The human mind is equal parts good and bad. It depends on how you train it. If you let loose, the chances are high that it will get you into deep trouble. Before that happens, it is best to take charge and gain control. Slowing down, reevaluating, and contemplating can fix your mind. But here, we tell you about a better and more lasting solution called Tantric Yoga. Keep reading to know more about it.
What Is Tantric Yoga?
The word ‘Tantra’ means technique. It is a method that uses your energies to bring out the best in you. It enables you to make events unfold consciously and helps you connect with your body and energy. The philosophy of Tantra is that there no energy in the world that exists that is not already present in your body, and no energy in your body that doesn’t already exist in the universe.
Tantric Yoga is a branch of the traditional yoga devised by the tantrics in the northern region of India, way back in the 9th century. Its methods and philosophies were kept secret for many years, and they came out to the world recently. Tantric Yoga recognizes the subtle energies in your body and works on them to elevate you physically and spiritually. It enables you to explore the power within you and eradicate mental and physical blocks that stop you from achieving your best. It is a practice culminating different yoga practices that will help you connect with yourself and the world around you.
Let’s take a look at the 12-step Tantric Yoga practice now.
The Tantric Yoga Technique
- Tadasana (Mountain Pose)
- Utkatasana (Chair Pose)
- Bitilasana To Adho Mukha Svanasana (Cow Pose To Downward Facing Dog Pose)
- Virabhadrasana I (Warrior Pose I)
- Prasarita Padottanasana (Wide-Legged Standing Forward Bend)
- Agni Sara Kriya (Fire Essence Practice)
- Ardha Navasana (Half Boat Pose)
- Tadaka Mudra (Empty Lakebed)
- Savasana (Corpse Pose)
- Yoga Mudra
- Prana Mudra
1. Tadasana (Mountain Pose)
Stand straight, placing your arms along both the sides of your body. Keep your feet shoulder width apart. Now, as you inhale, bring your arms forward and raise them over your head. Take in as much air as you can. As you exhale, bring your arms back to their initial position and contract your abdomen towards your back. Repeat the procedure 6 times.
2. Utkatasana (Chair Pose)
Stand straight and place your feet slightly apart. Breathe in and raise your arms over your head. Make sure your palms are facing each other. While breathing out, bend your knees. Push your torso forward and rest your head on your bent knees. Place your hands gently on either side of your feet. Make sure you don’t bend your knees beyond your feet. As you inhale again, bring back your arms up, straighten your torso, and eventually come back to the standing position. Repeat the procedure 5 times. After the 5th round, hold the Utkatasana for at least 60 seconds and then relax. Take deep inhalations and exhalations while you hold the pose.
3. Bitilasana To Adho Mukha Svanasana (Cow Pose To Downward Facing Dog Pose)
Get down on the floor on your fours. Keep your hands shoulder width apart, and your feet hip length apart. As you inhale, place your knees right below your hips, and wrists underneath your shoulders. Straighten your chest and look forward. As you exhale, straighten your knees and elbows and lift your buttocks towards the ceiling. Stretch and straighten your arms beyond your head and direct your gaze towards your thighs. Repeat the process 5 times. After the 5th time, hold the Adho Mukha Svanasana for 60 seconds and then relax. Take deep inhalations and exhalations while you hold the pose.
4. Virabhadrasana I (Warrior Pose I)
Stand straight and keep your feet together. Shift your left foot 3 to 4 feet forward, keeping it in front of your right foot. Bend your left knee so that it is right above the left heel. The left foot should face forward. Place both your hands, one on top of another, on your belly button. As you inhale, take your arms upwards near your ears, with the palms facing upwards. Lengthen your back while you do so. As you exhale, bring back your hands to the navel. Repeat the procedure 5 times. As you inhale and exhale, repeat a mantra you know, like the Ram mantra, which will cause sound vibrations in your body and develop power in the navel. Repeat the procedure with the other leg.
5. Prasarita Padottanasana (Wide-Legged Standing Forward Bend)
Stand straight and spread your feet a little more than your shoulder width. Keep your feet facing forward. Hold your thighs with your hands, bend forward from your hips, and touch the ground with your head. Remove your hands from the thighs and place them on either side of your head. Your elbows must be bent and fingers wide apart. Inhale and exhale for 8 to 12 breaths as you hold the pose and chant a mantra in your head while you do so.
6. Agni Sara Kriya (Fire Essence Practice)
Stand straight and keep your feet shoulder width apart. Bend your knees slightly and place your hands on your lower thighs, just above your knees. Tuck your chin slightly inwards towards the neck and bend forward till your shoulders and arms are in a straight line. Loosen your stomach as you breathe in, and tighten it towards your back as you exhale. Repeat it 6 times and then relax.
7. Ardha Navasana (Half Boat Pose)
Lie down on your back and straighten your legs in the front. Place your arms along the sides of your body. Keep the legs together and lift them a few inches off the ground. Now, lift your shoulders till your eye gaze and toes are at the same level. Raise your arms till above your upper thighs with the palms facing each other. Keep them shoulder distance apart. Hold the pose for 2 deep breaths. After that, as you inhale, bend your right knee and bring the right thigh towards your chest.
Exhale and hold it for another cycle of breaths. Repeat the same with the other leg. Then, straighten both the legs again and keep it for 2 cycles of breath. Repeat the whole process 2 to 3 times. Repeat a mantra in your head as you practice the entire procedure.
8. Tadaka Mudra (Empty Lakebed)
Lie down on your back with the legs straight and the feet together. Place your arms along the sides of your body. Take your arms above your head and intertwine them. The palms should be turned away from the head and the arms straight. Now, as you inhale, try to lengthen the spine. And as you exhale, tuck your tummy in towards your back. Hold your breath as long as you can after you exhale. While you do so, tuck your tummy in further and lift your chest above your waist. Relax and repeat the process 4 times.
9. Savasana (Corpse Pose)
Lie down on your back on the floor. Place your heels a little wider than your shoulder width. Place your arms along the sides of your body. Make sure your palms are facing upwards and the fingers are loose. Relax all your muscles and take 5 profound and slow breaths. Then, let it happen naturally. Stay in this position for 5 to 10 minutes till you feel completely relaxed.
10. Yoga Mudra
Sit in Sukhasana with your heels tucked under your thighs. Bend forward and touch your forehead to the ground. Place your arms on your back. Hold your right wrist with your left hand and get your right thumb and forefinger together. Stay in this position for 8 cyclical breaths. Repeat a mantra in your head while you do so.
11. Prana Mudra
Sit in Sukhasana and place your hands on your lap. Bring your thumbs and fingers to touch each other at their tips, forming an oval shape. Close your eyes and concentrate on your first chakra at the base of your spine. Repeat the OM mantra in your head thrice as you exhale. Inhale and raise your arms just above the shoulder height and keep your palms facing outwards. As you raise your arms, they pass through each chakra of your body. Be aware of it and chant OM in your head while you do so. Hold the inhalation as your arms reach slightly above the shoulder. Become conscious of the positive vibrations in your body while you do this. Now, exhale and bring your arms down, recognizing each chakra and chanting OM in your head at each juncture. Finally, get your hands back into the lap and form the oval-shaped mudra. Direct your attention back to the first chakra. Repeat this process 10 times.
Sit down calmly in Sukhasana. Close your eyes and straighten your back. Focus on the center of your body and breathe normally. Feel the energy running through your body and the presence of light and love in you. Meditate in this manner for 5 to 10 minutes.
These 12 step Tantric poses, when done in the mentioned sequence, harnesses your energy and gets you to focus on it. Below are the benefits of doing so.
Benefits Of Tantric Yoga
- Tantric Yoga rejuvenates your face and improves your muscle tone
- It releases toxins and cures backache
- It tones your hips and reduces wrinkles
- Tantric Yoga keeps you happy for a longer time
- It improves your overall mind and body development
- It improves your stamina and communication skills
- It betters your relationship with other people
- It helps your body repair itself better when injured
- Tantric Yoga increases your self-consciousness
- It improves and maintains your reproductive health
Now, let’s answer some commonly asked questions regarding Tantric Yoga.
Expert’s Answers For Readers’ Questions
Is Tantra a cult?
Tantra is not a cult. Once you understand the essence of it, you can imbibe it in a manner that will help you achieve higher good.
Do we need a partner to practice Tantra?
No, it is not necessary that you bring in a partner to practice Tantra.
Is Tantra Yoga sexual?
Tantric Yoga teaches love and enjoying the present moment. It trains you to experience life blissfully, which includes sex.
Tantric Yoga makes you feel whole, take the correct decisions, and act at the right time. Enroll yourself in a class and learn the process under a guru before it gets too late.
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