Jalandhara Bandha ~
1) Sit in an upright position with the legs crossed or in lotus posture.
2) Inhale and hold your breath in (not quite a full breath) and then tilt the chin to the chest and draw it in so that the back of the neck stays long and does not round.
3) Slightly roll the shoulders forwards (deepens the lock) but keep them relaxed also.
4) Breathe some slow deep breaths here (up to ten breaths).
5) Inhale as you lift the chin up and release the lock.