relaxing the muscles of the body, one can gain complete physical and mental relaxation. The rationale behind such a theory is that in order to remove any physical and mental tension, it is more effective to first learn to exaggerate the tension that may already be there by selectively contracting all of the muscles before relaxing them. Bandhas operate in a similar way, as certain muscles are locked and contracted on the physical level, a subtle process of unlocking takes place simultaneously on mental and pranic levels. When prana flows through the body by the practice of pranayama, it is equally important to use the bandhas, otherwise the energy is dissipated, injuring the energy system.
This results in the unlocking of the latent lifeforce energy which is redirected into the nadi (energy channels) of the subtle body. Bandha means to lock and involves the contraction or squeezing of muscles. The three bandhas, mula, uddiyana and jalandhara correlate with three main muscle groups, the perineal muscles, abdominal muscles and cervical (neck) muscles. The bandhas play an important part in the cleansing process of yoga.
Jalandharara bandha is the chin lock and according to BKS Iyengar the first bandha a yogi should master In the jalandhara bandha practice, the neck and throat are contracted and the chin rests on the chest in the jugular notch between the breastbone and the collar bone. Jala means ‘net’ or ‘network’ and dhara means ‘pulling upwards’. In the neck there are a network of nerves and arteries which connect up into the brain. When jalandhara bandha is applied, the internal and external cartoid arteries that lie on both sides of the neck and carry blood to the brain are squeezed under pressure. This results in a calmness of the mind. In Hatha Yoga Pradipika it says that the “Chin lock destroys old age and death and stops the downward flow of the nectar into the fire of life.”
The jalandhara bandha is essential when practising any pranayama where the breath is held (kumbaka) as it regulates the flow of prana to the head, preventing dizziness, headaches and pressure behind the eyes and ears. Jalandhara Bandha Practice Do not inhale or exhale until the chin lock has been released and the head is upright. Jalandhara bandha should not be practised by anyone with high blood pressure or heart ailments without expert guidance. Jalandhara bandha can also be practiced from a standing position with the feet about two feet apart, the trunk leaning forward with the palms on the knees and the arms straight.
1. Without straining the neck muscles, stretch the neck up, pulling the head back a little and lower the chin into the hollow of the neck between your collar bones. This stretches the cervical vertebrae which stimulates the nervous centers, frees the cranial nerves and benefits the thyroid gland.
2. Hold this position for as long as comfortable without strain, then slowly release the chin lock by raising the head and exhaling. Practice up to ten rounds, gradually increasing to 20.
1. Sit in a comfortable posture, preferably lotus (padmasana) or cross-legged in siddhasana and place your palms on your knees. Close your eyes and relax.
3. Keeping your back straight. Inhale deeply and retain your breath