Preliminary Loosening Exercises

The following exercises are based 0» notes taken at the Yantra Yoga courses given by Chogyal Namkbai Norbu during the 1970s.

1. Sitting with the soles of the feet together and the fingers interlaced under the feet, push the knees down.

2. Sitting with the soles of the feet together and the fingers interlaced under the feet, place the elbows on the calves and push the knees down.

3. Sitting with legs straight, grasp one ankle at a time and shake it.

4. Sitting with legs straight, grasp one leg above the knee and shake and roll it.

5. Sitting with one leg straight and the other bent with the foot at the groin, with the corresponding hand push the knee down.

6. Sitting with legs straight, with both hands on the ground by your sides, inhale, then exhaling bring the top of one foot onto the opposite thigh and push the knee down.

7. Sitting with legs straight, inhale, then exhaling bend one leg back with the top of the foot on the ground by your side.

8. Sitting with legs straight, with your interlaced fingers grasp the outside of one foot, bending the leg, then inhaling and exhaling form a circle with your foot.

9. Sitting with one leg bent with the foot at the groin and the other bent back with the foot at the buttock, grasp the foot of the leg bent backwards and pull it towards your side.

10. Sitting with one leg straight and the other bent with the foot at the secret place, inhale and rise up and sit in front of the foot, exhale and bring your forehead to the knee of the straight leg.

11. Sitting with one leg straight and the other bent with the top of the foot on the opposite thigh, inhale raising your arms and stretching your torso, exhale lowering your forehead onto the knee of the straight leg and your hands onto the foot.

12. Sitting with the soles of your feet together, raise your buttocks and shift the center of gravity of your body forward, extending your arms with your hands on the ground in front of you and bounce,

13. Sitting with legs crossed, grasp the feet from the outside, exhaling roll backward, inhaling roll forward finally remaining balanced on your knees.

14. Sitting on your heels, inhaling raise your arms, place your feet to stand on the ground and sit on your buttocks, exhaling extend your legs forward and lower your forehead onto your knees and your hands to your feet; inhaling raise your arms, bend your legs» raise your buttocks and kneel on the ground, exhaling sit on your heels and place your hands on your knees.

15. Sitting with one leg straight and the other bent, bring the arm corresponding to the bent leg behind your back and grasp that hand with your other hand, pulling it towards your navel during exhalation. Then inhale and during the next exhalation pull it more until you are finally able to grasp your bent foot. (1 his last loosening exercise is particularly suited to the Conch yantra?)

Xotr The numbers correspond to the pages of each of the I OS exercises.

Abdominal bloating:


Appetite lack of):

Arms and shoulders:

Closing the Armpits, (86-


Brain related to sense functions): Holding Closed, (72-73)


Spider, (I8I-I88) Channels:

Flaming Lotus, (334-335) Complexion:

Arched Lotus, (336-337)


Digestion: Bending, (56-57)

Bow, (195-202) Dove, (249-256) Trident, (257-264) Tiger, (265-272)

Epilepsy, strokes:

Holding Open, (64-65) Five elements (space, air, fire, water, earth):

Exhaling Slowly, (76-77) Dagger, (165-172) Lion. (211-218) Vulture, (219-226) Trident, (257-264) Jewel, (273-280) Eagle, (295-302) Sword, (303-310) Peacock, (319-326)

Five full organs (heart, lungs, liver, spleen, kidneys):

Inhaling Slowly, (62-63) Directing, (66-67) Exhaling" Quickly, (68-69)

Exhaling Slowly, (76-77)

Spider, (181-188)

Bow, (195-202) Half-Moon, (203-210) Triangle. (227-234)

Nerves connected to:

Turtle, (123-130) Vulture, (219-226) Peacock, (319-326)

Flesh and tissue:

Arched Lotus, (336-337)


Inhaling Quickly, (70-71) Closing the Armpits, (86-87) Spider, (181-188) Intestine:

Joints, ligaments, tendons:

Shaking, (48-49) Pulling. (52-55) Bending, (56-57) Rotating, (58-59) Holding Open, (64-65) Exhaling Quickly, (68-69) Inhaling Quickly, (70-71) Extending the Ankles, (82-83) Plough, (131-138) Snake, (149-156) Dagger, (165-172) Dog, (173-180) Bow, (195-202) Triangle, (227-234) Tiger, (265-272) Wheel, (287-294) ; Eagle. (295-302) Frog, (311-318)


Pulling. (52-55) Bending, (56-57) Camel, (99-106) Conch, (107-114) Curved Knife, (157-164) Dog, (173-180) Spider, (181-188) Bow, (195-202) Eagle, (295-302)



Lumbar region:

Pulling. (52-55) Bending, (56-57) Directing, (66-67) Camel, (99-106) Conch, (107-114) Eagle, (295-302)


Flame, (II5-122) Curved Knife, (157-164) Spider, (181-188) Bow, (195-202) Half-Moon, (203-210) Locust, (241-248) Wheel, (287-294)

Lungs: Inhaling Quickly, (70-71) Closing the Armpits, (86-87)

Lymphatic system:

Massaging. (80-81) Mental lucidity: Inhaling Slowly, (62-63) Lion, (211-218)

378 Appendix l:ivs


Rotating. (58-59) Rotating the Arms. (84-85) Snake, (149-156) Triangle, (227-234)

Phlegm humor:

Cold Phlegm: Conch. (107-114)

Brown Phlegm:

Turtle, (123-130)

Curved knife. (157-164)

Physical strength:

Dagger, (165-172) Jewel, (273-280) Eagle. (295-302) Arched Lotus, (336-337)


Five prdnas:

Plough. (131-138) Snake. (149-156) Spider, (181-188) Bow. (195-202) Half-Moon. (203-210) Lion. (211-218) Vulture, (219-226) Triangle, (227-234) Trident, (257-264) Jewel, (273-280) Eagle. (295-302)

Blockage of.

Entwined Lotus, (338-339) Suspended Lotus, (340-341)

Swinging Lotus. (342-343)

Dispersion of.

Jumping Lotus, (344-345)

Disordered condition of:

Snaking Lotus, (346-347)

Various problems of.

Vajra Wave, (357-364)

Downward-clearing prdna:

Pulling, (52-55) Exhaling Quickly. (68-69) Exhaling Slowly, (76-77) Extending the Ankles, (82-

Stretching, (88-89)

Conch, (107-114) Curved Knife, ^I57-164N: Locust, (241-248)

Fire-accompanying prdna:

Bending. (56-57) Directing. (66-67) Contracting, (74-75^) Exhaling Slowly, (76-77) Stretching, (88-89) Camel. (99-106) Flame, (115-122) Curved Knife, (157-164) Locust, (241-248) Tiger, (265-272)

Life-sustaining prdna:

Holding Closed, (72-73)

Psychosis and mutism: Frog, (311-318) Pervasive prdna: Tightening, (46-47) Rotating, (58-59) Exhaling Quickly, (68-69) Inhaling Quickly, (70-71), Massaging, (80-81) Dog, (173-180) Locust, (241-248)

Upward-moving pram:

Inhaling Quickly, (70-71) Holding Closed, (72-73) Rotating the Arms, (84-85) Stretching, (88-89)

Camel, (99-106) Flame, (115-122) Vulture, (219-226) Dove, (249-256) Trident, (257-264)

Respiratory problems:

Curved Knife, (157-164)

Ribs and rib cage:

Directing, (66-67) Closing the Armpits, (86-87) Half-Moon, (203-210)


Closing the Armpits, (86-87)

Sciatica and paresthesia:

Flame, (115-122) Locust, (241-248) Tiger, (265-272) Wheel, (287-294)

Sense organs:

Tightening, (46-47) Eagle, (295-302) Flaming Lotus, (334-335)

Nerves related to:

Holding Closed, (72-73) Vulture, (219-226) Sword, (303-310)

Six constituents (chyle, blood, flesh, fat, marrow, regenerative fluids):

Jewel, (273-280) Sword, (303-310) Flaming Lotus. (334-335)

Six hollow organs (stomach, small intestine, large intestine, gall bladder, urinary bladder, seminal vesicle/ovaries): Directing, (66-67) Exhaling Quickly, (68-69) Contracting, (74-75) Exhaling Slowly, (76-77) Stretching, (88-89) Camel, (99-106) Conch, (107-114) Plough. (131-138) Snake, (149-156) Bow. (195-202) Half-Moon, (203-210) Triangle, (227-234)

Nerves related to:


Massaging, (i 50-81) Spine and spinal cord:

Bending, (56-57) Directing, (66-67) Inhaling Quickly, (70-71) Contracting. (74-75) Stretching, (88-89) Camel, (99-106) Flame, (115-122) Plough, (131-138) Snake, (149-156) Dog. (173-180) Bow, (195-202) Triangle. (227-234)

Tiger, (265-272) Wheel, (287-294) Eagle, (295-302) Frog. (311-318)

380 Appendix F»ve Stiffening and paralysis;

Stomach (see .ilsc Phlegm humor): Heartburn: Dog. (173-180)


Arched Lorus, (336-337)

Thoracic region:

Chest pains:

Spider. (18I-188)

Three humors (Wind. Phlegn Bile):

Tone and vigor: Tightening. (46-47), Inhaling Slowly, (62-63) Two constituents (sperm and ovule-blood): Jewel. (273-280) Sword, (303-3JO) Flaming Lotus, (334-335)

Waist area:

Directing, (66-67) Wind Humor:

Massaging. (80-8J)


1 'Phrttl Ichor or 'khru i 'khor is the I i be tan for yantra, For the Tibetan terms a phonetic transcription system has been used in which, by and laige, consonants arc pronounced as in English and vowels as in Italian. In the notes and parentheses (except for the more commonly used terms) the Wvlie transliteration I vis been used. Moreover, all VVylie equivalents are given in the Index.

2 For a brief account of the life of Vairocana see Ch. N. Norbu and A. Clemente, The Supreme Source (Ithaca: Snow Lion Publications, 1999), pp. 51-56.

3 The origin of Hathavoga appears to be connected with the siddha Goraknath or Goraksanatha (eleventh-twelfth centuries), a disciple of the leeendarv Matsvendranath w ho was the founder of the Kanphata school of yogirts. He also figures among the Mahastddhas of Buddhism. Ascribed ro him is a lost text entitled Hathayoga and a commentary called Goraksasatakj, which describes only two positions. The fundamental texts of Hathavoga arc Hatkayegapradipika (fifteenth ccnrurv) which describes thirteen positions; Ghtrandasarnhita, which describes thirty-two positions; and Stvasamhtni which describes four positions* The last two seem to be of uncertain, but later, date.

4 This text, which was owned bv the authors uncle, the grear win IJ rgyan bstan 'dzin (see note 13), consisted of twenty-one pages and was illustrated.

5 This is the original preface written by the author for the Tibetan edition published in 1982.

6 The oral transmission of the Vajra Bridge (smwn brgyud rdo rjt ¿am pa) belongs to the kLon^ sde series of rDzogs chen teachings. Widely spread in this tradition is the practice of the Heruka mNgon rdzogs rgyal po.

7 ^.Yu sgra snying po. See Ch. N. Norbu and A. Clemente. The Supreme Source

(Ithaca: Snow Lion Publications, ! 999), pp. 56 and 120-121.

8 glum mo (eandali) or 'inner heat* belongs to the practices of the completion stage or rdzogs rim. It is also one of the Six Ycgis of Naropd (na ro chos drug).

9 In Tibetan rdo mi lus. See the "Introduction to the Fundamentals of Yantra

10 Mantrayana is a synonym ofVajravana. that is, the vehicle of tantrie teachings.

11 A elzoms 'brug pa (1842-1924), one of the greatest recent masters of rDzogs chen. According to some biographies, he received the "Yantra of Humkara" (hum ka ra'i 'pbnil 'khcr), which might well refer to The Union of the

382 Notts

Sun and Moon Yantra. from rDza dPal sprul Rin po die O rgyan jigs mod chos kvi dbang po (I808-I887\ Sri iAfci '¿yursrub dbang royal ba rdtogs chenpa'i ¿¿m rabs chcs btgynd dang bias pa i byur% ba brjod pa '¡¿tarn yid bshin dbang gi rgyal po) phrrng

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