Jalandhara bandha:

Meaning: Jala – network; Dhara – to hold; Bandha – contraction
                 It constricts the network of nadi and arrests the downwards course of  flow of
                ambrosial water from the cavity in the plate

Procedure:
Be empty stomach and sit in padmasana. Inhale slowly. After complete inhalation, close both the nostrils and bend the neck, so that the chin is made to rest on the chest in jugular notch. Stay in this position for 5 to 10 counts. Release the neck and exhale.

Benefits:

• Upward pull on the spine and spinal cord
• Also works upon the brain

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