Rotating

With the legs extended and apart, rotate your elbows and ankles.

Starting Position

0. Sit with your logs extended forward with a distance of one span between the heels, the toes turned outward, and your hands on your knees with the palms facing upward.

Exercise

1. Inhaling forcefully, opening the chest and shoulders, join the backs of the hands and raise them to your neck, with the fingers pointed downward.

2. Exhaling forcefully, make the opening lotus' mudra 65 with your hands, lowering and joining the elbows and opening the palms upward.

3. Inhaling forcefully, make the closing lotus'66 mudra rotating the hands, forearms and wrists, opening the elbows and joining the backs of the hands with the fingers pointed downward.

4. Exhaling forcefully, repeat the opening lotus" mudra (as in point 2) and repeat the opening and closing exercise (points 3 and 4) three or seven times. In this exercise, when you open the hands turn your toes outwards; when you join the backs of the hands, bring the toes close together. Also, your right eye should follow the movement of the right fingers and your left eye that of the left fingers.

5. At the end. inhaling forcefully, raise your arms straight (over your head).

6. Exhaling forcefully, bring your fingers to your toes and your forehead to your knees.

Benefits

The Overcoming oj Obstacles says:

Rotating eliminates stiffness in contracting or stretching the limbs, ailments of the joints, and problems related to the pervasive prdna67

As stated, this yantra helps to overcome sensory motor dysfunctions of the four limbs and the head, problems of the muscle tone, ailments of the major and minor joints and, in particular, all problems of the pervasive prdna.

Loosening the Joints: T¡i$jo59

Minor JointsJantra Yoga

60 Yantra Yoga The Tibetan Kg« o[ Movement_

By inhaling and exhaling 4jttt ckh and forcefully in all these (exercises^, you should loosen the five sense organs and the joints.

Thus it is necessary to practice diligently these five exercises, breathing directly and forcefully, in order to make the eyes and the other sense organs flexible and loosen the major and minor joints of the waist area and the other parts of the body.

Lungsang - Purifying the Prâna

There are eight fundamental conditions of the breath: slow inhalation open hold, directed hold, quick exhalation, quick inhalation, closed hold, contracted hold, and slow exhalation, Accordingly, there are eight Lungsang or exercises for purifying the prâna, which are:

1. Inhaling Slowly or Jugpa.

2. Holding Open or Gangwa.

3. Directing or Zhilwa.

4. Exhaling Quickly or Phcnpa.

5. Inhaling Quickly or Nguppa.

6. Holding Closed or Kyilwa.

7. Contracting or Drenpa.

8. [exhaling Slowly or Jyinpa.68

I. Inhaling Slowly60

Purifying the Prana. Inhaling Slowly: standing, grasp the arms and raise them,

Starting Position

0. Stand straight, with your feet and legs parallel.

Initial Phase

1. Inhaling in two counts, on the basis of the breathing rhythm explained in the Four Profound Applications,70 in the first count grasp your left arm with the right hand above the inside of the elbow and in the second count, grasp your right arm with the left hand in the same way,71 raising jour folded arms to shoulder height.

Exhaling in two counts, lower your folded arms, pushing the elbows down and opening your chest. Central Phase

3. Inhaling slowly in four counts, raise your folded arms above your head and straighten your torso.

4. Holding the air open tor two counts, tense'2 your whole body.

5. Exhaling in two counts, release your arms wide apart and lower them to your sides, y

Final Phase

6. Inhaling in two counts, raise your arms extending them wide apart to the sides.

7. Exhaling in two counts, bring your arms back to your sides. Repeat the exercise three or more times.

Benefits

The Overcoming oj Obstacles says:

The benefits. Inhaling Slowly makes the mind clear, restores vigor and eliminates ailments oj the Jive full organs73

As stated, this yantra enhances the intellectual faculties bringing greater lucidity, improves the physical condition, and eliminates all kinds of ailments of the five full organs: heart, lungs, liver, spleen and kidneys,74 caused, for example, by their having become weakened.

Purifying the Prxna: Lunps

Quick Inhalation

Stow Inlulatiort

Open Hold

Quick Exhalation

Initial Phase

2 I

2

Central Pi iase

4 _

2 h

[ 2

Final Phase

2

2 1

64 ymm* yoga VX TibejanJ^ofM^netU

Hotfirg O/wvi: Standi^ rotate the fists around the forehead.

Starting Position

0. Stand straight, with your legs and feet parallel.

Initial Phase

1. Inhaling in two counts, raise your arms wide apart and open your chest.

2. Exhaling in two counts, lower your arms to your sides.

Central Phase

3. Inli.iling in two counts, with your right hand form a fist with the thumb at the root of the ring finger711 and bring it up beneath the right armpit: at the same time, raise your left hand in a fist to the center of your forehead, with the knuckles facing downward and the elbow u

4. Holding the air open for two counts, stretch your left elbow and rotate the fist from your forehead to the back of the head, lightly touching your left ear.

5. Maintaining the open hold while also directing the air,77 rotate your fist quickly and forcefully from the back of your head, lightly touching your right ear. to your forehead at eyebrow level, and ending the rotation beside your left ear.

6. Exhaling in two counts, in the first count extend your straight arms apart, in the second count lower them down to your sides.

Final Phase

7. Inhaling again in two counts, raise your arms wide apart and open your chest.

rf. Exhaling in two counts, bring them back to your sides.

Then do the exercise raising the right fist to the forehead; the third time, do .t with both fists: in this case, each fist should circle the head in its own direction. *

Benefits

The Overcoming oj Obstacles says:

Holding Open eliminates ailments of the upper trunk, of the shoulders, arms and joints, and problems belonging to the Trib categoryP

Purifying the Prana; l^ngsani 65

As stated, this^m helps to overcome ailments of the thoracic region, of the arms and shoulders, of the small and large joints of the limbs,' and in particular, it is very effective in eliminating and preventing disturbances of the Trib type.80

Yantra Yoga

66 Yantra Yoga Tie Tibetan Yoga of Movement

3. Directing81

Starting Position \

0. Stand straight, with your legs and feet parallel

Initial Phase

1. Inhaling in two counts, raise your arms wide apart and bring the left foot alongside the outside of your right ankle.

2. Exhaling in two counts, sit down on the ground crossing your legs with the left knee over the right, grasping the sole ot the left foot with the right hand and the right foot with the left, joining thumbs and big toes and straightening your arms.

Central Phase

3. Inhaling in two counts, extend and slightly turn your torso to the right.

4. Holding open for two counts, keep your torso extended as you twist to the left.

5. Directing the air towards the right side for two counts, bend forward as far to the left as possible, keeping your back straight.

6. Exhaling in two counts, stretch your torso still further to touch your forehead to the ground on the left.

Final Phase

7. Inhaling in two counts, raise your arms above your head, opening the chest and extending your legs forward.

8. Exhaling in two counts, bring your fingers to your toes and your forehead to your knees.

At this point,

1. Inhaling in two counts, raise your arms wide apart.

2. Exhaling in two counts, cross your legs, bringing the right leg over the left, and continue the movement on the other side.

Benefits

The Overcoming oj Obstacles says:

Directing eliminates ailments oj thejull and the hollow organs, oj the lumbar region, oj the spinal cord, kidneys and rib region, and the problems oj the jire-accompanying prána?2

As stared, this yantra helps to overcome problems caused by weakening or malfunction of the five full and six hollow organs (stomach, small intestine, large intestine, gall bladder, urinary bladder, seminal vesicle/ovaries). Furthermore, it relieves problems of the lumbar region, the spine, the spinal cord and the waist area, and alleviates pains in the rib cage. In particular, it eliminates problems caused bv the fire-accom-

panying pram.

Yantra Yoga

Initial Phase Central Phase I in m Phase

¿ft Yantra Yoga TheUetanJ^a of Movement--

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