Tibetan Yoga of Movement: The Art and Practice of Yantra Yoga

Jun 26, 2013 by

YYCOVER

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

Read a fragment of the book on Calameo

Available from the webshop of Shang Shung Publications

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