Page 21 - 300 Hour YTT Manual Unit 2

Commonly employed during pranayama practices, particularly

during the retention of breath and certain advanced breathing
techniques.

Stimulates the manipura chakra (solar plexus) and improves
digestion.

Aids in toning the abdominal muscles and increasing core
strength.

JALANDHARA BANDHA - throat lock

Performed by the chin tucking towards the sternum, creating a
slight pressure on the throat and activating the throat region.

Helps to stimulate the vishuddha chakra (throat), regulate the
flow of energy in the neck and head, and control the movement

of prana (life force) in the body.

Often used in conjunction with pranayama practices,

particularly during breath retention and specific breathing
exercises.

Jalandhara Bandha can help in stimulating the thyroid gland
and balancing the metabolism.

secondary bandhas

HASTA BANDHA - hand lock

Creates an “arch” in the palm of the hand. This helps distribute
compression more evenly in the fingers, wrist, and hand.

Helps to prevent wrist strain and injuries.

Creates rebound effect of levity from the ground up.

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