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TANTRAYOG ABY GURU BHANESHWARANAND

1) FRONT & BA CKHEA D TI LTTilt you head back and forth ten times. Move slowly.

2) SI DEWA YHEA D TI LTTilt your head slowly to the side. Five times to theleft and five times to the right.

3) HEA D CI RCLESTurn your head five times in one direction, then fivetimes in the other direction. Move slowly. Make sureto start the movement by tilting the head forward,only then start circling.

4) SI DEWA YS EYEM OV EM ENTFollow your index finger with your eyes. Make sureyou don't move your head, just your eyes. Move thefinger slowly back and forth to the periphery of yourfield of vision. Five times to the left and five times tothe right.

5) UP & DOWN EYEM OV EM ENTFollow your index finger with your eyes. Make sureyou don't move your head, just your eyes. Move thefinger slowly up and down in front of your face tothe periphery of your field of vision. Five times upand five times down.

6) CI RCULA R EYEM OV EM ENTFollow your index finger with your eyes. Make sureyou don't move your head, just your eyes. Move thefinger slowly in a circular motion in front of yourface to the periphery of your field of vision. Threetimes clockwise and three times counterclockwise

7) SOOTHE YOUR EYESRub the palms of your hands against each otherseveral times and very fast until they startgenerating heat. Then lay the heated palms gentlyonto your eyes. Repeat twice.

8) PUM P YOUR HA NDSStretch both arms out in front of you and startclosing your hands into fists, then opening themagain with the wrists bent back. Repeat ten times.

9) TURN YOUR WRI STSWithout putting your arms down start circling yourwrists with the hands bent back. Turn them tentimes to the inside and ten times to the outside.

10) BEND YOUR ELBOWSStretch out your elbows, then bend them back sothat your fingers are touching your shoulders. Tentimes.

11) CI RCLE YOURSHOULDERSWhile your hands are touching your shoulders circleyour elbows, so that they are touching each other infront of your body. Five times forward and five timesbackward.

12) TWI ST YOUR TRUNKStretch out both arms to the side,, palms face down.Twist your body to the left until your armandfingers point straight back behind you. Follow withyour head. Then repeat the same twist to the rightside. Five times each side.

13) SI DEWA Y BENDThis is where we start implementing out breath withthe exercises. Without bending your knees bend tothe left side and try to touch your left ankle withyour left hand. As you move down exhale gently.Repeat the same on the right side. Inhale each timeyou come back to the center position. Move slowly.

14) HA ND TO OPPOSI TEA NK LEWithout bending your knees touch your left anklewith your right hand. If you cannot reach that fardon't worry, but leave your knees straight. Fivetimes each side. Inhale as you come up and exhale asyou go down.

15) BA CK WA RD / FORWA RDBENDWithout bending your knees bend forward as youexhale. Inhale as you come up and bend back withyour arms extended above your head. Five times tothe front and five times to the back.

16) HEEL TO BUTTBend your left knee until your left heel touchesyour buttock. Repeat with your right leg. Five timeseach side. The breath has no importance here/breathe as you want.

17) CI RCLE THE K NEESRotate your knees ten times in one direction, thenten times in the other direction. Breathe as youwant.

18) A NK LE M OV EM ENTStretch out your left leg in front of you, then rollyour foot to the inside, then to the outside andfinally pull it in and stretch it out (see next page).Five times each. Then repeat with the other leg.Breathe as you want.

18) A NK LE M OV EM ENT(CONTI NUED)Stretch out your left leg in front of you, then rollyour foot to the inside, then to the outside (seeprevious page) and finally pull it in and stretch itout. Five times each. Then repeat with the other leg.Breathe as you want.

19) CRA NE POSELift your left ankle, grab it with your hands andpull it up do that the palm of your left foot isfirmly locked with your right thigh. Hold yourhands in prayer pose. Then move your handsabove your head until they are stretched outabove your head, all as you inhale. Exhale andmove your hands back down in front of yourchest, still in prayer pose. Complete the pose, allstanding on one leg. Then switch and repeat onthe right side. Breathe as you want.

20) SUN SA LUTA TI ONSBegin in prayer pose standing. Inhale as you bendbackward. Exhale as you bend forward with yourknees straight. Inhale as you bend your knees andmove your left foot straight back. Exhale as youmove the second foot back and come intodownward dog pose. Inhale as you come intochild's pose.(continued on next page)

20) SUN SA LUTA TI ONS(CONTI NUED)(continued from last page) Exhale as you come into half plankpose. Inhale as you come into half cobra pose. Exhale as you goback into downward dog pose. Inhale as you move your rightfoot forward between your hands and stretch your head backand up as if attempting to do cobra pose. Exhale as the otherfoot follows and you come into a standing position. Inhale asyour upper body comes up and bend back. Exhale as you comeinto standing prayer pose. Now do the same exercise with theother leg. After you finished the whole exercise with the otherleg repeat the whole sequence a second time.

21) LOTUS POSESit in lotus pose, or if you are not able to do thatin half lotus pose / cross legged position.Remember which foot is on top and which foot ison the bottom. The next set of poses are all donein this position.

22) A LTERNA TEBREA THI NGInhale with the left nostril, exhale withthe right nostril. Then reverse. Breatheforcefully through each nostril.

23) RHYTHM I C DI A PHRA GMBREA THI NGBreathe rhythmically, with about one to twoinhales and two exhales per second. Extend yourbelly while inhaling and pull it back in whileexhaling.Do this for about ten to fifteen seconds. Relax, thenrepeat.

24) BELLY PUM PI NGInhale and hold your breath as you pull your belly in and out tentimes. As you do this lock your breath at the level of the throat, sono air comes higher up than that. (You can do this by pushing yourhead slightly back against an imaginary resistance on the back ofyour head. This will lock your throat automatically.)Then exhaleslowly through your nose and hold your breath out, making sure tolock your throat again. In this position pump your belly ten times.In the beginning do this exercise once, later you can increase up tofour times.

25) BEA UTY POSTUREInhale through the left nostril, once fully inhaled close your nosewith two fingers. Gently push your breath against your face fromthe inside as if attempting to exhale. You may feel your ears pop.After a few seconds exhale through the right nostril. Then repeaton the other side by inhaling through the right nostril and exhalingthrough the left.Be gentle, never do this exercise forcefully as you can hurt youreardrums.

26) JA W GRI NDI NGRoll your jaw in circles as if grinding the lower jaw against theupper jaw in one direction about ten times.Repeat the exercise by rolling your jaw in the other direction.Breathe as you want.

27) BREA TH OF FI REInhale and exhale rhythmically with about one to two inhales andone to two exhales per second. The focus is on the inhale whichcreates chest breathing and an emphasis on clearing the sinuses.The breath in this posture is more forceful than at the previousexercise "Rhythmic Belly Breathing". Keep breathing for aboutfifteen to twenty seconds. Repeat twice.

28) A LTERNA TE BREA THI NGWI TH HOLDI NGInhale through the left nostril, then hold the breath at the top ofthe inhale while pulling up the muscles of the root chakra.Exhale though the right nostril and hold the breath at the bottom ofthe exhale.Inhale through the right nostril and hold the breath at the top ofthe inhale while pulling up the muscles of the root chakra.Exhale through the left nostril and hold the breath at the bottom ofthe exhale. Finally inhale one more time through the left nostril,exhale and relax.(This exercise can also be performed breathing through bothnostrils.)

29) LI FTI NG YOURSELF OFTHE FLOORPut both hands on the floor next to you and lift yourself of thefloor while still sitting in lotus position. If you cannot do lotus pose,do the best you can (it might be a little difficult to lift yourself offthe floor unless you are actually in lotus position). Breathe as youwant.

30) SWI TCH LOTUS POSENow switch your legs in the lotus position so your other foot is ontop.Then repeat the exercises twenty-one to twenty-nine in thereversed lotus position.

31) COBRA POSELie on your belly, with the arms on the side of your body. Inhalefully, then gently lift your upper body and tilt your head up. Holdand relax down the exhale. Three repetitions without takingadditional breaths in between.

32) PRONE LEG LI FTLie on your belly, arms by the side of your body with both fistsunderneath your groin. Inhale then gently lift your stretched legsfrom the hip a few inches off the floor. Hold the position for a fewseconds and relax down. Then exhale. Three repetitions withouttaking additional breaths in between.

33) BOW POSELie on your belly, grab your ankles with your hands. Leave the legsas close as possible together. Inhale then gently lift your chest andpull the ankles towards you as you push out and up with the legs.Hold the position for a few seconds then relax down. Now exhale.Three repetitions without taking additional breaths in between.

34) PRONE LEG TWI STLie on your belly, put your forearms in front of your face and restyour forehead on your hands. Bend your knees ninety degrees sothat your calves and feet are sticking straight up into the air. Inhalein the middle position, then exhale and let your calves and feet fallto the left until your feet touch the floor. Attempt to keep yourchest and shoulders on the floor. Lift the legs to the middle positionas you inhale, then exhale and let them fall to the right. Five timeseach side.

35) TWO I NCH LEG LI FTLie on your back, have your arms are by your side. Inhale, thenpush your lower back to the floor as you lift your straight legs twoinches off the floor. Hold for several seconds then relax down. Nowexhale. Three repetitions without taking additional breaths inbetween.

36) SEV ENTY-FI V E DEGREELEG LI FTLie on your back, have your arms by your side. Push your lowerback to the floor and inhale. Then lift your straight legsseventy-five degrees off the floor as you exhale. Inhale as you loweryour legs back down. Three repetitions without taking additionalbreaths in between.

37) SHOULDER STA ND WI THBA CK BENDLift yourself up into a shoulder stand. Exhale as you bend yourstraight legs back over your head. Inhale back up into a straightposition. Three repetitions.

38) TWO BREA TH EX ERCI SELie on your back, have your arms by your side. Lift your arms overyour head as you inhale, then slowly lift one vertebra at the timeoff the ground until you are in a sitting position as you exhale. Yourhands should be touching the ankles (or whatever part of yourcalves, knees or thighs you can comfortably reach without bendingyour knees). Inhale as you move back into a lying position with yourarms raised over your head. Make sure to slowly let one vertebraafter another touch the floor. Once you are lying with your armsstretched over your head exhale as you move your arms to the sideof your body.

39) ELBOW RA I SESLie on your back, have your hands crossed behind your neck. Yourknees are bent, the feet are flat on the floor. Lift your arms andclose your elbows in front of your face until they touch as youinhale. Exhale as they move back down. Five repetitions. Breatheand move slowly.

40) SCREW DRI V ERLie on your back, have your hands crossed behind your neck. Yourknees are bent, the feet are flat on the floor. Inhale, then twist yourbody as you exhale. Your face is thereby turning to one side, whileyour knees are touching the floor on the other side. Inhale to themiddle then exhale and do the opposite side. Five times each side.