The Power of the Throat Lock: Understanding Jalandhara Bandha in Yoga

Defining Bandha

Most of us recognize yoga as an integrated activity that involves body, mind and spirit . . . and a practice that offers access to an abiding power within. In hatha yoga, the practice of bandha is one of many tools that helps us learn how to absorb, contain and direct that internal force. Although the translation of bandha as “lock” is commonly used today, that term captures only a portion of this multidimensional concept. To refine our understanding of bandha, let’s dig a little deeper into the texture and meaning of this word.

In A Sanskrit Dictionary (2013), scholar John Denton defines the root word ✓bandh as “to catch, to fasten, to restrain, to set a limit, to take up one’s abode, to bind or cause to be built.” Denton’s inclusive definition takes the meaning of bandha beyond a simple physical action and implies its role as gathering and fortifying one’s internal energy (prana). Another term my teachers use to describe bandha is “tie,” referring to a mechanism that can be loosened or tightened depending on the needs of the moment. I’ll use these terms interchangeably, to keep the mind open and the definition fluid. This article is the third in a series of three, where I discuss the primary bandhas (bandhatriyam) and their applications in the physical, psycho-emotional and energetic spheres. See the full blog for articles on uddiyana bandha and mula bandha.

What Is Jalandhara Bandha?

Jalandhara Bandha, commonly known as the “throat lock,” is one of several important physio-energetic techniques designed to regulate and consolidate energy (life force) within the container of the body. Early texts teach that life force (prana) can easily be lost through the demands of daily living, and that learning to protect that life force provides momentum for the spiritual journey within. By regulating energy and attention through various openings in the body, we retain more of that life force inside the system, making it available for spiritual growth.

Physical Aspects of Jalandhara Bandha

Jalandhara Bandha takes place at the base of the throat, just below the area of the thyroid gland, near the cricoid cartilage and trachea. As the chin is lowered, the space at the trachea narrows and airflow is restricted. This action regulates the inhale and facilitates retention of breath. For the release of breath (exhale), the chin would be lifted to its neutral position so the full circumference of the trachea is restored. In addition to helping facilitate regulated breathing, pressure to this area stimulates the thyroid gland and cricoid cartilage, and also facilitates suppleness at the throat, tongue and jaw. This effect is most noticeable in poses such as halasana (plough pose) and sarvangasana (shoulderstand), where the neck is in flexion relative to the rest of the body.

Energetic Aspects of Jalandhara Bandha

In the tradition of hatha yoga, there are powerful energetic implications of jalandhara bandha related to the throat and tongue. The tongue acts as a “switch” between the physical and energetic dimensions of the body, and proper positioning of the tongue can release tension around the eyes, nose, throat and ears, thus creating a sense of inner space in the head and palatal region. Additionally, the area of the throat relates to what is known as vishuddhi chakra, where the functions of speech and self-expression are governed, as part of a network of subtle body functions. Learning how to gradually engage and release the area of the throat creates subtle – yet highly leveraged – techniques for working with the mind and expanding awareness. And while jalandhara bandha, like all bandhas, starts out as a physical activity, ultimately it is the release of the mind and its agenda that allows its full spectrum of benefits to unfold.  

Jalandhara Bandha in Practice

Jalandhara Bandha is commonly taught as a gentle tuck of the chin to “close off” the throat, but without collapsing or rounding the spine. This happens naturally in poses such as shoulderstand, where the back of the neck lengthens and the front of the neck shortens, and the flexed position is held in place by the weight of the body above. Seated positions such as padmasana (lotus pose) also support jalandhara bandha, especially when combined with breath retention or kumbhaka. In this case, the chin is lowered slightly and the sternum is lifted gently (without hardening the neck or puffing the chest), while the breath is retained after inhale (antara kumbhaka).

Learning Jalandhara Bandha

Yoga is a delicate marriage of patience and persistence. Too much effort creates hardness in both mind and body, but too little effort can quickly devolve into complacency. To unfold in a meaningful, sustainable way, Jalandhara Bandha should be learned under the guidance of a qualified teacher. Preparation is required for the practice to blossom fully, and a teacher who has covered the ground can help you develop a bandha practice skillfully and safely. For example, special precautions should be taken if you have high blood pressure, glaucoma, neck injuries, or are pregnant. A qualified teacher can offer appropriate alternatives to create a fruitful, sustainable practice.

Summary, Physical & Mental Benefits

In sum, we see jalandhara bandha as part of a wide range of yogic techniques that affects all layers of the individual including physical, mental, energetic and esoteric. Specifically, modern practitioners also observe:

• A calming effect on the nervous system.
• Softening of the musculature around the neck.
• Suppleness and mobility in the cervical spine.
• Improved ‘flow’ of energy between the head and the rest of the body.
• Awareness of the cranial vault, and the space behind the sense organs of the mouth, eyes, nose and ears.
• Understanding of the central structure that feeds the peripheral body.
• Improved ability to retain breath (kumbhaka) comfortably.
• Absorption of life force as opposed to simply “holding” the breath.
• A gentle stimulation of the thyroid and parathyroid glands.
• A mental cue to pause.

Final Thoughts: Small Shift, Big Impact

Jalandhara Bandha may seem like a minor adjustment—but it carries a quiet power when utilized within a consistent yoga practice. As one explores various techniques, subtle shifts occur in the mind, the breath and one's perception. A teacher can and should guide you in the direction of jalandhara bandha when appropriate, but ultimately ownership lies with the practitioner, who must learn through trial and error. Like most things in yoga, the gifts of jalandhara bandha unfold over time. 

If you are interested in the role of jalandhara bandha in the Shadow Yoga system, please join us for a drop-in Shadow Yoga class at our beautiful studio in Bend, Oregon. 

Angie (Lakshmi) Norwood is the owner of Continuum, A School of Shadow Yoga in Bend, Oregon. She is a recognized Shadow Yoga teacher and teaches classes and workshops in Bend and Portland, Oregon.