Jalandhara Bandha

The chin lock, lengthening the back of the neck and lowering the chin toward the chest, traditionally used to seal energy at the throat during breath retention. It's frequently taught as a simple head-drop, when the actual technique depends on the spine lengthening first.

“Lengthen the back of the neck as the chin lowers, don't just drop the head.”

Cue: “Lengthen the spine, lower the chin toward the chest, throat soft”

A chin simply dropped toward the chest, without the back of the neck actively lengthening first, tends to compress the throat and cervical spine rather than creating the intended seal. Lengthening up through the crown as the chin lowers is what distinguishes this bandha from a passive slump.

To seal energy at the throat by lengthening the spine and lowering the chin toward the chest, traditionally practiced during breath retention.

1. 1Sit with a long spine, in any stable seated position.
2. 2Lengthen up through the crown of the head first.
3. 3From that lengthened position, lower the chin toward the chest, without collapsing the length already established.
4. 4Keep the throat soft, not gripped or tense.
5. 5Hold for the duration of a breath retention, then release the chin and allow the neck to return to neutral before the next breath.

Instead of searching for the “correct” position, notice:

• •Not applicable in the usual sense, though the spine's lengthening before the chin lowers is the technique's central mechanical detail.

Traditionally paired with a held breath, either after a full inhale or a full exhale depending on the specific practice, the chin lock sustained for the duration of that hold and released before breathing resumes.

Screen for neck sensitivity or injury history before teaching this technique. Beyond that, watch for a chin simply dropping without the spine lengthening first, which tends to compress rather than seal.

Reflect after practising:

• •Lengthen up through the crown first, then let the chin lower from that length. A simple head drop isn't the same technique.
• •If you have any neck sensitivity or injury history, this technique deserves individual guidance, or may not be appropriate for you.

Rather than mistakes, you may notice:

• •Practice the spinal lengthening alone, without the chin lowering, to build a clear sense of that upward reach before adding the chin's descent.

• •A smaller chin lowering, or omitting this bandha entirely, for anyone with neck sensitivity or discomfort with the full technique.

• ✓Release the chin and lengthen the neck back to neutral before resuming normal breath.