Jalandhara Bandha

Contracting the throat, the chin should be firmly placed on the chest. This is known as Jalandhara Bandha. The destroyer (greatest enemy) of old age and (premature death). Technique :-

1. Sit in Padmasana or in any comfortable meditative posture.
   
   
2. Bend your neck a little forward.
   
   
3. Slowly place firmly your chin on chest (jugula knotch) so that when you practise Pranayama with Kumbhaka, the inside retained air must not come out.
   
   
4. While returning, slowiy raise your chin and straighten your neck.

Remember:-

1. Practise it carefully under the guidance of a qualified teacher.
   
   
2. In the beginning practise it for few seconds only.

Benefits and Limitations:-

1. This Bandha influences our vocal organs directly.
   
   
2. Those having complaint of pain in neck or spondilitis should not practise it.