Thrul Khor is an ancient Tibetan practice that employs breathing, physical movement, visualization, and deep meditative awareness as a path of harmonizing body, mind, and energy, and ultimately attaining awakening. In this first comprehensive English-language guide to Bon Thrul Khor, Tempa Dukte Lama offers step-by-step instructions for 85 practices from to the A Khrid, Ma Gyud (Mother Tantra), and Zhang Zhung Nyen Gyud cycles of Bon Thrul Khor, supported by 499 photographs. He explains the benefits of the Thrul Khor practices for our spiritual path and for our physical health and wellbeing. Thrul Khor works with our mind, body, and energy to stabilize our understanding. The pure energy of awareness appears in the five colors, the energetic expression of the Five Wisdoms: Wisdom of Emptiness, Mirror-like Wisdom, Wisdom of Equanimity, Wisdom of Discernment, and All-accomplishing Wisdom. The innate essence of the five elements manifests from these five colors. Within the body, the five elements are expressed as flesh, blood, metabolic heat, breath, and mind. When we purify these five aspects through Thrul Khor, we will experience the true essence of the elements, which is the innate luminosity or innate awareness. Ultimately, the rainbow body can be attained. The book includes the Tsa Lung prayers in English and Tibetan as well as guidelines for an intensive 100-day Thrul Khor retreat. Ota-Bind allows the book to remain open next to you during your practice.
Thrul Khor: Ancient Tibetan Bon Yoga, Tempa Dukte Lama, Olmo Ling, Paperback, 260 pp, $23.95

Tempa Dukte Lama trained in Menri Monastery, India, under the guidance of His Holiness the late 33rd Menri Trizin, spiritual head of the Tibetan Bon religion. A widely known Bon teacher, artist and poet, he is the founder and spiritual director of Olmo Ling Bon Center & Institute in Pittsburgh. He has lived in the US since 2000 and teaches in the US, Canada, Mexico and Europe. He is the author of Heart Drop of the Loving Mother, Journey into Buddhahood, Inexhaustible Miracles, and the Intimate Mind.

CONTENTS: Thrul Khor: Ancient Tibetan Bon Yoga
Introduction		i
A Brief History of Bon		1
I. Prerequisites for Thrul Khor Practice		3
	Two Essential Aspects of Thrul Khor	7
	How to Practice Thrul Khor	8
	Benefits of Thrul Khor Practice Posture	9
	Visualization	11
	Nine Breaths of Purification	13
II. Tsa Lung: The Thrul Khor Cycle of Ma Gyud		17
	The Five Elements	18
	Excess and Imbalance of the Elements	18
	The Three Channels	19
	The Four Aspects of the Breath	19
	Where We Hold the Breath	20
	Energy Centers	20
	Manifestation of Thigle	21
Preliminary Tsa Lung Practices		22
	1. Upward-moving Wind, Earth Element	22
	2. Life-force Wind, Space Element	24
	3. Fire-like Wind, Fire Element	26
	4. All-pervasive Wind, Air Element	28
	5. Downward-moving Wind, Water Element	30
III. The Thrul Khor Cycle of A Khrid Dzogchen		33
	Mehu Gong Dzod Ritrod Chenmo	36
	A Khrid Thrul Khor Practice	36
	Preliminary Practice: Thrul Khor of Tonglen	37
First Series: Tod Jang, Exercises for the Upper Body		40
	1. Bow and Arrow	42
	2. Waist Stone Lifting	44
	3. Swimmer Swimming	46
	4. Fist Hammer	48
	5. Lifting a Stone Over the Head	50
	6. Vulture Shaking Wings	52
	7. Sheep Shaking Off Dirt	54
Second Series: Go Jang, Exercises for the Head		56
	1. Turning the Neck	58
	2. Turning the Back of the Head Through the Gaze	60
	3. Turning the Dreadlock	62
	4. Head Spin	64
	5. Nailing with the Ear	66
	6. Stretching the Neck	68
Third Series: Lui Jang, Exercises for the General Body		70
	1. Gesture of Prayer on your Back	72
	2. Contemplation of Equanimity	74
	3. Nailing the Shoulder	76
	4. Clearing the Orifices	78
	5. Display of the Lion	80
	6. The Axe Roaring Like a Boar	82
	7. That Stance of a Short Man	84
	8. The Old Lady Walking	86
	9. Swinging the Lasso	88
	10. The Axe	90
	11. Flying of the Vulture	92
Fourth Series: Med Jang, Exercises for the Lower Body		94
	1. Rolling on the Back of the Head	96
	2. Lady of the Hair Knot	98
	3. Summersault	100
	4. Four Limbs Kicking	102
	5. Six Rolls	104
	6. Bow and Arrow	106
	7. Jump of the Tigress	108
	8. Weaving Brocade	110
	9. Strengthening the Energy Drop	112
Fifth Series: Kang Jang, Exercises for the Feet		114
	1. Walking	116
	2. Limping	118
	3. Jumping Child	120
	4. Elephant Kick	122
	5. Placing the Sole on the Thigh	124
	6. Kicking Right and Left	126
	7. Striking and Gliding	128
IV. Thrul Khor Cycle of Zhang Zhung Nyen Gyud		131
	Six Great Thrul Khor Masters	132
Preliminary Thrul Khor		138
	1. Exercise for the Head	140
	2. Exercise for the Feet	142
	3. Exercise for the Arm	144
	4. Exercise for the Upper Body	146
	5. Exercise for the Lower Body	148
Root Thrul Khor		150
	1. Giant Hammer for Smashing Anger	152
	2. Wisdom Window for Dispelling Ignorance	154
	3. Four Rolling Wheels to Subdue Pride	156
	4. Unraveling the Knot of Attachment	158
	5. Flapping of the Flag of Jealousy	160
	6. Tiger Pounces to Remove Agitation, Dullness and Drowsiness	162
Geg Sel, Thrul Khor for Removing Obstacles		165
	1. The Duck Drinking Water	166
	2. The Wild Yak Nudging	168
	3. The Sleeping Wild Ass	170
	4. The Hovering Hawk	172
	5. Gathering the Four Continents	174
First Branch of Geg Sel Thrul Khor: Root		176
	1. Controlling the Five Elements	178
	2. Peacock Drinking Water	180
	3. Four Intertwined Trees	182
	4. Summersault	184
	5. Striking the Intricate Fourfold Knot	186
Second Branch of Geg Sel Thrul Khor: Thrul Khor Exercises for Clearing Obstacles		188
	1. Flapping Wings of the Garuda	190
	2. Peacock Stirring Water	192
	3. Clearing the Four Gatherings	194
	4. Ene Hopping to the Side	196
	5. Deer Shaking	198
Specific Movement Thrul Khor for Clearing Obstacles of Particular Parts of the Body		200
	1. Thrul Khor Aspect for the Head	202
	2. Thrul Khor Aspect for the Upper Body	204
	3. Thrul Khor Aspect for the Arms and Hands	206
	4. Thrul Khor Aspect for the Waist	208
	5. Thrul Khor Aspect for the Legs	210
Four General Thrul Khor Exercises, Thun Mong Geg Sel		212
	1. Churning the Depth of the Ocean	214
	2. Loosening the Nine Intricate Knots	216
	3. Loosening and Controlling the Channels	218
	4. Silk Weaver	222
Receiving and Strengthening the Jewel		224
Concluding Exercise		226
Appendix 1: Thrul Khor Prayers		231
	Tsa Lung Supplication	232
	Taking Refuge	233
	Generating the Mind of Compassion	235
	Mendral Offering	237
	Prayer to the Lineage Masters	239
	Dedication	240
Appendix 2: 100 Day Intensive Thrul Khor Retreat		241
Acknowledgements		259