Jalandhar Bandh Yoga Asana:

Jalandhar Bandh is one of the energetic locks used in a Hatha yoga practice. The name comes from the Sanskrit, jal meaning "throat", dharan, meaning "stream", and bandha, meaning "lock". It is performed by extending the neck while lifting the heart, then dropping the chin to the chest. The tongue presses into the roof of the mouth.

Jalandhar Bandh Yoga Asana Steps:

• Lie on your belly, with the legs together or a few inches apart. Bring the chin to the floor and slide the right arm along the floor, over your head with the palm facing down.
• Bend the right knee and reach the left hand back to hold onto the right heel or ankle (opposite hand to foot).
• Inhale and kick the right foot into the arm to lift the right leg, head and chest off of the floor. Keep the neck in line with the spine and look up at the forehead.
• Press down into the right arm for support, or lift the right arm off of the floor, keeping it parallel to the floor.
• Breathe and hold for 2-6 breaths.
• To release: slowly exhale and lower the leg, arm, head and chest down to the floor.
• Repeat on other side.
• Relax the whole body gently closing your eyes.
• Take a deep inhalation and exhale out all the air completely. Now, take a slow and deep breath and hold your breath inside.
• Pull the head slightly backward. Lower your head and lower your chin into the suprasternal notch (the dip between the collar bones). The chin must be tightly (but gently) pushed into the notch.
• Next, straighten your elbows to keep the arms straight. Press your palms into the knees pushing them further down towards the floor.
• Along with pushing the knees down, arch your shoulders in upward and forward direction.
• This will keep the arms rigidly straight thus increasing the pressure on the neck.
• Initially retain Jalandhara Bandha for a few seconds while concentrating on Vishuddhi Chakra.
• Bring the shoulders back into their normal position. Relax the arms and gently release the lock.
• Straighten the head and release the breath slowly. Relax for a few seconds and repeat the same procedure again.Practice 3-5 times.