your chest. Pressing your chin into your chest, inhale
against your closed throat so that no air moves but your
chest rises up. Hold this position for ten seconds, then
raise your chin and inhale normally.
The word jalandhara comes from two roots—jala,
meaning “network,” and dhara, meaning “upward flow.”
Jalandhara is designed to stimulate the network of nerves
and energy channels in the throat. Energy stagnation in
this region is associated with chronic neck pain, hoarse-
ness, and thyroid imbalances. Jalandhara traditionally
has been used to strengthen the thyroid, relieve neck
stiffness, and enhance mental clarity.
UDDIYANABANDHA—STOMACHLIFT
Sit comfortably with your legs crossed and your spine
upright. Bend slightly forward. Placing your hands by
114 The Seven Spiritual Laws of Yoga