Chin Lock (Jalandhara Bandha)
The Chin Lock, known as Jalandhara Bandha in traditional yoga, is an advanced technique that combines a deep chin tuck with breath retention. This powerful exercise engages the deep neck flexors, platysma, and suprahyoid muscles, creating intense toning in the submental (under-chin) and anterior neck area. Beyond its cosmetic benefits, this exercise stimulates the thyroid and parathyroid glands, which can support healthy metabolism. It's a cornerstone exercise in advanced face yoga programs and delivers dramatic results when practiced correctly.
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Benefits
- Firms and tightens the entire jawline area
- Creates deep toning of the submental muscles
- Stimulates thyroid gland for improved metabolism
- Reduces double chin and neck sagging
- Improves posture and cervical spine alignment
- Deeply engages muscles often missed by other exercises
Step-by-Step Instructions
- 1
Sit in a comfortable cross-legged position or on a chair with a straight spine.
- 2
Take a deep breath in through the nose, filling the lungs completely.
- 3
Retain the breath and slowly lower your chin toward your chest.
- 4
Press your chin firmly into the notch between the collarbones (jugular notch).
- 5
Hold the lock for 10-15 seconds while maintaining breath retention.
- 6
Slowly lift the chin back to neutral and exhale gently.
- 7
Rest for 3-4 breath cycles.
- 8
Repeat 5-8 times.
Pro Tips from Abi
Master the chin tuck without breath retention first before adding it
The chin should press into the chest, not just drop toward it
Keep the spine tall and straight throughout — don't round the back
Start with shorter holds (5 seconds) and build up gradually
Do not practice this exercise if you have high blood pressure or heart conditions
Common Mistakes to Avoid
Rounding the upper back instead of keeping the spine straight
Not pressing the chin far enough into the notch
Holding the breath too long — build up gradually
Practicing on a full stomach
Exercise Details
- Duration
- 3-5 min
- Repetitions
- 5-8 reps x 1 set
- Difficulty
- Advanced
- Target Muscles
- Deep Neck FlexorsPlatysmaSuprahyoid MusclesInfrahyoid Muscles
Related Exercises
Jawline Definer Exercise
Sculpt a sharp, defined jawline by targeting the masseter and platysma muscles. This exercise helps reduce jowls and creates a more chiseled profile.
Jawline & ChinChin Lift & Double Chin Reducer
Target the stubborn double chin area and tighten skin under the jaw. One of the most requested exercises for a slimmer profile.
NeckNeck Firmer & Tech Neck Fix
Combat tech neck, firm sagging neck skin, and reduce horizontal neck lines. Essential for anyone who spends hours on screens.