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Yantra Yoga, a Tibetan Buddhist system of movement and breathing exercises, bring the body/mind into balance and help achieve authentic relaxation--a preliminary to any meditative practice. Profusely illustrated with hundreds of line drawings, black and white photographs, and illustrations, Yantra Yoga presents Tibet's trulkhor yoga tradition as taught by one of its master exponents, Chogyal Namkhai Norbu. Yantra Yoga's movements, exercises, and methods of concentration are all based on eighth-century text whose translation is included, illuminated by Chogyal Namkhai Norbu's commentary. Detailed charts for the timing of the breathing exercises are also included.
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YA N T R A Y O G A
Chögyal Namkhai Norbu
YA N T R A Y O G A The Tibetan Yoga of Movement A S TAINLESS M IRROR
OF
J EWELS
A Commentary on Vairocana’s
The Union of the Sun and Moon Yantra
Translated from Tibetan, edited and annotated by Adriano Clemente with the precious help of the Author Translated from Italian into English by Andrew Lukianowicz Coordinated by Laura Evangelisti
Snow Lion Publications Ithaca, New York
Snow Lion Publications P.O. Box 6483 Ithaca, NY 14851 USA (607) 273-8519 www.snowlionpub.com Copyright © 2008 Chögyal Namkhai Norbu All rights reserved. No portion of this book may be reproduced by any means without prior written permission from the publisher. Before following any advice or practice suggested in this book, it is recommended that you consult your doctor as to its suitability, especially if you are pregnant, or suffer from any health problems or special conditions. The publishers, the author, and the photographers cannot accept any responsibility for any injuries or damage incurred as a result of following the exercises in this book, or of using any of the therapeutic techniques described or mentioned here. Printed in Canada on acid-free recycled paper. ISBN-10: 1-55939-308-4 ISBN-13: 978-1-55939-308-9 Cover photo: See List of Illustrations Photography by Massimo Baccetti Illustrated by Bruno Irmici Designed by Daniel Zegunis IPC - 447EN06 - Approved by the International Publications Committee of the Dzogchen Community founded by Chögyal Namkhai Norbu. Library of Congress Cataloging-in-Publication Data Namkhai Norbu, 1938[’Phrul ’khor ñi zla kha sbyor gyi dgo"s ’grel dri med nor bu’i me lo". English] Yantra yoga : the Tibetan yoga of movement : A stainless mirror of jewels : a commentary on Vairocana’s The union of the sun and moon yantra / Chögyal Namkhai Norbu ; translated from Tibetan, edited and annoted by Adriano Clemente with the precious help of the author ; translated from Italian into English by Andrew Lukianowicz ; coordinated by Laura Evangelisti. p. cm. Includes bibliographical references index. ISBN-13: 978-1-55939-308-9 (alk. paper) ISBN-10: 1-55939-308-4 (alk. paper) 1. Vairocana, 8th cent. ’Phrul ’khor ñi zla kha sbyor. 2. Yantra yoga. I. Clemente, Adriano. II Vairocana, 8th cent. ’Phrul ’khor ñi zla kha sbyor. English & Tibetan III. Title RA 781.72 . V353 N3613 2008 613.7’046--dc22 2008020993
CONTENTS
Foreword 1 Preface 3 Introduction to the Fundamentals of Yantra Yoga 9 THE UNION OF THE SUN AND MOON YANTRA by Vairocana 17 A STAINLESS MIRROR OF JEWELS, Commentary to The Union of the Sun and Moon Yantra by Chögyal Namkhai Norbu 35 P A RT O N E : The Preliminaries 41 THE YANTRA EQUIPMENT 43 EXHALING THE STALE AIR 43 THE PHYSICAL TRAINING
45
TSIGJONG: Loosening the Joints 45 1. Tightening 46 2. Shaking 48 3. Pulling 52 4. Bending 56 5. Rotating 58 LUNGSANG: Purifying the Pr7$a 61 1. Inhaling Slowly 62 2. Holding Open 64 3. Directing 66 4. Exhaling Quickly 68 5. Inhaling Quickly 70 6. Holding Closed 72 7. Contracting 74 8. Exhaling Slowly 76 TSADUL: Controlling the Channels 78 THE PRANAYAMA 78 THE YAN