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Maintain a straight spine and head when sitting in padmasana or siddha/siddha yoni asana. The knees and legs should be firmly placed on the floor.
Palms of the hands should be on the knees.
Eyes closed, relax your entire body. Inhale slowly and deeply, and retain the breath inside. While retaining the breath, bend the head forward and press the chin tightly against the chest..
With the hands forcing the knees down, straighten your arms and lock them into place. Hunch the shoulders up and forward at the same time. By ensuring that the arms remain locked, the pressure being placed on the neck will be increased. Spend the first few seconds at the final position. Avoid tension.
Bend the arms, relax the shoulders, and gradually release the lock. Exhale after lifting the head.
Once the breathing has returned to normal, repeat.
Variation: Jalandhara bandha can also be performed in kriya yoga, when the head is simply bowed forward till the chin pushes on the neck. This variant is frequently applied in conjunction with pranayama exercises.
Benefits: The carotid sinuses, which are situated on the carotid arteries, the major arteries in the neck, are compressed by the complete form of jalandhara bandha. Simple variations use a more delicate pressure. The respiratory and circulatory systems are regulated by these sinuses. An increase in heart rate and deeper breathing are often caused by a decrease in oxygen and an increase in carbon dioxide in the body. The carotid sinuses are what start this process. This propensity may be avoided by applying pressure to these sinuses, which enables a reduction in heart rate and an increase in breath retention. By promoting mental calm, this exercise helps people cope with stress, anxiety, and rage. It fosters contemplative introversion and singular focus. The stimulation on the throat balances thyroid activity and controls metabolism.
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