This is an easy-to-follow guide to the practice of Yantra Yoga. Fabio Andrico's lighthearted and practical presentation of the principal movements and pranayama's, informed by Chögyal Namkhai Norbu masterful instructions, makes this an indispensable tool for beginning and advanced practitioners alike. Beautifully designed, it contains hundreds of color photographs.
author: Chögyal Namkhai Norbu, Fabio Andrico
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Availability date: 02/13/2019
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 pranayamas 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 vii Preface and Acknowledgments by 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 Yant ras 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 Pranayama 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
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