← EXERCISE LIBRARYPranayama
Chin Lock
Jalandhara BandhaThe chin is drawn down toward the notch between the collarbones while the sternum lifts to meet it, closing the throat. The standard lock used alongside breath retention.
- 01Sit upright with the hands on the knees and the spine long from the pelvis up.
- 02Inhale to about three quarters of capacity through the nose.
- 03Lift the sternum toward the chin as you draw the chin down and back toward the notch between the collarbones.
- 04Hold with the throat closed for 5 seconds to start, keeping the face, jaw and eyes soft.
- 05Lift the head to neutral first, then release the breath slowly through the nose — never the other way round.
- 06Repeat for 5 rounds, taking 3 normal breaths between each.
- 01Sternum comes up to meet the chin. It is not just a nod forward.
- 02Back of the neck long, not crunched.
- 03Head up before the breath goes out.
- 01Jamming the chin down without lifting the chest, which compresses the front of the neck and rounds the upper back.
- 02Practising it with neck injury, cervical disc problems, or with uncontrolled hypertension or raised eye pressure, where the position and the accompanying retention are not appropriate.
- 03Holding for long stretches as a beginner — retention should stay short and unforced, and 5 seconds is a legitimate working rep.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.