[Tutorial] What is Jalandhara Bandha and how it is done?

Question

This is tutorial on how to practice jalandhara bandha.

Answer 1

Technique:

1. Sit comfortably in any meditative asanas.
2. Place the palms of the hands on the knees and allow the whole body to relax. Inhale slowly and deeply and retain the breath. Lower the chin so that if touches the chest or more specifically the collarbone.
3. Simultaneously straighten the elbows and raise the shoulders. Hold for as long as is comfortable. Then release jalandhara bandha by slowly releasing the head and relaxing the shoulders.
4. Practice five rounds.

Jalandhara bandha can be used energetically with the asanas keeping the neck long and the throat soft while connecting the energy between the heart and third eye (through the throat).

Effects:
This bandha is useful for throat disorders such as inflammation, stuttering, excess mucus in the throat, tonsilitis, etc.
It also improves the quality of the voice.
It helps to balance thyroid function and regulate the metabolism.