DAILY YOGA ยท Jalandhara Bandha
Chin Lock
Jalandhara Bandha, the "chin lock", is a gentle lowering of the chin toward the chest while lengthening the back of the neck, used during breath retention. It is one of the three classical bandhas of hatha yoga.
Name meaning: "Jalandhara" (from jala, net/throat) + "bandha" (lock) โ the "throat lock", lowering the chin toward the chest.
Classification: Bandha โ an energetic lock (throat), during retention.
Tradition & origin: Jalandhara Bandha is one of the three classical bandhas (Hatha Yoga Pradipika, Gheranda Samhita), traditionally used to "seal" the breath during retention.
This guide was drafted with the help of AI and reviewed by us. It is for general education only and is not medical or professional advice. It may contain errors. Please practise mindfully, listen to your body, and consult a qualified yoga teacher or doctor for anything specific. Spotted an error? Tell us in the comments below.
How to do it โ step by step
- 1Sit tall with the spine erect and the shoulders relaxed.
- 2Inhale, then hold the breath in.
- 3Lengthen the back of the neck and lower the chin toward the notch of the collarbones.
- 4Keep the chest lifted so the chin meets the chest, rather than the chest slumping to the chin.
- 5Hold gently for the comfortable part of the retention, then lift the head before you exhale.
Benefits
- โTraditionally used to "seal" the breath during retention in pranayama.
- โEncourages a lengthened neck and lifted chest.
- โBrings a calming, inward focus.
๐ช The traditional / desi way
- One of the three classical bandhas, described in the Hatha Yoga Pradipika and Gheranda Samhita.
- Traditionally paired with breath retention (kumbhaka) and the other locks to form Maha Bandha.
What you may feel
- ๐ซงNormal: a gentle stretch at the back of the neck and a contained, quiet feeling.
- ๐ซงWarning: neck strain โ lift the chest to meet a gently lowered chin, and ease off.
Progression path
Learn the gentle chin-lower with a lifted chest during a comfortable retention; combine with the other locks only later (Maha Bandha).
Who it suits โ and who should modify
- โPractitioners using breath retention who can keep the neck comfortable.
- !Relative: neck injuries โ do not force the chin down; take care with high or low blood pressure and heart conditions.
When to practise
During pranayama with retention; on an empty stomach.
A few times a week within breathing practice; comfortable holds only.
Evidence at a glance
The chin lock is a traditional retention technique.
Chiefly a traditional method; little direct modern study.
Myths vs. reality
โ Myth: You should force the chin hard to the chest.
โ Reality: Lift the chest to meet a gently lowered chin, keeping the neck long โ never crank the head down.
โ ๏ธ Cautions
- Lower the chin gently โ never force the neck down. AVOID with neck injuries, and take care with high or low blood pressure and heart conditions.
- Practise during comfortable retentions only, and learn the timing from an experienced teacher.
Frequently asked questions
Chin to chest or chest to chin?
Both meet โ but lift the chest to meet a gently lowered chin, keeping the neck long rather than crunched.
Key takeaways
- โญGently lower the chin toward the chest during breath retention.
- โญLift the chest to meet the chin โ keep the neck long, never force.
- โญOne of the three classical bandhas.
- โญAvoid with neck injuries; take care with blood-pressure/heart issues.
References
- Bandha (yoga) โ Wikipedia ยท encyclopedia
- Yoga: What You Need To Know โ NCCIH ยท health authority (public domain)
Sources are provided for further reading; always consult a qualified teacher or clinician for personal guidance.
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