Tibetan Yoga of Movement

Tibetan Yoga of Movement  introduces the method of Yantra Yoga, a traditional Tibetan form that is one of the oldest recorded systems of yoga in the world. Derived from an eighth-century Tibetan Buddhist text, Yantra Yoga includes many positions similar to those of Hatha Yoga in form, but different in the dynamics of the way in which they are practiced, especially in the coordination of movement and breathing. The Yantra Yoga system encompasses 108 sets of movements (yantras) and several types of breathing to be learned at your own pace. Due to its emphasis on uniting breathing and movement, Yantra Yoga can deepen the experience of yoga practitioners from any tradition and profoundly benefit anyone seeking authentic balance, harmony, and the understanding of our true nature.

Since the eighth century, this yoga teaching has been passed down from teacher to student in an unbroken lineage. Chögyal Namkhai Norbu, the current lineage holder, began transmitting Yantra Yoga in the West in the 1970s. Presenting detailed instructions accompanied by over 400 instructional photos, the book describes the sequences of movements, methods of breathing, and the concrete health benefits of the practice.

Contents

Preface by Chögyal Namkhai Norbu

Preface and Acknowledgments by Fabio Andrico

Introduction

  What Is Yantra Yoga

  The Uniqueness of Yantra Yoga

  Basic Principles of Tibetan Medicine

The Practice of Yantra Yoga

Exhaling the Stale Air: The Nine Purification Breathings

Loosening the Joints: The Five Tsigjong Movements

  First Tsigjong: Tightening

  Second Tsigjong: Shaking

  Third Tsigjong: Pulling

  Fourth Tsigjong: Bending

  Fifth Tsigjong: Rotating

Purifying the Prana: The Eight Lungsang Movements

  First Lungsang: Inhaling Slowly

  Second Lungsang: Holding Open

  Third Lungsang: Directing

  Fourth Lungsang: Exhaling Quickly

  Fifth Lungsang: Inhaling Quickly

  Sixth Lungsang: Holding Closed

  Seventh Lungsang: Contracting

  Eighth Lungsang: Exhaling Slowly

Controlling the Energy Channels: The Five Tsadul Movements

  Tsadul Breathing: Balancing Solar and Lunar Energy

  First Tsadul: Massaging

  Second Tsadul: Extending the Ankles

  Third Tsadul: Rotating the Arms

  Fourth Tsadul: Closing the Armpits

  Fifth Tsadul: Stretching

The Five Series of Yantras

  First Series of Yantras

  First Yantra: The Camel

  Second Yantra: The Conch

  Third Yantra: The Flame

  Fourth Yantra: The Turtle

  Fifth Yantra: The Plow

Second Series of Yantras

  First Yantra: The Snake

  Second Yantra: The Curved Knife

  Third Yantra: The Dagger

  Fourth Yantra: The Dog

  Fifth Yantra: The Spider

Third Series of Yantras

  First Yantra: The Bow

  Second Yantra: The Half-Moon

  Third Yantra: The Lion

  Fourth Yantra: The Vulture

  Fifth Yantra: The Triangle

Fourth Series of Yantras

  First Yantra: The Locust

  Second Yantra: The Dove

  Third Yantra: The Trident

  Fourth Yantra: The Tiger

  Fifth Yantra: The Jewel

Fifth Series of Yantras

  First Yantra: The Wheel

  Second Yantra: The Eagle

  Third Yantra: The Sword

  Fourth Yantra: The Frog

  Fifth Yantra: The Peacock

Rhythmic Breathing: A Pranayama for Harmonic Balance

The Vajra Wave: Overcoming Energy Obstacles

Appendix : A Selection of Pre-Practice Warm-Ups

Appendix : Suggested Practice Routines

Appendix : Yantra Yoga and Tibetan Medicine

Glossary of Terms

Further Reading and Resources

Index of Health Benefits

About the Authors

From the Trade Paperback edition.