Jalandhara Bandha in Yoga: A Complete Beginner's Guide to Mastering the Throat Lock

Aug 13, 2021
11 min read

Updated: 4 days ago

Seal the throat, still the currents, and experience deep inner clarity.

By PRANA EDITORS | Updated: August 19, 2025

Young woman practicing Jalandhara Bandha - a yogic internal lock

As explained in our introductory article, there are f our bandhas, or yogic internal locks , that yogis use to regulate the flow of prana (life energy) within the body. The three primary ones are Jalandhara (Throat Lock), Uddiyana (Core Lock), and Mula Bandha (Root Lock), and when all three are engaged simultaneously, they form a more advanced practice known as Maha Bandha (Great Lock).

Each bandha essentially combines three elements: muscular contraction, breath control, and mental focus. And, in the case of Jalandhara Bandha, you hold your breath, press the chin firmly against the chest to create an internal lock, and direct attention towards the pit of the throat.

While this seems simple at first, there are subtleties involved in performing this bandha effectively. In the sections that follow, we’ll explain how to practice Jalandhara Bandha, with step-by-step instructions and accompanying images to help you visualize the process. We'll also cover the meaning, anatomy, uses, benefits, and precautions, along with insights on how to approach each stage of practice.

What is Jalandhara Bandha (Throat Lock) in Yoga?

Jalandhara Bandha is one of the three primary bandhas in yoga, along with Mula and Uddiyana Bandha.

Its name comes from the Sanskrit words Jalan (network), Dharan (contain), and Bandha (lock) because this practice contains prana within a network of energy channels (nadis) in the neck, limiting the exchange of energy and sensory signals between the head and the rest of the body.

In English, Jalandhara Bandha is most often called the Throat Lock. Some teachers also use names like the Neck Lock or Chin Lock, pointing to the chin-to-chest action that defines this bandha.

"The steps and benefits of Jalandhara Bandha are well-documented in classical yoga texts like the Yoga Chudamani Upanishad, Hatha Yoga Pradipika, and Shiva Samhita. Contemporary works B.K.S. Iyengar's Light on Pranayama and Swami Satyananda Saraswati's Asana, Pranayama, Mudra, Bandha also describe it in detail, as it still maintains relevance in modern yoga practice.

From the Source: “Contract the throat and firmly press the chin against the chest. This is Jalandhara Bandha and it helps prevent old age and death.” – Hatha Yoga Pradipika (3:70)

From a practice perspective, Jalandhara Bandha involves sitting in a meditation posture, inhaling deeply, and lowering your chin to your chest as you hold your breath. This hold is sustained for a few seconds, and is released by raising the head and resuming normal breathing. This completes one round of the Throat Lock, and the process can be repeated up to five times with short breaks between rounds.

Another important detail is that it can be performed during both internal retention (after inhaling) and external retention (after exhaling). However, most beginners learn it with internal retention first.

When Should You Learn Jalandhara Bandha?

Generally, Jalandhara Bandha is introduced once a yoga student has learned foundational poses and is beginning pranayama training. According to BKS Iyengar, it is the first bandha that pranayama students should learn because it helps extend breath retention (kumbhaka) by easing the common discomforts associated with breath retention, such as chest pressure, dizziness and pain in the temples.

We also recommend mastering Ujjayi Pranayama (Ocean Breathing) before attempting Jalandhara Bandha. Ujjayi involves a subtle throat contraction that produces a peculiar breathing sound, and practicing it conditions the throat mucles for the chin-to-chest action used in Jalandhara.

Certain asanas, such as Setu Bandhasana (Bridge Pose) and Sarvangasana (Shoulderstand), can also prepare you for Jalandhara Bandha. In these postures, the chin naturally tucks toward the chest, creating a mild version of the Throat Lock. Practicing them helps you become familiar with the sensation of Jalandhara before attempting it in seated pranayama.

Best Postures for Practicing Jalandhara Bandha

Young woman practicing Jalandhara Bandha in yoga — © Prana Sutra

Jalandhara Bandha is always practiced in meditation postures. Traditionally, it's performed in Padmasana (Lotus Pose) or Siddhasana (Adept Pose) but other suitable options include Virasana (Hero Pose), Vajrasana (Thunderbolt Pose), Sukhasana (Easy Pose), and Bhadrasana (Butterfly Pose).

Props can make these postures more comfortable and sustainable. Sitting on a folded blanket, cushion, or bolster under the sit bones helps open the hips and reduces lower back strain. You can also place blankets under the knees or ankles to ease discomfort if they don’t rest easily on the floor.

However, Jalandhara should not be performed while standing, lying down, or during asana flows.

Muscles Involved in Jalandhara Bandha

Before learning Jalandhara Bandha, it helps to clearly understand the muscular anatomy and actions involved. As you know, the main objective of this bandha is to create a seal at the base of the neck. This is achieved by resting your chin in the jugular (suprasternal) notch, which is the small indentation between your collar bones (see image).

Jalandhara primarily engages muscles that run along the front, back, and sides of the neck, which help rotate the head, flex the neck forward, and stabilize the cervical spine. The practice also engages the diaphragm, respiratory system, and muscles spanning the upper back. Knowing the names of these muscles isn’t necessary, so let’s focus on the chin-to-chest action of this bandha.

The Chin-to-Chest Action (Explained Simply)

Jalandhara Bandha’s muscular engagement begins with firmly pressing down on the knees, which in turn flattens the base of your posture, straightens your arms, and raises your shoulders.
With the jaw and throat muscles relaxed, you lower your chin by bending the head forwards and downwards. As you lower your chin, you must also lift the chest to meet the descending chin.
Eventually, your chin should touch your chest, resting evenly in your jugular notch. However, the chin or head should not be tilted to any one side, as this can strain the neck.
It's also worth noting that this action should only be performed while holding the breath, and one should not try to inhale or exhale while the Throat Lock is engaged.

How to Practice Jalandhara Bandha: Step-by-Step Guide

An illustration of the steps to perform Jalandhara Bandha in Yoga — © Prana Sutra

Here are the step-by-step instructions for practicing one full round of Jalandhara Bandha:

Posture: Sit comfortably in a meditation posture and place both hands on your thighs or knees. Close your eyes, take a few deep breaths, and empty your lungs completely with a deep exhale.
Inhale: As you inhale through both nostrils, lean slightly forward and press your knees down with your hands until they touch the floor. Lift your chest as you push down, this should cause your arms to straighten and your shoulders to rise slightly. Prepare to apply the Throat Lock as soon as you transition from inhalation to internal breath retention (antara kumbhaka).
Engage: As you hold your breath, bend your head forward and downward. Lower your chin and raise your breastbone until the two meet. If you cannot extend fully, go as far as possible without straining your neck.
Maintain: Retain the bandha for as long as you can comfortably hold your breath. Meanwhile, direct your attention to some aspect of your practice, such as the breath, energy flow, or physical sensations. You can release the bandha when you naturally feel the urge to exhale.
Release: To release the bandha, soften your grip on the knees, relax your shoulders, and slowly lift your head back to a neutral position. Exhale only after your head is fully upright to avoid straining the internal organs and lungs. With this, you have completed one round of Jalandhara Bandha.
Rest: Sit in Sukhasana (Easy Pose) for a few minutes and reflect on your practice. If you wish to attempt another round, allow your breathing to normalize before doing so.
Repeat: You can repeat this process 3 to 5 times, depending on your skill level.
Wrap-up: Conclude your practice by relaxing in Savasana (Corpse Pose) for a few minutes.

“Engaging Jalandhara may seem simple but the full chin-to-chest extension is often challenging for beginners,” says Vineet Kaul, Prana Sutra's Chief Editor. “The trick here is to raise your breastbone to meet the lowered chin instead of only pressing down with your chin.”

Vineet also suggests that beginners who can't press their chin against their chest should use a face towel. Roll it and place it at the base of the neck to fill the gap between the chin and jugular notch. This not only mimics the feeling of full engagement but also creates a contact point, making it easier to link awareness to the area. As your flexibility improves, you'll be able to do this without the towel.

Practice Tips for Beginners (From Yoga Teachers)

Here are a few tips to make your Jalandhara Bandha practice more effective and authentic:

Time: Practice on an empty stomach, ideally in the early morning when the body and mind are fresh. Evening practice is also fine, provided digestion is complete.
Location: Choose a quiet, well-ventilated, and distraction-free space.
Warm-up: Jalandhara Bandha requires neck, shoulder, and upper back flexibility. If these areas are tight, expand their range of motion before attempting this bandha. It’s also advisable to warm up with a few minutes of upper body stretching and Ujjayi (Ocean) Breathing.
Sequence: Jalandhara Bandha is generally combined with pranayama, but if you practice it on its own, do it after asana and pranayamas and before meditation.
Duration: Beginners should start with 1 to 3 rounds, using shorter holds of 5 to 7 seconds. Increase the hold duration only as your comfort and breath capacity improve.
Gaze: Keep your eyes closed or keep them half-open and gaze at the navel during the lock.
Awareness: Once you are familiar with the physical aspects of the bandha, focus your awareness on the throat area, specifically the location of the Vishuddhi (Throat) Chakra.
Mudras (Optional): Incorporating yoga hand gestures (mudras) into your practice can amplify the benefits of Jalandhara Bandha. While there are many options to consider, we recommend Udana Mudra - a hand gesture that stimulates the energy flow in upper body and neck region.
Visualization (Optional): Like mudras, visualizations can also enhance Jalandhara’s benefits. We recommend imagining a gentle, cleansing wind moving through your upper chest or a delicate blue lotus flower blossoming in the throat cavity.
Tongue Position (Optional): In some yoga schools, Jalandhara Bandha is practiced with the tongue pushing up against the palate in the mouth, right behind the upper teeth. This method is described in Swami Satyananda’s Asana, Pranayama, Mudra, Bandha.

Common Mistakes (and How to Avoid Them)

Even though Jalandhara Bandha seems simple, beginners often run into the same issues. Here are some common mistakes, their side effects, and how to correct them:

Mistake	Possible Side-effects	Correction
Uneven pressure on the knees while leaning forward	Postural imbalance and shoulder tension	Press the knees evenly to maintain correct posture.
Lowering the chin before completing inhalation	Reduced lung capacity	First, inhale fully, lower the chin after the lungs are full and you begin hold your breath
Forgetting to lift the chest	Neck strain	Raise your chest (sternum) to meet the lowered chin
Maintaining the bandha engagement for too long	Dizziness, lightheadedness, discomfort in the chest	Start with short holds and increase gradually
Holding the breath forcefully and beyond your capacity	Chest tightness, dizziness, increased stress response	Respect your natural limits and progress in small steps
Exhaling before fully lifting the head when you release the lock	Lightheadedness, strains the heart and lungs	Always release the lock first, then exhale when the head is in a neutral position.

The Purpose of Jalandhara Bandha in Yoga

At its most practical level, Jalandhara Bandha is practiced for its health benefits, especially its effect on the vocal cords, thyroid, and respiratory system. It stimulates the muscles, tissues, and organs in the upper chest, refreshing them with fresh prana and enhancing their overall functioning. Because of this, the Throat Lock is sometimes used therapeutically for speech, throat, or thyroid-related conditions.

The bandha’s chin-to-chest action applies controlled pressure on two blood vessels on either side of our neck (carotid arteries) that supply oxygenated blood to the brain. This slows circulation slightly and triggers the body's relaxation response. Modern research also supports this effect, and several studies have noted that practicing the Throat Lock can help lower heart rate and blood pressure levels.

Based on this, T. Krishnamacharya, often called the father of modern yoga, said that Jalandhara Bandha "binds the essence of all sensations," meaning it slows the flow of sensory inputs to brain. This withdrawal turns awareness inward, creating space for deep concentration. BKS Iyengar summarizes this as "it (Jalandhara Bandha) relaxes the brain and also humbles the intellect."

Swami Satyananda Saraswati makes similar observations in his teachings, stating Jalandhara Bandha “develops meditative introversion and one-pointed concentration.” He proclaims it to be one of the best yoga practices to cultivate mindfulness and relieve stress, anxiety, overthinking, and anger.

Jalandhara Bandha Benefits

When practiced regularly and with proper technique, Jalandhara Bandha offers these benefits:

Clears the nasal passages and improves breath retention capacity.
Stretches the neck, releasing tension and stiffness in the area.
Strengthens vocal cords and improves voice quality
Lowers resting heart rate and helps manage blood pressure.
Alleviates symptoms of throat-related problems.
Potential therapeutic applications in thyroid-related conditions.
Stimulates the Vishuddhi or Throat Chakra.
Balances Udana Vayu (upward-moving energy currents).
Quiets the five sensory organs and draws the mind inward.
Prevents dizziness while holding the breath during pranayama.

For the sake of brevity, we only provide bullet-point benefits in our ‘how-to’ guides. You can find more details in our article covering the anecdotal and science-backed benefits of Jalandhara Bandha.

Safety Guidelines and Precautions

A safe Jalandhara practice starts with learning the proper technique, maintaining good posture, and respecting your natural limits. Here are some additional tips to prioritize safety:

Warm up first – Prepare for Jalandhara Bandha with gentle upper-body stretches, such as neck rolls, shoulder shrugs, and thoracic spine mobilization (Cobra Pose, Cat-Cow, etc.)
Quality over quantity – Focus on proper execution rather than number of repetitions.
Master the basics – Get comfortable with practicing Jalandhara Bandha on its own before combining it with yogic breathing techniques.
Personalize – While resting between rounds, assess your practice and adjust as needed.
Listen to your body – If you experience any strain, dizziness, or discomfort, stop immediately and rest in Savasana until you feel better and your breathing normalizes.

Who Should Avoid Jalandhara Bandha (Contraindications)

With great benefits also come precautions, so let’s look at how to keep your practice safe. Broadly speaking, avoid practicing Jalandhara Bandha if you have any of the following conditions:

Recent neck, shoulder, or chest surgery or injury.
Cervical spine issues or herniated discs.
Lung and respiratory issues, including asthma, bronchitis, and COPD.
Hyperthyroidism and eye conditions such as glaucoma.
Heart disease and uncontrolled high blood pressure.
During pregnancy.
Health conditions that cause chronic fatigue or disequilibrium (vertigo).
Any health issues that can be aggravated by holding the breath.

These are the common precautions, but there may be more. If you have any health issues, consult your doctor or an experienced yoga teacher to check if it's okay for you to practice Jalandhara Bandha.

Frequently Asked Questions

What does Jalandhara Bandha do?

Jalandhara Bandha is used in pranayama and meditation techniques to restrain life energy (prana) in the upper chest and neck region. This is believed to detox and stimulate the overall functioning of the organs and glands in the area. The bandha also stimulates the Throat Chakra, removes energetic blockages, and promotes inner awareness (meditative introversion).

What is the best time to practice Jalandhara Bandha?

Like most yoga practices, practicing Jalandhara Bandha in the morning is the most beneficial because the mind is rested and the stomach is empty. However, it can be performed at any time of the day, including evening yoga sessions or pre-bedtime meditation routines.

How long do you hold Jalandhara Bandha?

Since Jalandhara Bandha is coordinated with breath retention, the duration of the hold depends on how long you can comfortably hold your breath. Beginners typically can start with 5 seconds and gradually work up to 15 or more seconds of performing the yogic Throat Lock.

Which chakra does Jalandhara Bandha activate?

Practicing Jalandhara Bandha activates the Vishuddhi Chakra at the base of the throat. It is the fifth of the seven chakras in yoga philosophy, associated with metabolic health, self-expression, mental clarity, and the ability to communicate with ourselves and others.

Can you practice Jalandhara Bandha during pregnancy?

It’s not advisable to practice Jalandhara Bandha during pregnancy due to the potential effects of holding the breath for an extended period. A prenatal yoga expert can suggest variations or alternatives that ensure the safety of the pregnant mother and developing child.

Editor’s Note: Have more questions about Jalandhara Bandha? Feel free to email them to us. We'll do our best to answer them and include relevant ones in our FAQ to the benefit of future readers.

Final Thoughts + What to Read Next

This article is the first how-to guide in Prana Sutra's Yoga Bandha Series, and we'll follow it up with some supplemental posts discussing different aspects of this practice. After that, we'll move on to the next how-to guide on Mula Bandha, a yogic internal lock that targets the pelvic floor muscles.

Read Next: How Jalandhara Bandha Fits Into Yoga Practice

Found this practice guide helpful? Consider supporting our work by sharing it with your community or making a one-time or monthly donation. You can also join our monthly newsletter to receive updates, practice tips, and breathing exercises delivered straight to your inbox.

Before you go, here are a few yoga-related articles that may interest you: