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Pranayama posture - Jalandhara Bandha
Jalandhar Bandha is practised at the end of inhalation and in the beginning of retention of breath. At the end of Puraka or inhalation, it becomes 'Antarika Kum-bhaka' and at the end of exhalation, it becomes 'Bahya Kumbhaka'. A beginner should first achieve proficiency in Pranayama before practising this 'Bandha'.
Step by step methods :

1. Assume the sitting posture.
2. Cotract the neck and the throat (glottis) and bring the head low. 3. Press the chin firmly against the chest.
Benefits :

(1 ) Prana (Energy) begins to flow in its proper channel by the practice of this ' Bandha'.
(2 ) This Bandha sublimates Kundalini Shakti.
( 3 ) This Bandha closes the Ida and the Pingala 'nadis'
 

 
 
 
 
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