Location: Jalandhara bandha applies in the throat area.

How to Perform: Drop the chin toward the chest and lengthen the back of the neck while lifting the sternum upward. The throat should feel closed off slightly, but without strain.

Focus: The throat. Tuck your chin down so that your throat area feels slightly constricted. At the same time, keep the chest lifted, creating a feeling of length in the neck.

Visual: The neck is elongated, the chin touches or moves close to the chest, and there is a slight compression at the throat. The back of the neck stretches while energy is concentrated in the throat area. Imagine pressing the chin down as the throat feels closed off, but with an elongated spine.

Purpos: Activates the Vishuddha (Throat) Chakra, regulating the flow of prana between the heart and head. It also helps to focus the mind during pranayama (breathing exercises) and prevents energy from escaping the body during breath retention.