Another key Bhāvana for Samasthiti is on the
relationship of the neck to the upper spine with
the intention of sensitising the Prāṇa Sthāna.

We start by activating the back of the neck
through the application of  Jālandhara Bandha.

Here the focus is on lengthening the spine
through lifting the back of the neck, rather
than dropping the chin towards the chest.

Engaging Jālandhara Bandha can create more
space between the earlobes and the shoulders,
a focus to be maintained when engaging the next
step with raising the arms, such as in Tāḍāsana.

Engaging Jālandhara Bandha, means the shoulders
lower, the arms extend downwards and effectively
lengthen. This activates the arms, meaning active
hands. Here, extend the fingers, feel the fingernails.

All of which is a support and preparation for
focusing on how to access an active inhalation
initiated and sustained from the Prāṇa Sthāna.

You can practice getting people to explore
access to movement in the upper spine with
and then without Jālandhara Bandha to help
experience its relationship with Prāṇa Sthāna as
the starting focus in the spine for the inhalation.

– 108 Postural Practice Pointers

Āsana and Mudrā Glossary
– Grouped into Standing, Kneeling,
Lying, Inverted, Backbend, Seated & Sitting