Contents: TIBETAN YOGA of MOVEMENT: The Art and Practice of Yantra Yoga by Chogal Namkhai Norbu and Fabio Andrico |
|
|
|
Preface by Chogyal 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 |
|
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 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 |