 (jah-lahn-DHA-rah
bahn-dah)
jala = net (for catching birds or fish)
dhara = bearing, supporting
bandha = bond
Step by Step
Sit in a comfortable pose.
Firm your shoulder blades against your back torso
to lift your sternum. Be careful not to push your
front ribs forward.
Full Jalandhara requires the chin to rest comfortably
on the sternum (neck flexion). Many beginners make
the mistake of only lowering the chin; in fact your
chin should be met half-way by the elevated sternum.
The focus of these complementary movements is the
"crook" of the throat, where the underside
of the chin meets the front of the neck. Draw this
crook diagonally up and into your skull (toward the
top of your spine). Your head should pivot and your
chin should descend over this action, which simultaneously
draws the top of the sternum upward.
Work on lengthening the back of your neck, releasing
your shoulders, and opening your chest in poses like
Sarvangasana and Setu Bandha Sarvangasana. Never force
your chin to your sternum.
If you're a beginner, don't hold this bandha continuously
throughout your practice. Begin your inhalation with
your head upright. Apply Jalandhara as you near the
end of the inhale, hold during the retention and the
exhale, then raise your head to a neutral position
for the next inhale.
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