Day 40

The list that we are discussing now is the means for cultivating a peaceful mind. 

1. one-pointedness, fixing the mind on one object {OM being the highest object} 1.32
2. appropriate attitudes of friendliness, compassion, delight, and dispassion 1.33
3. working with the breath 1.34
4. one-pointedness on a supersensuous experience 1.35
5. one-pointedness on a luminous and brilliant cognition 1.36
6. one-pointedness on a great soul 1.37
7. one-pointedness on dreams and deep sleep 1.38    
8. one-pointedness on anything that resonates with you 1.39   

In Sutra 1.40 Patanjali explains that by practicing one-pointedness (through any of the means described in Sutra 1.32-1.39) the yogī develops mastery of concentration, mastery over the mind. That mastery extends from the most subtle to the most supreme, anything in manifest reality. If one develops this type of mastery of mind, then the other Sutras are not really needed. There will be nothing unknown to you. 

Bandhas 

Bandha means to bind or lock. It is a means to direct and refine the movement of prāṇa in the body. Traditionally bandhas were used for directing prāṇa into the central channel, thus raising kuṇḍalini energy. 

Bandhas not only have energetic benefits, they also tone the organs and diaphragms. The three bandhas are Mūla, Uddiyana, and Jalandhara. Mula Bandha, the root lock, physically relates to the pelvic diaphragm. Uddiyana Bandha, the abdominal lock,  relates to the diaphragm, i.e.. breathing apparatus. Jalandhara Bandha, the throat lock, relates to the vocal diaphragm. 

When all three bandhas are engaged it is known as Maha Bandha, the great lock. 

Mula Bandha is engaged by drawing all four points of the pelvic floor together and up. Energetically this moves the downward moving prāṇa, Apana Vayu, up. Physically this lifts the pelvic floor stabilizing the pelvis. 

The four points of the pelvis are the two sitz bones, the pubic bone, and the tailbone. Draw the two sitz bones together, while simultaneously drawing the pubic bone and tailbone together. This creates a magnetic balance and tension that causes an upward suction of the pelvic floor. Mula bandha should be practice all the time as a slight tone in the pelvic floor. 

Uddiyana Bandha translates to flying or rising up and is speaking to the raising of the diaphragm and abdominal organs up into the ribcage. The full version can only be done on an exhalation in kumbhaka the retention of the breath outside the body. However, a subtler version can and should be practiced in asana, especially in forward folding poses. 

Jalandhara Bandha, net or throat lock serves to trap prāṇa and bindu in the body. When we engage the other bandhas we direct prāṇa up. When we engage the throat lock we trap the energy in the torso, where it can create more pressure and become amplified and thus directed into the central channel. It also serves to trap the bindu, nectar from descending into the fire of the torso. There is much speculation about what exactly this nectar is. Some say it is the grace of God, others life force, while some believe it is hormones released from the pineal or pituitary gland. 

Jalandhara Bandha is engaged by lifting the sternum, and then like a swan taking the chin up and over to place it on the base made by the lifted sternum. You will feel the pallet lift like a dome. The chest stays bright and the shoulders move down and back. 

Maha Bandha, the engagement of all three bandhas, work to amplify the energy in the body. This can be used to direct it into the central channel. It can also be sent out into the body clearing the other 72,000 nadīs. It is practiced on retention of the breath, kumbhaka.