Tibetan Yoga of Movement: The Art and Practice of Yantra Yoga
Fabio Andrico
Language: English
Pages: 280
ISBN: 1583945563
Format: PDF / Kindle (mobi) / ePub
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.
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fist around your head, moving a bit faster to stay in the rhythm and end close to the ear where you started. During the second two counts of the hold, as you rotate from the nape of your neck to your forehead and to the side, you will notice a subtle shift or directing of the held air as your fist circles around your head. This is what is called directed hold, the main experience of the third Lungsang. While exhaling in two counts, extend your arms straight out just above shoulder level and
conditions that guide the breath safely through the different movements and holds. With this in mind, the breathing needs to be fluid and smooth throughout the sequences of movement to avoid inadvertent “microholds” as a consequence of forcing or tensing the breathing. We only hold when the precise condition is created by the previous phases of breathing and movement. This sixth Lungsang is an especially good example of the application of this principle. In this case, to correctly experience
backward along your thighs, but remember to open them outward a little when doing the next movement so that you can come into the correct position. If you still do not feel comfortable with the Tiger, do not do it. You can do the Dog instead for contracted hold. Another alternative is to start as in the second round of the Turtle, perhaps also using some props to be more comfortable and safe. CENTRAL INHALATION Quickly inhaling directly in two counts, raise your torso up, keeping the soles
also downward-clearing prana): 3rd Tsigjong Respiratory problems: the Curved Knife Rib cage: 3rd Lungsang, 4th Tsadul, the Half-Moon Sciatica: the Flame, the Locust, the Tiger, the Wheel Seminal vesicles: see organs, hollow Senses, five: 1st Tsigjong, 6th Lungsang, the Vulture, the Eagle, the Sword, all five series of Yantras in general Sensory-motor coordination: 5th Tsigjong Shoulders: 2nd Lungsang, 3rd Tsadul, 4th Tsadul, the Dove Skin: 1st Tsadul Small intestine (see also organs,
alongside your head. FIRST PHASE Quickly exhale with energy and intent, bringing your hands to the level of your armpits, keeping your elbows wide apart. Inhale forcefully, shaking your wrists and fingers vigorously. Exhale strongly as you continue to shake your hands and move them downward along the sides of your torso. Inhaling, move your hands back up to the level of your armpits, still shaking them vigorously and with energy. To end, exhale strongly and continue shaking your hands while