Step 4
Stress Workouts
Video Guide
Picture Guide
PRACTICE
Jalandhar Bandha
AWARENESS
On the jugular notch
BENEFITS
Releases anxiety, anger and stress.
Helps to balance thyroid function and regulates the metabolism.
Compresses the sinuses on the main arteries of the neck which helps in regulating circulatory and respiratory systems.
SAFETY MEASURES
If you have cervical spondylitis then place your fist between your chin and chest.
If you have high blood pressure, do not hold your breath for long as it may strain the heart.
METHOD
**Sit in Yogame posture.
Place palms firmly on the thighs.
Eyes closed.
Spread legs slightly apart and place palms inwards on thighs. Keep your neck at centre.
Take a deep inhalation and hold your breath.
Drop your chin to the chest on the jugular notch.
Hold breath and lock for 10 to 15 seconds.
Then raise your head upwards completely and exhale out through the nostrils.
This is 1 round.
Relax with a few deep breaths and move to the next round.
**Come back to yogame posture.
DURATION
Beginners practice routine - 4 to 5 rounds.