Bandhas, or energy locks, are used in yoga to control the flow of prana(energy) in our body. In Jalandhara Bandha, throat lock, the deep flexor muscles of the neck are also engaged.
At the front of our neck, closest to the spine, lie two very important muscles: longus coli, and longus capitus. In people with whiplash or neck pain, it has been found that these muscles are under active and weak. These muscles have a stabilizing role in the cervical spine and help maintain the curve of the neck. Research has shown that strengthening these muscles can significantly decrease neck pain in sufferers.
To activate the deep neck flexors, and jalandhara bandha, lie on your back with a small towel rolled and placed in the curve of your neck. Slowly begin to make a double chin, pressing the curve of your neck back into the towel. You want to keep
the big Sternocleidomastoid muscles (SCM) of the superficial neck relaxed. You should feel a deep contraction of your neck muscles near the throat. Hold for 10 seconds, and repeat. Maha Bandha
An excellent asana, or posture, to practice all the bandhas is Dandasana or staff pose. When all the bandhas are active at once, it is known as Maha Bandha, or Big Lock. Sitting on the floor with both legs extended, feet flexed, engage mula bandha (see below) lifting the muscles of the pelvic floor. With a long side body, engage uddiyana bandha (see below) by tucking the lower belly in and up. Next, lengthen the back of the neck and subtly tuck the chin, engaging jalandhara bandha.
Breath normally with your drishti, or gaze, at the big toes, and enjoy a strong and stable spine.
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