Jalandhara Bandha = throat contraction; it controls the flow of prana between heart and head; two forms:
STANDARD Practice – twice a day, before breakfast and before dinner:
Asanas (10 minutes) – optional
Spinal Breathing Pranayama (10 minutes)
Chin Pump (2 minutes)
Meditation (20 minutes)
The guru is in you! More lessons of Advanced Yoga Practices at www.aypsite.com
Good habits:
Consider limiting the time you spend exposed to the news media. For example, allow only 10-15 minutes in the morning or evening to read the newspapers or listen to/watch the news, and let the rest of the day be free of the mass media stress.
Limit the time you spend checking email, facebook, etc. For example, you could make a habit to answer emails only in the morning and evening. Allow 2-3-4 hours between checking email, tweeter, etc.
Turn off notification alerts on your phone. Go to “Settings”, then “Notifications,” turn off the alerts, allowing only one or two (like “Messages” – text messages). In this way, your day will not be continuously controlled and interrupted by incoming emails, facebook posts, news, etc.
Compassion [or love] is a state of mind that includes a wish of good things for oneself. In developing compassion, perhaps one could begin with the wish that oneself be free of suffering, and then take that natural feeling toward oneself and cultivate it, enhance it, and extend it out to include and embrace others.
Dalai Lama, The Art of Happiness, p. 114
- static jalandhara bandha: let the chin go down to its comfortable limit toward the hollow of the throat.
- dynamic jalandhara bandha: start with the lungs full, hold the breath to comfortable limit, then exhale and inhale slowly as you slowly rotate the head clockwise; when the lungs are full again, change direction, going contra clockwise; limit the practice to 4 breaths.
STANDARD Practice – twice a day, before breakfast and before dinner:
Asanas (10 minutes) – optional
Spinal Breathing Pranayama (10 minutes)
Chin Pump (2 minutes)
Meditation (20 minutes)
The guru is in you! More lessons of Advanced Yoga Practices at www.aypsite.com
Good habits:
Consider limiting the time you spend exposed to the news media. For example, allow only 10-15 minutes in the morning or evening to read the newspapers or listen to/watch the news, and let the rest of the day be free of the mass media stress.
Limit the time you spend checking email, facebook, etc. For example, you could make a habit to answer emails only in the morning and evening. Allow 2-3-4 hours between checking email, tweeter, etc.
Turn off notification alerts on your phone. Go to “Settings”, then “Notifications,” turn off the alerts, allowing only one or two (like “Messages” – text messages). In this way, your day will not be continuously controlled and interrupted by incoming emails, facebook posts, news, etc.
Compassion [or love] is a state of mind that includes a wish of good things for oneself. In developing compassion, perhaps one could begin with the wish that oneself be free of suffering, and then take that natural feeling toward oneself and cultivate it, enhance it, and extend it out to include and embrace others.
Dalai Lama, The Art of Happiness, p. 114