Page 16 - Lesson 22.xps

MODULE-5 prāńāyāma

Yogic Practices
Method

1. Sit erect in meditative pose like Padmasana or Siddhasana.

2. Place the palms on the knees and make sure that the knees are touching the
floor.

3. Close your eyes and relax the body. Breathe normally.
Note 4. Now inhale slowly and deeply and then hold the breath.

5. Bend the head forward so that the chin touches the chest between the two
collar bones notch/pit of the sternum.

6. Straighten the arms and press the knees down with the palms to create a
kind of locked position. The shoulders are slightly forward to make sure the
arms stay locked.
7. Hold this position as long as you are comfortable. Remember that the breath
is held inside. Beginners should hold the breath for just a few seconds.
Later it can be increased to a minute or more depending on your capacity.

8. To release the lock bend the arms, raise your head and exhale out. Come
back to the straight position and take a few normal breaths.

9. Repeat the process as many times as you feel comfortable.
Benefits

1. It stimulates the thyroid and the para thyroid glands. Thus regulates the
body metabolism.

2. Jalandhara Bandha helps to activate the throat (Vishudhi) chakra.

3. It prevents the Prana Shakti from moving upwards.

4. It increases the blood flow in the brain.
5. Jalandhara Bandha is one of the three yogic locks that have to be mastered
before attempting the Maha Bandha or the triple lock.

Precautions

1. Avoid in high or low blood pressure, heart diseases.

2. Avoid in stiffness of neck, cervical spondylitis & spondylosis.

3. Never force your chin to touch the notch/pit of sternum.

Physical Education and Yog
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