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

by Chogyal Namkhai Norbu, Fabio Andrico

Overview

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.
 

Product Details

ISBN-13:	9781583945742
Publisher:	North Atlantic Books
Publication date:	07/23/2013
Sold by:	Penguin Random House Publisher Services
Format:	eBook
Pages:	280
File size:	19 MB
Note:	This product may take a few minutes to download.

About the Author

Born in Eastern Tibet in 1938, Chögyal Namkhai Norbu is an internationally known Dzogchen Buddhist teacher and author. The direct descendant of the first Dzogchen Tibetan master of Tibet, Norbu spent his childhood receiving many teachings from masters of various traditions. In the 1960s he was invited to teach in Italy. During his career he wrote many books on Tibetan culture and Dzogchen Buddhism. He is the founder of two nonprofit organizations including the Shang Shung Institute for Tibetan Studies, which is dedicated to the preservation of Tibetan culture.

Born and raised in Italy, Fabio Andrico is an internationally recognized expert in the unique tradition of Tibetan yoga known as yantra yoga. Currently a hatha and yantra yoga instructor and teacher trainer, he studied directly under Tibetan scholar and Dzogchen master Chogyal Namkhai Norbu.

Table of Contents

Preface Chögyal Namkhai Norbu vii

Preface and Acknowledgments Fabio Andrico viii

Introduction xii

What Is Yantra Yoga xii

The Uniqueness of Yantra Yoga xiv

Basic Principles of Tibetan Medicine xiv

The Practice of Yantra Yoga 1

Exhaling the Stale Air: The Nine Purification Breathings 5

Loosening the joints: The Five Tsigjong Movements 11

First Tsigjong: Tightening 12

Second Tsigjong: Shaking 15

Third Tsigjong: Pulling 19

Fourth Tsigjong: Bending 23

Fifth Tsigjong: Rotating 26

Purifying the Prana: The Eight Lungsang Movements 29

First Lungsang: Inhaling Slowly 31

Second Lungsang: Holding Open 34

Third Lungsang: Directing 38

Fourth Lungsang: Exhaling Quickly 41

Fifth Lungsang: Inhaling Quickly 44

Sixth Lungsang: Holding Closed 47

Seventh Lungsang: Contracting 51

Eighth Lungsang: Exhaling Slowly 54

Controlling the Energy Channels: The Five Tsadul Movements 57

Tsadul Breathing: Balancing Solar and Lunar Energy 59

First Tsadul: Massaging 61

Second Tsadul: Extending the Ankles 64

Third Tsadul: Rotating the Arms 67

Fourth Tsadul: Closing the Armpits 70

Fifth Tsadul: Stretching 72

The Five Series of Yantras 75

First Series of Yantras 79

First Yantra: The Camel 80

Second Yantra: The Conch 85

Third Yantra: The Flame 90

Fourth Yantra: The Turtle 95

Fifth Yantra: The Plow 100

Second Series of Yantras 105

First Yantra: The Snake 106

Second Yantra: The Curved Knife 111

Third Yantra: The Dagger 116

Fourth Yantra: The Dog 120

Fifth Yantra: The Spider 125

Third Series of Yantras 131

First Yantra: The Bow 132

Second Yantra: The Half-Moon 137

Third Yantra: The Lion 142

Fourth Yantra: The Vulture 147

Fifth Yantra: The Triangle 152

Fourth Series of Yantras 157

First Yantra: The Locust 158

Second Yantra: The Dove 162

Third Yantra: The Trident 167

Fourth Yantra: The Tiger 172

Fifth Yantra: The Jewel 177

Fifth Series of Yantras 183

First Yantra: The Wheel 184

Second Yantra: The Eagle 189

Third Yantra: The Sword 194

Fourth Yantra: The Frog 199

Fifth Yantra: The Peacock 204

Rhythmic Breathing: A Pranayarna for Harmonic Balance 209

The Vajra Wave: Overcoming Energy Obstacles 215

Appendix 1 A Selection of Pre-Practice Warm-Ups 221

Appendix 2 Suggested Practice Routines 240

Appendix 3 Yantra Yoga and Tibetan Medicine 245

Glossary of Terms 248

Further Reading and Resources 255

Index of Health Benefits 258

About the Authors 263

Editorial Reviews

"Yantra Yoga is a profound movement practice that encompasses the coordination of the breath with movement in a way that creates flexibility and harmony within the whole being. Transmitted in an authentic lineage from an ancient tantra, this practice is amazingly beneficial. I highly recommend this book."
—Lama Tsultrim Allione, author of Women of Wisdom and Feeding Your Demons

"Chögyal Namkhai Norbu is one of the greatest Tibetan meditation masters and scholars teaching in the West."
—Lama Surya Das, author of Awakening the Buddha Within and Awakening the Buddhist Heart, and the founder of the Dzogchen Foundation in Massachusetts

"Tibetan Yoga of Movement deliberately focuses on the aspects of the practice that are readily accessible to everyone, independent of their views, ideals, aspirations and capacities. The book provides clear instructions for the practical application of all the practices, drawn from four decades of teaching Yantra Yoga in the West."
—New York Journal of Books

"An amazing insight into a practice that is traced back 4000 years... While this book is aimed at being a basic introduction, it gave me a good overview of the core concepts that are the basis for this practice and presented it in a way that is user-friendly and straightforward."
—Dana Gornall, ElephantJournal.com

"This is an educational book that has the potential to entice everyone. Even though Asia is not a stranger to Yoga, yet, a book like this is an extremely valuable addition and should be within reach of everyone everywhere."
—Namta Gupta, BookPleasures.com

From the Publisher