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Controlling the Channels. Straighten the back, exhale the rough air through the right nostril, slowly inhale the smooth air through the left nostril. Then hold the neutral (air) until it pervades throughout the whole body.

Massaging: clap the hands and rub the head and body, open (the arms and legs) wide apart and exhale the stale air with HA. Extending the Ankles: standing, extend (the leg), bend it to the left and kick out-Rotating the Arms: (rotate) the right and left (arms) flinging them upwards" and backwanis. Closing the Armpits: with half-crossed legs (and knees) wide apart, extend and bend (the arms) and beat. Stretching: in tsegtyl with the soles of the feet (together), stretch. In all (the exercises) the breathing method consists in holding open for four counts and forcefully exhaling (the air) quickly with the sound HA.

As the root of Yantra is pram, one has to practice the five serifs of yantras applying the seven types of breathing: open hold, directed hold, closed hold, contracted hold, empty hold, smooth and rough (breathing).

Inhale the air indirectly through the right (nostril) and apply gradually, then all together, the four characteristic conditions of open hold, directed hold, closed hold and contracted hold. Then exhale slowly through the left (nostril). Train in this diligently.

Kneeling, join the thumbs and toes. Inhaling in one complete cycle, raise your buttocks and push your shoulders and chest, arch your back and the back of your head backwards and remain arched like a camel. In general, apply seven phases including the inhalation and the holding. For training, raising yoursell on your knees straighten your torso; join the palms ot the hands with the soles of your feet; arch and push. For progressing, rising onto your knees, inhale curving your elbows and the back of your head backwards, his is the series for the open hold with seven phases.

With one leg extended and (the other) bent, inhale raising your right hand, then exhale wrapping it around your side and grasping the sole of your foot. Stra,ghtening your left (arm), inhale and stretch your extended (leg), then applying a direaed hold, pull your right shoulder back twisting like a conch. For training, with the arms reversed, stretch the extended (leg) and turn to the side of the extended (leg). For progressing. with both (legs) extended (and the arms) inverted, join the back of your head with your knees. This is (the series) for the directed hold with seven -^phases).

Lying on your back, inhaling in one complete cycle raise your legs and buttocks; straightening your sides with your hands, extend your knees and legs, place the weight of your body on your shoulders and the back of the head and remain in complete closed hold like a flame rising (upward). For training, turn left and right and lower your legs until your toes touch the ground. For progressing, straighten your arms in line with your legs. (This is the series) for the closed hold with seven (phases).

With knees, buttocks and back on the ground, and thumbs and bi^ toes joined, with a HA interrupt (the breathing) and push the chest (out), lowering the top of the head to the ground; (in this shape) like a turtle, apply a contracted hold for one and a half cycles. For training, with your elbows on the ground, push your sides with your hands, arch, and lower your forehead to the ground. For progressing, holding your knees (with your hands), rest the top of your head ^on the ground), then arch and push. (This is the series) for the contracted hold with seven (phases).

Lying on your back, with hands on the ground by your sides, raise your buttocks and your legs straight and lower your toes down to the ground (above) the top of your head; remain empty (in a shape) like a plough. For training, with your wrists joined to the tops of your ears, push (your elbows) upward. For progressing, passing your hands behind the backs of your knees, press them over your ears.

The method for mastering the kuitihhaka through the four profound applications. Sitting in the seven-point Vairocana posture, with your right hand touch your left knee, then your right knee, then your chest, then click your fingers.The method of concentration consists of mindfully following the flow of the breath. The breathing method is (based) on cycles of four (counts): starting with four counts respectively for the inhalation, the closed hold and the exhalation together with the empty hold (you proceed to) a cycle (of four) for the inhalation, six counts for the closed hold and a cycle (of four) for the exhalation and empty hold. Then the inhalation remains at one cycle while the closed hold increases to two cycles etc. That is, until it becomes twice the exhalation and empty hold, the closed hold increases by two each time, while the duration of the exhalation must be the same as that of the empty hold. When the closed hold lasts twice the exhalation plus empty hold, then both the closed hold and exhalation plus empty hold increase to six counts. Then proceed increasing (the closed hold) to twice the inhalation, then to two and a half cycles, etc. until the exhalation plus empty hold last twice the inhalation. Then the inhalation becomes one and a half cycles; then gradually the inhalation increases to two cycles, the closed hold to eight

22 Yantra Yoga cycles and the exhalation plus empty hold to four cycles. When this is completed, you have the minor kumbhaka. With an exhalation plus empty hold of six cycles you have the medium kumbhaka and. of thirty-two (counts), the 'major kumbhaka. Inhaling with the A and exhaling with the HUM. with a sound .produced) naturally by closing the glottis, gradu-allv train in the phases of the inhalation, the closed hold, the exhalation and empty hold until you become completely familiar with them.

Kneeling exhale lying down flat and place the palms of your hands, vour chin and pelvis on the ground; inhaling in a complete cycle, arch the back of your head and torso, and straightening your elbows, remain arched like a snake. For training, hold open as long as you can, straightening vour knees and legs and rising onto your toes. For progressing, arch with your arms extended by your sides. ( This is the series) with seven phases lor the open hold.

Bend your left (foot) and rest it on your right (thigh), wrap your right arm around the front of your right knee and (then) behind you; with your left .hand) grasp (your right hand) at the wrist. In this way twist to the left like a curved knife, applying the directed hold. (Then do it on the) other side. For training, in tsogpu, wrap (your arm) and rest your right armpit on your left knee, and in this way, twist to the left.

Then do it on the) other side. For progressing, bend (your) right (foot)

on your left (leg) and with your right armpit (on your left knee), wrap

(your right arm); (then do it on the) other side. (This is the series) for the directed hold.

With the heels in tseg(kyil), join and push the palms (together)

above your head, open your elbows and knees, and with your heels together, rise up onto the tips of your toes; applying a closcd hold for a complete cycle, stretch your torso backward and straighten your sides like a dagger. For training, lie on your back, join the soles of your feet and the palms of your hands, pressing your elbows and knees (to the ground). I-or progressing, raise yourself on the three sharpened points and perform a Bep in tsog(kyil). (This is the series) for the closed hold with seven (phases).

(As in the) movement for training of the Snake, arch the upper part

, , .. - / —■ .A interrupt i, your breath), and keeping your palms and the soles of your feet on the

, ~ ' »,ui„„ijj ui liic jnaKe, arcn the i ot >'our body whllc inhaling forcefully; with the sound HA

ground, push your buttocks back and straighten your arms, align your head back and arms and stretch like a % For training, stretching your shoulders and chest forward and arching them, apply a contracted hold as long as you can. For progressing, place your hands in front of your knees, arch and perform a Bep. (This is the series for the) contracted hold with seven phases.

In tsogkyil, pass your arms under the backs of your knees, extend them wide apart on the ground and inhale stretching your abdomen; exhaling quickly in two counts, lower your chest to the ground pushing your buttocks back, (then) arch the back of your head like a spider. For training, extend your arms on the ground under your buttocks and join your chin to your heels. For progressing, wrap (your hands) under your ankles and firmly grasp the back of your neck. (This is the series) for the empty hold with seven phases.

The secret breathing, method for capturing the (karmic prdna) within the central channel. The posture is the Lotus, with the hands holding the sides with the thumbs turned forward and the torso stretched: (this is) the posture of Humchen Kara. The method of concentration: meditate on your body as a pure and clear dimension; at the center of this inseparability of appearance and emptiness, visualize the central channel having six characteristics, with a luminous blue HUM at the navel. (Then) expand the central channel with the HUM (so that) it becomes as large as the body, the place, the mountains and sea, until it is equal to the whole universe; in this way, one purifies the traces of karmic vision in the ultimate dimension.Then shrink the central channel with the HUM, reducing it to a smaller and smaller size. In this way, train in expanding and reabsorbing, maintaining concentration on ing method: inhale the karmic air long and slowly through the Roma and Kyangma paths, (then apply) a light closed hold to capture the air in the central channel, pull the sides in and draw it through the force of the HUM. By vibrantly sounding HUM while relaxing your nostrils, lips, and teeth, all the traces of outer and inner karmic vision are purified; (in this way) train (to perceive) the whole universe as the HUM in (a dimension of) clarity. Thus, by mastering the expansion and rcabsorp-tion of the HUM through the inhalation, the closed hold and the emitting (of its sound), the karmic air will enter completely inside the central channel and illusory vision will manifest as primordial wisdom.

Lie prone and extend your arms backwards, with your legs bent grasp your ankles and, holding open for one complete cycle, arch the back of your head, push your chest out and stretch your arms like a tow. For training, with your hands crossed, grasp your ankles and stretch

24 Ya nt ra Yoga

24 Ya nt ra Yoga

Vairocana Yantra
Htimkära

( your arms), rocking in open hold. For progressing, (pass) your hands over your shoulders joining your thumbs and bi^ toes. (This is the series) for the open hold, with seven (breathing) phases.

Inhale opening (your legs) and raising (your hand), exhale lowering it; inhale straightening up and apply a directed hold bending towards (your extended foot), touching your toes with your fingers, like a half moon.Then do the same on the left side. For training, lower vour left and right arms at the same time and bend your side to the right, (then do) it on the other side. For progressing, wrap your arm around your knee and (lower) the top of your head, (then do it) on the other side. (This is the series for) the directed hold, with seven breathing phases.

In tsogkyil with the soles of your feet together, place vour palms in front of your secret place and inhale quickly, raising your buttocks and opening your shoulders like a majestically seated lion. After (a hold oO one and a half cycles perform a Bep. For training, place your palms in front of your secret place and raise your buttocks, pressing the backs of your knees on vour elbows. l or progressing, press vour feet to the backs of your hands. ( This is the series for the) closed hold w ith seven phases.

In tsogpu. raise your buttocks and push your knees) back and (your torso) forward, wrap your hands back behind your ankles and remain bound in the yogin posture. Applying a contracted hold for one complete cycle, arch your torso and remain suspended like a vulture. For training, (pass) your arms at thi^h level and join (vour hands) over your buttocks, arch the back of your head and hold) as long as you can. For progressing, with your hands on the ground, raise and suspend yourself pressing your knees against your armpits. This is the series) tor the contracted hold, with seven phases.

(With your legs) extended and apart hook your big toes; exhaling quickly and forcefully roll backward and straighten your arms; with the back of your head, shoulders and roes placed (on the ground) remain empty for six counts like a triangle. For training, set vour hooked feet wide apart and place vour chest and your chin .on the ground". For progressing, wrap your hands around your ankles and hook (your big toes), place your shoulders (on the ground) and raise (your feet).

The smooth breathing with sex-en limbs. The position is the cross-legged posture with the fists placed on the thighs, wearing the meditation belt and straightening your back, torso and arms. The method of concentration: visualize the three channels with the spheres of the essence of the five

26 Yantra Yoga The Tibetan Yoga o[Mcvemn\ t_

elements at the center of the cakras. The breathing method: inhale slowly and directly, equalize the right and left (sides) and direct forcefully. Make the Roma and Kyangma prams enter the central channel, draw your sides in and hold closed below the navel. While pushing the upper prdna downward, contract from below; running through the wisdom path of the central channel, (the prdna) flows into (and is absorbed) into the various spheres of the elements at the cakras of the heart, the throat and the crown of the head. Exhale quickly with HA, draw your sides in and plant the central channel. By applying a contracted hold, pleasure, heat and the visions of experience develop. From one's body, (visualized as) a mass of fire, sparks spread in all directions; by em phasizing the open hold and directed hold and (performing) Bcps in the cross-legged posture. heat quickly develops. Applying the tour profound methods all together and emphasizing Beps in tscg(kyil), the yogin will become free of the bonds of dualism and achieve the level of realization. The instructions on the method of visualizing the cakras and spheres etcetera must be received orally from a teacher.

Lie down with the chin resting on the ground; holding open, raise the legs up straight, placing the weight of the body on the fists on the ground and arching the lower part of the body like a locust. For training, place your knees, forearms and palms on the ground, raise your legs and arch. For progressing, straighten your arms, arch the back of your head and (bend) your legs forwards. (This is the series) for the open hold, with seven phases.

Kneeling, (with one leg) extended (and the other) bent, join your heel to your secret place; inhale resting your hands on your sides, arching. pulling your elbows back and opening your chest; applying a directed hold for a complete cycle, arch the back of your head like a dove. For training, bring the toes of your extended leg to the back of your head and tense your body. For progressing, extend (your) bent (knee) forward.

(Then do) it on the other side. (This is the series) for the directed hold, with seven phases.

Lying on your back, straighten your sides with your hands; holding closed for a complete (cycle) keep the back of your head and shoulders on the ground, open your knees and join your toes upward; grasp your knees (like a) trident and after having rolled, perform a Bep. For training, extend the mudra upward and rest the soles of your feet on your wrists, (then perform) a Bep. For progressing, extend the mudra, open your thighs and straighten your legs, (and then) perform a Bep. (This is the series for) the closed hold with seven phases.

In two counts, rise up (with your legs) wide apart and your soles and palms on the ground; for one and a half cycles apply a contracted hold arching the back of your head, pressing the ocean against the mountain and straightening your spine, arching like a tiger, (then; perform a Bep with your legs apart. For training, lower the top of your head to the ground and apply a contracted hold. For progressing, arch your torso, raise your heels and stretch forward, (then) perform a Bep, (This is the series for the) contracted hold, with seven phases.

In tsogkyil with the soles of your feet joined together, exhaling quickly push your heels towards the top of your head; for one and a half cvcles tense (your body) and remain empty (in a shape) like a jewel For training, wrap (your arms) around your ankles and push (the two) tnudrds one above the other towards the top of your head. For progressing, pass the backs of your knees over your shoulders and bring the soles of vour feet to your ears. (1 his is the series for the) empty hold with seven phases.

The rough breathing with stx applications. The position is the tsogkyil with the spine straight, your vajra fists placed on vour knees and vour gaze fixed: (this is) the posture of Sri Simh.i. The method of concentration: at the navel (visualize) a blue HUM or, as the (previous) time, a sphere of prdna. The method of breathing: block your left nostril with vour leit index knuckle and close your glottis; with the fierce sound HAR inhale completely and turn your arm and shoulder to the right and then forward. Forcefully directing downward, firmly place your fists at your secret place. With a closed hold, straighten vour torso and open your chest. Forcefully contracting from below, raise your buttocks and straighten your arms. With (the sound) HA perform a Bep and make the karmic prdna flow into the HUM. With your buttocks on the ground, raise your feet straight with your fists. In the same way, inhale through the left and turn to the left; (then) inhale through both (nostrils) rolling back your shoulders and arms so as to capture the karmic prdna in the ultimate dimension: this is the goal of the secret methods of prdndydnta.

Lying on your back, turn your fingers towards your shoulders and place them on the ground, raise your buttocks and rest the weight of your body on your palms and soles; arching your torso tor a complete cycle remain like a wheel. For training, raise the feet of the Wheel, bring them to the top of your head (and remain) with your forearms on the ground. For progressing, (as in the) movement for training of the Camel

(join vour palms and solos), place your elbows on the ground and bring the top of your head to your heels. (This is the series for) the open hold with seven phases.

Cross your left foot over to the right and place it on the ground;

wrap your right arm over to the right (past) your left knee; (wrap) your left arm back so as to grasp your right side and twist; then do it on the other side, like an «^majestically seated, lor training, keep your crossed knee and toes on the ground, wrap your arms and straighten up. For progressing. rise up wrapping your arms and legs, (then do it) on the other side. (This is the series for the) directed hold.

(Place) your elbows and forearms i^on the ground) and interlace your fingers; place the top of your forehead on the ground and straighten your torso: holding closed for one complete cycle, join the inner sides of your feet like the sword of wisdom pointed upward. For training, open vour knees and join the soles of your feet, holding closed as long as you can. F or progressing, extend your ibrearms forward, arch your legs backward and push your abdomen (out). (This is the series) for the closed hold

Lying prone, join your thumbs and big toes; exhaling quickly with HA. push your buttocks down\ arch your torso and press your feet on the ground by your sides; apply a contracted hold for a cycle and a half, like a frog. For training, open your thighs, hook your big toes and pull them above your shoulders. For progressing, place your feet on your shoulders, interlace your hands and rest your chin (upon them). (This is the scries for the^ contracted hold.

Kneeling, place your hands on the ground with the fingertips turned towards your knees; press your elbows into your abdomen and. exhaling quickly and forcefully, straighten your torso and remain suspended like a peacock. For training, suspended in the air, arch the back of your head and raise your legs, lifting and arching your torso upward. For progressing, cross your left (leg), extend your right and remain suspended: (then do it) on the other side. (This is the series for the) empty hold, with seven phases.

Thus, as regards the initial phase of the five series, each with five movements: in the open hold of the first series; in the open hold and the contracted hold of the second series; in the open hold of the third series; in the open hold and the directed hold of the fourth series; in the closed hold, the contracted hold and in the empty hold of the fifth series:

kneeling, inhale extending your arms over your head. In the directed hold, the closed hold, the contracted hold and the empty hold of the first series; in the directed hold and the empty hold of the second series: in the closed hold and the contracted hold of the fourth series; in the open hold and the directed hold of the fifth scries: with your legs forward. inhale extending your arms over your head. In the closed hold of the second series; in the closed hold, the contracted hold and the empty hold of the third series; in the empty hold of" the fourth series: in tsogkyil, inhale raising your arms. Exhale according to the different (movements. Regarding the final phase, in the open hold and in the contracted hold of the first series; in the open hold and the contracted hold of the second series; in the open hold of the third series; in the open hold and the directed hold of the fourth series; in the closed hold, the contracted ho d and the empty hold of the fifth series: kneeling, inhale extending and exhale lowering your arms and forehead to the ground. In the directed hold and the empty hold of the first series; in the directed hold, the closed hold and the empty hold of the second series; in the closed hold and the contracted hold of the fourth series; in the open hold of the fifth series: with your legs extended forward, exhale lowering your forehead to vour knees. In the closed hold, the empty hold and the contracted hold of the third series: exhale joining your arms with your extended le^s and lower your forehead to the ground. In all (the \antrasy there are the initial, central and final phases; the initial and final phases are in four counts, while in the central phase you apply one of the holds: open, directed, closed, contracted, empty. This is the method of the seven phases.

The all-inclusive method of the se\'cn lotus poses.

The Flaming Lotus: raise your arms and buttocks, hold open for one complete cycle and perform a Bep; (extend) vour arms back and lower your forehead to the ground.

The Arched Lotus: grasp the sides of your feet, arch backwards and lower the top of your head to the ground applying a directed hold for a complete cycle; lie down on your back and extend your arms by your sides.

The Entwined Lotus: wrap your hands back and grasp the sides of your feet, unite .the pranas) for one complete cycle drawing your sides in; extend your arms back and lower your forehead to the ground.

The Suspended Lotus', (place) your hands at your secret place and raise

30 Yantra Yoga The Tibetan Ky of Movement your crossed legs; holding closed for one complete cycle, pull up the iower prdna and (then) perform a Bep; extend your arms back and lower your forehead to the ground.

The Swinging lotus: place your fists on the ground and raise your crossed legs; hold closed and contract for one and a half cycles swinging seven rimes; (then' perform a Bep as before.

The jumptng Lotus: raise your crossed legs, let them drop and stand up: with HA perform a Bep; (then) exhale quickly in a complete cycle joining vour palms behind your back and lower your forehead to the ground in front of you.

The Snaking Ictus: place your hands on the ground, pull your knees up to vour armpits and straighten your arms; drag your knees down and place your chest on the ground; remain empty for one complete cycle and arch with the muJrd behind your back.

In the initial phase of the four (yanfnw) for open hold, directed hold, closed hold and contracted hold, inhale in four counts extending your .irms over your head and crossing your legs; exhale in four counts extending your arms back and lowering your forehead to the ground. In the initial phase of the quick exhalation, inhaling in four counts lie down on your back and extend your arms over your head; exhaling in four counts, extend your arms by your sides and raise your crossed legs. In the initial phase of the empty hold, in one complete exhalation place your hands on the ground and straighten your arms, then raise yourself up on your knees and the palms of your hands. In all the final phases inhale in one cycle extending your arms over your head and your legs straight forward; exhale in one cycle lowering your forehead to your knees and pulling the outer sides of your feet: in the final phase of the empty hold inhale in one cycle lowering your hands to the ground by your sides and raising your torso, and exhale in one cycle letting your crossed legs drop to their former position. It is very important to apply all (the movements) on the basis of the seven breathing phases. Learn from the mouth of a lineage-holder master all the specific instructions on the practice.

The signs and rtsulta,n qualities of the practice are of three kinds. As the outer secret sign. the body levitates, pleasure and heat blaze, one obtains the switt gait and has less attachment to food and clothes, and the five elements do not present material hmdrances. As the inner sign, thoughts of emotions cease, one no longer feels the flow of the breathing, everything that appears seems Like a magical illusion and one is liberated from rhe limits of attachment. As the secret sign, one abides in the unaltered nature of mind, the state of authentic wisdom; this is the vajralike contemplation known as 'bliss, clarity and nonthought'.

Three kinds oj ripening manifest: as the resulting quality of the ripening of the channels, human beings, riches and foods etc. fall like rain, and in particular one attracts Mother-Dakinis. As the resulting quality of the ripening of the prdna, one is able to sit on the tip of a stalk, ones body becomes as light as a cotton flock, and ones gait becomes as swift as a birds. As the resulting quality of the ripening of the thtgle, one becomes able to leave ones footprint in rock, not to sink in water and not to burn in fire; internally, pleasure blazes like fire.

I hen one obtains the three powers', by means of power over the channels, by directing one's gaze at a person one is able to terrorize them, to make them faint and paralyze them. By means of power over the prdnaf pleasure and heat blaze even without meditating, and one attains the capacity to fly in the sky like a bird* By means of power over the thigU, marks and signs develop in ones body, one attains the ability to resurrect the dead and to show wondrous displays and manifestations of man dabs. In th is way, by becoming familiar with rhe methods of prdna all the resulting qualities will manifest.

At the end of all rhe yantras, in order to overcome hindrances to the channels and the prdna (perform) the Vajra 1 Ilnr. With your buttocks on the ground and your legs forward, extend your arms over your head, inhaling quickly and forcefully. Exhaling quickly and forcefully, turn your arms back and lower your forehead to your knees. Inhaling quickly. lie down supine bringing your legs back to their former position and your arms over your head. Exhaling quickly, extend your arms by your side and push your legs over your head. Inhaling quickly, open your arms and legs directly. Exhaling quickly, strike your left knee and elbow. Inhaling quickly, rub your chest and your thigh to the base. Exhaling quickly, strike your right elbow and knee. Inhaling quickly, rub the two right (limbs) and open them. Exhaling quickly, cross your arms and press your knees. Inhaling quickly, opening your feet two cubits apart, stand up and extend your arms over your head. Exhaling quickly, touch the tips of your toes with (the tips of) your left hand and extend your right arm up and twist your torso. Inhaling quickly, extend your arms over your head. Exhaling quickly, do the same reversing the legs and arms. With your buttocks on the ground, apply J he phases of) quick inhalation and exhalation as before, three times (in all). At the end, with your buttocks on the ground open (your knees) in tseg(kyil) inhaling quickly, then exhaling quickly lie down Hat like a corpse; inhaling and exhaling slowly and deeply, relax the three doors in their natural condition.

Learn the benefits of the v»»trrii>- through application and understand the rest from the tantras and the upadesas. As the ultimate method of the Essence of the Magical Manifestation, apply the self-perfected Dzogpa Chenpo!

By this merit may all beings free themselves of illusory thoughts, emotions and karma and attain the primordial land of Samantabhadra where self-arisen wisdom alwavs shines.

i hits ends the upadesa called The Union of the Sun and Moon Yantra orally transmitted by the great Acarya Hiimkara and by the great Vidyadhara Padmasambhava.

This was written bv the Acarya Vairo can a and transmitted to Yudra Nyingpo.

1 hus ends the root text of Yantra. one of the three texts of the series of practices of the channels, the prdna and the yantras belonging to the profound oral transmission of Vairocana. Virtue.'

The Tibetan edition of this text was established by the Dzogchenpa Namkhai Norbu after collating two manuscripts from East Tibet, one from Adzom Gar (residence of Adzom Drugpa) and the other from hmchung Namdzong in Khamdo Gar (residence of Changcluib Dorje).

Namkhai Norbu
Pädmasambhava (cightb Century)

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