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