Ilniaue and'Mysticaf

TIBET The Original (Shangri-La)

Dedicated to:

Dr. Ding Le Mei

(Vajra Meditation Center)
and Tsampa Jeshe Norbu
of the Norbu Tanka Lingka
(Rasa Tantra Temple)
Monastery of the Nine Fire Dragons
LINEAGE OF TRANSMISSION

Guru Padmasambhava Rimpoche

Tilopa
Naropa
Marpa
Milarpa
Atatojun
And all the unknown Gurus and Rimpoches
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 HISTORY
Lhama Yoga developed out of the Indian Tantric system called
Vishnu Yoga (Union with the Preserver), the healing aspect of Tantra. It is
a special system to activate the power center in the human body, located in
the Solar Plexus or Adhra Chakra. This system of techniques involves
dynamic yoga postures, breathing exercises, meditations, visualizations and
rituals. This yoga has been taught in India for over 5,000 years.
In the 4th century A.D., tantric Guru Padmasambhava Rimpoche took
the science to Tibet and renamed it Tummo Fire (Yoga of the Inner Psychic
Heat). Later, he transmitted the science to Tilopa. The next transmission
went to Guru Naropa, then came Marpa (the first Tibetan who received the
rod of power, Vajra), and last to the great Tibetan yogi, Milarpa.
As time passed, it was taught to Monk Atatojun, who developed
Potala Lhama Kung-Fu (Lion Roar) based on the movements of the ape,
crane, snake, and the Tibetan tiger. Lhama Atatojun taught Lhama Yoga to
the fighting monks as a spiritual practice along with their Kung-Fu.
Lhama Yoga is a very vigorous, rigorous yoga. It became an
important practice, because it produces Tummo Heat (the internal psychic
heat) to keep one warm and full of vitality. This was important for survival in
the intense cold of the Himalayan Mountains. When the monks achieve
mastery, they are able to sit comfortably in the snow for solitary meditation
and melt sheets of ice around their bodies. Producing that kind of energy
made them impervious to cold and even to hunger. In the advanced
stages, you don't need food. You just sustain yourself on the air you
breathe.
But the most important use of the energy is for empowerment for the
meditations and visualizations of the Buddhas of the Four directions for
spiritual enlightenment.
The science of Lhama Yoga was kept very secret because of the
intensity of this internal energy. The power can be used to heal, or (in
martial arts) to kill, depending on the consciousness with which it is used. It
is the cosmic fire that comes up through the chakra system and propels you
into cosmic awareness.

INTRODUCTION
The Indian Tantric believes that spiritual life or expansion of
awareness starts at the Base Center (Mooladhara). The Tantric Buddhist in
Tibet however, believes that the center of our inner energy (Kundalini) lies
in our Solar Plexus, and from there man's consciousness begins to expand.
They consider the two lower chakras as belonging to the higher
ranges of animal life, whereas Adhra Chakra marks the beginning of the
evolution of the higher man. They fear that working at the level of the base
center and sex center, one might regress into animal consciousness, but
once awareness is established in the Solar Plexus, there is no danger of
slipping back. The practices you will learn in this course will open up these
lower chakras in a very safe manner, with no danger of regression.
Adhra Chakra is the center of Lung (Divine Energy) within the human
body. It is called the Sun Center as it radiates and distributes energy and
life throughout the body.
The Tibetans see in the body's energy system three major channels of
energy. The central channel, Uma, running along the frontal center line; a
channel for active (male) energy running along the right side of Uma; and a
channel for receptive (female) energy running along the left of Uma.
The only way to activate and develop Adhra Chakra is through Uma
Breathing. The Tummo Meditations are based on this type of breathing
which allows for the absorption of Lung (pronounced loong) in the breath.
Lung (known in India as Prana) consists of ions of elementary
charged particles that originate in the ionosphere. The ions are essential to
the bio-electrical chemical process of life itself. This is the Life-Force that
animates our bodies.
The primary goal in Tantric Tibetan Buddhism is to get off the "Wheel
of Samskara," the endless sequences of lives trying to work off your karmic
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debt. You may use this energy to propel yourself into the enlightened state,
the Void, known to the Tantric Buddhist as Sunyata.
Start by building this energy reservoir in Adhra Chakra, then learn to
move the energy through a circuit up the spine, and finally leave the body
and return to the Nous, the Source of Existence.

ACTIVATING THE INTERNAL TUMMO HEAT

UMA CHANNEL
Adhra Chakra
Reservoir of
Tummo Heal
PINGALA IDA
Positive Negative
Etheric " Etheric
Energy Energy

Kundalini
Generator
of Tummo Heat
 This figure is sitting with his hands in the Sun/Moon Position. This
position balances the male and female energies within the body. A balance
must be attained in order for the energy to travel through the spine. The
healing process takes place when you have developed a reservoir of
energy in Adhra Chakra and then transfer that energy up the front channels
to the heart center and then through the hand for the laying-on-of-hands
healing.
You will learn to bring the Tummo energy up into the brain, the
thousand-petal lotus, and go into the Sunyata State from where we
originated. Sunyata means 'nothing-ness,' but in its cosmic aspect it also
means 'everything becoming.' Out of the Nous or the darkness comes the
light. Out of this light comes manifestation because it creates friction. In
the Taoist system, they call it the mixing of yin and yang or the essence.
The Hindus believe experiencing vibrations of this crown chakra is the
final goal. But in the Kundaiini aspect of Tummo Yoga, we go into this point
and beyond into the darkness. The Hindus feel that once they see the
white light, they have reached the end of the path. But to the Tibetans
that's only the beginning. They believe you have to go into the darkness to
bring forth the light. This is the Source of creativity: coming into the
darkness, visualizing, focusing the energy, and bringing it back out into the
physical plane.
 twnyaia

k
 The positive (male, solar) and negative (female, lunar) energy
currents are said to run parallel to the Uma Channel from the nostrils all the
way down to the base center. We use a technique called the double breath
to allow an equal amount of male and female prana to reach the Kundalini
Generator.
This balanced energy stimulates the Kundalini gland, which for men is
the prostate gland and for women is the G-spot. These glands secrete
hormones that produce a tremendous amount of heat. Then through the
extremities you bring the heat up these two side channels and project it out
for healing.
First, we know how to generate intense heat from the Adhra Chakra in
the gross physical body. As you become more sensitive you start tuning
into the pranic body, the energy that suffuses our being. You'll come in
contact with this subtle source that's behind you and working through the
body. Once you get into that state, using special breathing techniques, you
will be able to go out into the Nous of Cosmic Body of your Being.
In the Tibetan system, we work with the energy channel down the
front of the body, the Uma Channel. Using special breathing techniques,
you will guide the energy down the center channel into the Adhra Chakra.
Then it goes down to the Kundalini Generator. First we build up a
reservoir of heat, and then we transfer it down into the genital area, and
finally move it up the spine until it comes back to Bindu at the crown of the
head.
The crescent moon at the forehead represents the center of your
female (lunar) energy. Directly above that is the solar center for your male
energy. You will feel the coolness at the third eye center, and a hot
sensation at the fourth eye. As you build up the fire, you move it back up
into your moon center, then send it out into cosmic space. And that's where
all the solar energy comes back in. We must learn to balance and blend
these two currents to produce the Kundalini Tummo fire.

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 UMA CHANNEL

PINGALA
Negative
Positive Etheric
Etheric Energy
Energy

Kundalini
Generator
of Tummo Heat
 As you do this practice, your body temperature will change. This is
not a fantasy or visualization. You are going to feel very, very warm. That
is the secret of healing. You learn how to generate tremendous amounts of
psychic heat before you lay on the hands. Many people who have been
trained into Seishim, Reiki, and other healing systems have only learned to
produce heat in their hands. The whole body has to be hot when you are
healing. Otherwise, you will burn yourself out.
We need Adhra Chakra to be strong with Vital Life-Force because it is
the meeting point of energy channels in the etheric body. There are said to
be 72,000 nadis that run throughout the body and connect at Adhra Chakra.
You can see why this chakra is the most important chakra in the Tibetan
system. By practicing the Asanas, Breathing, and Tummo Meditation as
described in the booklet, you will be able to build a great reservoir of energy
and then spread the heat by using certain breathing techniques to energize
the nadis.
 This figure shows how you inhale energy from the cosmos as you
expand, and rotate that energy inside your body. Then a vibration begins to
take over the body. You will feel these tremendous energy waves stirring
through your body. That is the moment when you lay the hands on. Not
before. When you have finished healing, you move the energy up your
spine and then out into the Sunyata State and rest in this peace to
regenerate yourself from the laying on of hands.

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 A misconception of Tummo Yoga is presented in the classical books.
They say that the end result of this practice is to build the heat to use for
rejuvenation and other benefits. But in Tibet, the whole point of
demonstrating and producing the Tummo heat is to go back to the
Buddhahood or your original nature, which is Sunyata (nothingness). So it's
a spiritual discipline, not just a physical discipline. You have to start with the
physical vehicle first to charge it, to clean out the nadis. Then you can go
into the abstract meditations.

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 VISUALIATION
In Tibet, they use mandalas with images of gods and goddesses. A
student learns to focus on the deities and dissolve them into his
consciousness so he can become part of the personification of that energy.
Of course, the gods and goddesses don't actually exist. They are simply
archetypal images that exist in our consciousness. Once we learn how to
visualize, we can align ourselves with these energies using the breath.
The breath is the carrier wave. Some systems tell you to focus on the
yantra until your eyes go blurry and you cry. That's only the beginning
stage. Next, you must absorb the energy of this deity, bringing it in on the
breath. Then you sit in meditation and the energy takes over. Then you are
ready to face any aspect of your being.
Living in the Western world, we can't go to the Himalayas to sit with
the masters. We need an efficient process that we can perform here in
America to maintain our physical health.
You will first learn to generate tremendous amount of psychic energy
through the body. Then you will use certain massage techniques to open
up the channels into Adhra Chakra. Finally, you will practice laying on of
hands to transfer this energy to another person.

USING TUMMO ENERGY FOR REJUVENATION

The rejuvenation process requires energy and all energy starts from
the solar plexus chakra. Once you create a tremendous amount of psychic
heat in the chakra, you can use it to stimulate the activities of the lymph
system, the circulatory system, and especially the endocrine system. You
will learn techniques to pump more energy into the endocrine system,
creating a hydraulic pressure.
The exercise movements will lubricate every joint, protecting you
against arthritis. It is most important to stimulate the thymus gland, the

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most important part of the immune system. Movement of the arms opens
and closes like the wings of a crane will stimulate this gland.
If you have suffered from cold feet and hands because your
circulatory system is sluggish, or if you feel migrating aches and pains, you
have found the answer to your problem. As you practice these movements
your body will suffuse this energy all the time so you are in a perpetual state
of rejuvenation. The energy comes from the Kunda gland in essence. We
have to learn how to build up this dynamic heat in the Kunda gland first and
then propel it through the body. The movements will automatically start
circulating the Lung (i.e. prana or chi).
If your have an illness or problems with a particular organ, you can
send the energy to heal that part of you. You will be sending the energy
through the palm chakras with a breathing technique. You will be bringing
energy in, transferring it down; laying your hands on any body part that
needs healing work.
The Tibetans have a very sophisticated system of acupressure.
Instead of touching or inserting needles, they just point at the acupressure
points, using a psychic technique. Energy exudes from the body, coming
off the fingertips, off the tip of the tongue, the eyes, the penis, and the
clitoris. These are the main exit points from which energy can be directed.
You will learn to condense the energy as energy spirals through the hands
and to discharge it with the breath. It's not enough just to point and use
your mind. You have to use the breath as a carrier wave and then the
thought follows.
Other forms of Tibetan healing will appear in the Western world within
the next two years. They will go far beyond anything that we have learned
at this point. The Dalai Lhama will visit America in June and other Lhamas
and Rimpoches are coming to transmit this knowledge. It was prophesized
thousands of years ago that the traditions and knowledge of the East (India,
Nepal, and Tibet) would be brought to the west and that the fountainhead
would be here in America. We are fortunate to have awareness of this
transition. Apparently, we have been Buddha's or Lhamas in some
incarnation and that draws us toward this work.
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 SEXUAL ASPECT OF TUMMO YOGA
We will be working with sexual energy in a very dynamic way that's
not known in America. The Taoists work with the Chin Chi or the sexual
essence and the Prana Ojas system of India is very sophisticated, but these
don't compare with the Tibetan systems in refinement of the techniques.
You will learn how to refine this sexual energy so it comes up a thin line in
the Uma channel and then project out.
The sexual path of Tantric Buddhism is totally different from Hindu
Tantra. It is more abstract in nature because you are searching for that
Nirvana state. It's not just having pleasure on the physical plane, though we
begin with pleasure and then transmute it through the divinity within you.

TUMMO ENERGY TO EMPOWER

VISUALIZATIONS
One of the most beautiful aspects of the Tibetan system is the use of
visualization to bring energies into the body. You can learn to create a
vortex of energy in the creative field of the frontal lobes of the brain. When
your visualization is magnified like a giant TV screen with that energy
projecting out into the physical plane, it has a chance to manifest into the
physical world for you. We do concentration techniques, learning how to
focus on the Yantras and Mandalas. Once you learn how to do the abstract
meditations and the yantra meditations then anything can be made to
manifest on the physical plane when you visualize it crystal clear. And that
is the key to it. Once it becomes crystal clear you can project it out into the
cosmos.

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 USING MANTRAS
We are vibrating and resonating with forces around us that have the
same frequency as the cosmos. We can learn to tune into this frequency by
using a mantra that is the right pitch and the right wave of vibration. Many
healing sciences that have appeared in America (Reiki and Seisheim for
example) are using these internal mantras. Healers in America are just
beginning to realize the power of subtle vibrations in the mantra, and how
that power transfers through the body and out the hands.

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 USING TUMM0 HEAT FOR
SELF-EMPOWERMENT
The spiritual order that I belong to believes in self-empowerment. We
aren't bound to any lineage. We're from the Shambailah path, the path of
the Warrior. We take responsibility for our own initiations and processes.
We respect and honor and bow down to the Dalai Lhama, but aren't
involved with any of the orders, such as the red hats or yellow hats.
I'm here to give you the techniques for a self-empowerment initiation.
Then you do it for yourself. You don't have to involve yourself with any
deities or teachers. Lhama Yoga teaches you internal and external strength
that is most needed. It teaches you mental clarity. Once you learn how to
distinguish the chitter or the mindstuff, you just wipe it away with a clear
insight of reality.
You can be your own teacher by questions on a subtle level. In the
stillness of meditation, when you have nothing else in consciousness, the
answers can come forth. When you have a question, meditate only on that
question and then release it to the cosmos. Within 72 hours, the answer will
come.
There's hardly any possibility that you can hurt your body doing these
exercises. The movements you will be doing are natural movements. In
Hatha Yoga, you assume static positions to stimulate one organ at a time.
We want to stimulate all the organs simultaneously so that there is no
danger. Once you single out one aspect of the body to stimulate, you are
draining other parts of the body. You must learn how to stimulate all the
energy so if flows through all the organs simultaneously. That's why in
exercise systems from Tibet and China, they use the moving Asanas
instead of the static Hatha Yoga positions.

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 PERSONAL POWER

We're working with Adhra Chakra, the center of our dealings with the
world. If that chakra is very powerful, you are going to be a powerful
individual. That energy comes from the sexual glands. That's the key to
this system.
Most people are afraid of power. They figure that power corrupts and
absolute power corrupts absolutely. This is a fallacy. Where have you seen
a very weak person succeed in life? You must have the power to
accomplish anything. That power comes from the inner energy systems.
Power is not dangerous when you have clarified consciousness. You can
use it in its right perspective. There have been very powerful men on this
planet who were also evil, but it certainly need not be so.
Most people's power is dormant because of conditioning. "Don't touch
fire because it will burn." People want to accept outside help instead of
going deep within themselves. The fact is self-empowerment is more
empowering than having someone else empower you.
Experimenting with this practice will give you a glimpse of what's
possible then you can develop your full power. Remember that we have
within ourselves the true Buddha nature. We don't need teachers. You are
as capable as the Lhama or the Rimpoche, and once you develop the
internal Tummo you will experience this.
Respect all spiritual lineage, but walk your own way. You make your
own rules. That's Shamballah. That's the Warrior Path. You don't allow
anybody to dictate your life. You are free. That's when Buddha nature
arises.

PSYCHOLOGICAL CHANGES

Doing this practice, we are stirring up the energy. We can expect to

see many psychological changes. If emotions come up just let them
happen. This is purification. Often in the East they work from the emotional
levels to bring out Samskaras and Vasanas, those old habit energies that
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we keep contained within ourselves, all the garbage from our childhood and
past lives.
Once you bring this energy up into clear consciousness you can
decide whether to keep it or throw it away. You can't cling to the past that
will never repeat itself. You can't even project into the future. That's an
expectation that might not even happen. All we have is right now. We can
only live for this moment, in the clarity of this moment, with this vitality
suffusing through the body. Then you walk, as the Buddha said, in the
middle of the road, not leaning too much to the right or to the left. You are
centered. Tummo will give you this type of centering.
The aspect of Tummo that normally is not talked about is the
Bodhisattvas vow - to help other sentient beings to heal before you go into
your final state of exit through the Sunyata State. You can't heal the world.
Let's face that. But you can heal individuals and let our energy start a
domino effect. As you learn this art, train other people in it. So start the
program and you will see that vortex of humanity is going to come to that
beautiful state that all the saints of all religions have taught us - to be at one
with yourself, at one with the Universal God.

PRACTICE SCHEDULE

This yoga doesn't have to be practiced a certain number of times or at

a particular time each day. You can do it whenever you feel the need to
regenerate yourself. After about a week of practice, the energy circuit will
be built in and you can do the practice maybe two or three times a week to
maintain your reservoir. This is a very strenuous yoga and you shouldn't
overload your circuits with too much energy in the beginning. Three times a
week is sufficient. If you are doing other practices, alternate between them.
This is very powerful yoga. If you do too much, it's not unusual to get
dizzy because the energy is flowing through the body very intensely. The
main thing is to build up the Tummo heat in the solar plexus. You can carry
this energy in the reservoir for days at a time without doing any exercises.
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 VASE BREATHING
The basic breathing technique for this system is the Vase Breath.
This is the foundation of most of the exercises. Imagine that there is a vase
or bottle inside your body. It has a long narrow neck going from your
nostrils to your chest. Then it opens out into a very large container. In our
Western culture, we have been taught to hold the stomach in, and as a
result we have become a nation of chest breathers. That's one reason why
we have so much sickness. We are going to learn how to breathe deeply,
pushing the stomach out, to form an internal vase. We fill the vase with air.
We will then chum it to stir up the fire so when we exhale, the energy will
suffuse throughout the body.
This chart shows the steps in breathing. Form the Mudra of the Sun
and Moon and focus the mind. Keep pressure on the sacrum. This is your
lock on the energy. The breathing is very simple once you get into the
rhythm of it. As you breathe, you will actually feel the dynamic heat
building.

(a) Prana comes into your energy field in an upward arch. Inhale slowly
and quietly through your nose, picturing the prana (air) floating down a
thin channel and feel that you are drawing solar energy into the body.
(b) As it reaches your stomach (solar plexus), concentrate on expanding
like a balloon, forcing the diaphragm down and the belly out. When you
are fully extended in front, take a sniff of air and push the air down. This
will expand your sides. Do an anal sphincter lock, to build up pressure
under the energy.

(c) Exhale slightly and rotate your mind to produce a spinning wheel at
Adhra Chakra to churn the energy. Churn the stomach to the right, and
then to the left.

(d) Take a sniff of air and fully exhale, contracting the stomach, forcing out
the air. Try to pull it all the way to the backbone. This is lunar energy
being expelled. Make an audible sound. You are releasing toxins from
the body. The exhalation should be twice as long as the inhalation.

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 GENERAL RULES

Use Vase-Breathing forming a pot-belly with each inhalation.

Inhale through the nose, exhale through the mouth.
Exhale vigorously with the "sh" sound to expel carbon dioxide from the
body.
Do anal sphincter contractions as you inhale, relax contractions as you
exhale.
Eventually, you will do exercises in seven sets of seven repetitions. This
may be too much at first. Do what is comfortable while still providing
results.
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1. LHAMA BREATH

Preparing the body for energy flow.

(a) Tighten all the body muscles, tucking in the buttocks so there is a bit of
pressure on the sacrum. Tighten the anus and the hands.
(b) Inhale with the Vase Breath through the nose as you throw the head
back.
(c) Exhale through the mouth with a "sh" sound as you throw the head
forward.
(d) Repeat rapidly for a total of seven times.
(e) Inhale, hold the breath, and hold the tension.
(f) Take a sniff of air, exhale and drop the head forward. Relax the body
tension.
(g) Repeat the entire sequence until you have done seven breaths seven
times.

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2. DRAWING SOLAR ENERGY

(a) Feet together, tighten the body and inhale using the Vase Breath and
anal sphincter contraction.
(b) Inhale as you tense the body and lift arms to the sides and overhead,
touching backs of hands together. Take three Vase Breaths.
(c) Lower arms to a 45 degree angle. Take 3 Vase Breaths.
(d) Lower arms further to shoulder level. Take 3 Vase Breaths.
(e) Lower arms to sides. Take 3 Vase Breaths.
(f) Again raise arms overhead, backs of hands touching. Holding breath
and contraction, rapidly lower arms 45 degrees to the sides, and back to
overhead three times.
(g) Exhale half of breath while arms go down to horizontal at shoulder level,
(h) Release rest of breath with "sh" sound, drop arms, release contraction,
drop head,
(i) Repeat for a total of 49 times,
(j) Assume the Sun/Moon position, relax and tune into your body energy.
3. HEART CHAKRA PUMP

(a) Inhale with Vase Breath. Make fists and tighten the body as you lift
arms to the front, shoulder-level.
(b) Holding the breath, swing arms horizontally to the sides and back to the
front three times.
(c) Inhaling, throw fists overhead, arching back, squeezing muscles tight.
(d) Exhaling with "sh" sound, drop the arms and relax all tension. Let the
head drop forward. (This sends Kundalini to the diamond center, the
crown chakra).
(e) Repeat a maximum of 49 times. Build-up to that gradually.
(f) Assume the Sun/Moon Mudra and tune into the body energy.

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4. GRAND SENDING BREATH

To circulate energy and give internal massage to stimulate the five basic
organs: spleen, liver, kidney, lungs, and pancreas.

(a) Tense the body (but not the anus) as you inhale and suck the stomach
in (reverse of the Vase Breath).
(b) Exhale through mouth, pumping with the diaphragm to make 49 "sh"
sounds.
(c) Relax

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5. SACRAL PUMP

(a) Inhaling, release tension, bring arms overhead, and arch the back.
(b) Retain the breath with a pot-belly as you bend forward to a 90 degree
angle, arms still overhead, tensing the body.
(c) Throw hands and arms down and back up three times.
(d) Come upright and bring arms overhead, arching the back.
(e) Exhale with "sh" sound as you bend forward, dropping head and arms.
Relax muscles.
(f) Repeat 49 times.
(g) Assume the Sun/Moon Mudra

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27
6. WINDMILL

(a) Tense body, pressing abdomen in as you inhale and contract anus.
(b) Exhale and relax.
(c) Inhale and hold the breath. Make backward circles with arms 7 times.
Keep body tight.
(d) Exhale and relax.

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7. STOMACH ROLLS

(a) Feet wide apart, arms extended to the sides, receiving palm-up, sending
palm down. Tighten the body.
(b) Vase Breathing, inhale. Hold breath and roll the stomach muscles (in,
up, out, down).
(c) Exhale with "sh" and drop head forward.
(d) Repeat 49 times.
7A. ALTERNATIVE METHOD - STANDING

(a) Feet together, tighten the body, pulling in stomach as you inhale deeply,
contract anal sphincter and bend back into arch.
(b) Bend forward 45 degrees as you exhale with "sh" sound. Place hands
on thighs.
(c) Hold body tight as you roll your stomach 26 or 49 times
(in, up, out, down)

7B. ALTERNATIVE METHOD - SITTING

(a) Sitting in easy pose or cross-legged, breathe in, feeling the breath
coming in at the throat, moving to the navel.
(b) Drop head back and return, to the right and return, to the left.
(c) Bend forward and circle with the trunk.
(d) Return to upright and roll the stomach.

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8. SPINAL SACRAL TWIST

(a) Place right hand on hip, fingers pressing on the pelvic bone as pictured.
Place left hand on back, fingers pressing on kidney point.
(b) Exhale while leaning forward.
(c) Inhale as you return to upright.
(d) Hold the breath as you twist to the right, twist to the left, return to center.
(e) Tensing pelvis and backbone, inhale as you bend back into crescent.
(f) Hold breath as you twist to the left, to the right (still in the arch) and
return to upright.
(g) Exhale with "sh" as you drop head and relax,
(h) Repeat 7 times.

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9. INTEGRATION BREATH

(a) Bring arms up to shoulder level in front, fingers clasped.

(b) Inhale, raising arms overhead and arching back.
(c) Exhale, bending forward from the hips, arms straight out in front.
(d) Repeat (b) and (c) two more times.
(e) Slowly lower hands to your sides.
(f) Sun/Moon Mudra. Feel the changes in energy within your body.

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10. MAGNETIZING THE SPINE

(a) Hands to your sides, body taut, breathe in (Vase Breath) through the
nose in many little sniffs.
(b) Exhale by blowing out through lips pursed slightly.
(c) Repeat 3 times.
(d) Drop you head and be aware of the body.

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11. DRAWING IN THE FIVE PRANIC ENERGIES

(a) Feet together, fingers interlaced, bring hands up to shoulder level, palms
down.
(b) Breathe in and out rapidly 7 times.
(c) Take a deep breath and exhale, bringing hands down to waist level.
(d) Repeat (a) through (c) two more times.
(e) Fingers interlaced, raise hands overhead, turning palms up as you
inhale.
(f) Breathe in and out rapidly 7 times.
(g) Breathe in deeply and then exhale forcefully while lowering hands,
(h) Repeat (e) through (g) two more times.

34
12. OPENING THE BELT CHANNEL

(a) Place right hand on hip, fingers pressing on the pelvic bone as pictured.
Place left hand on back, fingers pressing on kidney point.
(b) Inhale, Vase Breath and hold the breath, maintaining pressure on the
points throughout the exercise.
(c) Lean to the left and then come back to center.
(d) Lean to the right and then come back to center.
(e) Relax with Vase Breath
(f) Repeat entire sequence.

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12A. BENDING TRUNK

(a) Feet together, hands on waist with thumbs facing forward, pushing
shoulders forward, inhale using Vase Breath and anal contraction.
(b) Exhale as you bend all the way forward with the "sh" sound.
(c) Inhale as you return to an upright position.
(d) Exhale as you bend to the left.
(e) Inhale as you return to center.
(f) Exhale as you bend to the right.
(g) Inhale as you return to center and bend back into crescent moon arch,
(h) Exhale forward with "sh" sound and relax tension.
(i) Repeat 49 times.

36
13. CHANT: RA-MA

This mantra invokes the solar (RA) and lunar (MA) energies. It creates the
force of prana, allowing you to inhale the essence of the sound vibration.

(a) Chant the mantra RA MA vocally 5 times, using the Vase Breath.
Intone RA on a higher pitch, MA on a lower pitch.
(b) Chant RA MA internally 20 times using the Vase Breath. Use RA while
inhaling, MA while exhaling.

14. UNIVERSAL BREATH

(a) Do the Vase Breath, inhaling to the count of 7, holding one count,
exhaling to the count of 7, holding one count.
(b) Repeat 7 times.

15. STOKING THE FIRE

(a) Sit with hands on knees.

(b) Inhale and exhale rapidly 20
times.
(c) Take a big breath and lock the
anal sphincter muscle. (This
action pulls the stomach up.)
(d) Retaining the breath, rotate
stomach to the left 7 times and to
the right 7 times.
(e) Take a sniff of air, release the
lock and exhale.
***When exhaling you will feel
energy coming up the spine and
touching Bindu (crown chakra). You will feel a cool ball of energy at Bindu
and fire energy at the solar plexus. Repeat 49 times.
37
16. RAPID "RA-MA"

(a) Sniff up while rapidly chanting internally RA RA RA... Abdomen is

expanding.
(b) Exhale chanting MA MA MA... while pulling abdomen in towards
backbone.
(c) Repeat 10" times.
*** You will get in touch with the current that is being created by Tummo
Heat.

17. ROLLING THE FURNACE

(a) Sit with hands on knees. Do the Vase Breathing using the anal lock.
(b) Hold breath and roll rib cage 20 times to the left and 20 times to the
right.
(c) Take a sniff of air, pulling abdomen up.
(d) Release lock and exhale.
*** Now you will feel the current of energy come up the spine to Bindu and
backdown, circulating the Tummo Heat.

38
18.TUMM0 LUNG BREATHING

To balance the polarities of solar and lunar energies, use the No-Mind
Mudra:
(a) Right forefinger (air) touches thumb (ether) to form a circle.
(b) Place left forefinger through the circle, touching palm chakra. Feel the
pulse.

FIRST BREATH - SEXUAL ENERGY BREATH

The first Lung Breath is to teach you how to activate the three
channels (Uma, Ida, and Pingala) and to stimulate sexual energy. The
three channels start at the Third Eye and end at the Kundalini Generator
between the genitals and anus. The right side (Pingala) is positive etheric
energy and the left side (Ida) contains negative etheric energy. The central
channel (Uma) is a hair thin tube that conducts Kundalini. Unlike Hindu
Tantra, the Ida and Pingala channels aren't seen as crisscrossing, but
rather as running straight down through the center front of the body.

(a) Close your eyes. As you breathe in, imagine two golden lights starting
at the Third Eye going down through the Ida and Pingala channels until
they meet at the Kundalini Generator. Hold the breath for a second.

(b) Contract the anal sphincter, exhale and project the golden light up the
Uma channel in four phases - to the Solar Plexus, then to the Heart, the
Throat, and Third Eye Centers.

(c) Repeat no more than 11 times.

39
 SECOND BREATH - COSMIC CIRCLE BREATH:
TURNING THE WHEEL OF THE LAW

The second Lung Breath teaches you how to transmute the sexual energy
from the first breath into Tummo Healing energy.

(a) Close your eyes. Imagine all around you in the air golden particles of
energy.
(b) Inhale these positive etheric particles down to Adhra Chakra (Reservoir
of Tummo Heat).
(c) Exhale blue particles of negative etheric energy out into the air to mix
with the gold to produce fire.
(d) Repeat 9 times.
(e) Inhale the golden particles down to Adhra Chakra, creating a Golden
Ball of Light. With your eyes closed, look down at the base of the spine
in you mind's eye. Contract the anal sphincter slowly as you continue to
inhale, raising your inner focus up the spine until the Golden Ball of
Light is at the top of the head. Hold the breath and anus tight.
Mentally, chant the sound Hum (Hung).
(f) Slowly exhale in four segments as you slowly release the anus. With
each partial exhalation, move the Golden Ball of Light down the front of
the body - first to the Third Eye, then to the Throat, the Heart, and finally
to the Solar Plexus.
(g) Repeat entire breath 11 times. Then rest for a few minutes and
experience the inner glow.

These first two Tummo Lung Breaths will teach you to visualize, to direct the
Lung (prana) with your mind, and prepare you for the Tummo Heat of the
Third and Fourth Breaths.

40
 THIRD BREATH - FANNING THE FIRE

(a) Inhale 1/3 of lung'capacity. When you feel tension, take 1/3 more, and
again 1/3 more.
(b) Push the air down. Hold the breath and lock the anal sphincter.
(c) Now swallow. This shoots prana down, building a cauldron of fire.
(d) Exhale. This charges the prana. Release the lock.
*** Energy will come up to Bindu and back down to the stomach where
Tummo Heat starts to build.

FOURTH BREATH - EXPERIENCING THE ICY/HOT TUMMO

(a) Inhale 1/3 of lung capacity. When you feel tension, take 1/3 more, and
again 1/3 more.
(b) Push the air down and lock the anal sphincter.
(c) Swallow, exhale 1/3 of air, and release lock by 1/3.
(d) Swallow again, exhale 1/3 more of air, and release lock by 1/3 more.
(e) Swallow again, exhale remaining air, release lock entirely.
*** The energy comes up the head, icy/hot heat comes back down to the
Solar Plexus.

SPREADING THE HEAT

(a) Place left hand over navel, right hand

about 6" out from body.
(b) Put consciousness at base center and
transfer that heat to the solar plexus.
(c) Tummo Heat is felt from base center to
Solar Plexus.

41
19. SALUTATION TO RA-MA (Solar and lunar energies)

(a) Sit in the warrior pose, Vajana (sitting on heels, hands on thighs).
(b) Inhale with Vase Breath and do anal contraction, as you raise arms
(extended and taut, palms facing each other) to shoulder level.
(c) Turn palms upward to receive hot solar energy in palm chakras.
(d) Bend back as arms continue to rise.
(e) As they pass the peak and again face down, the palm chakras will
receive the cool earth energy.
(f) When you reach your limit for bending back, turn the palms forward.
(g) Exhale, release the contraction chanting OM AH HUM as you bend
forward until your head touches the earth.
(h) Repeat 3 times.

42
The Balancing Breath:

Sit in a cross-legged position with the spine straight. Blocking your right nostril with your right
thumb, inhale steadily through your left nostril for a count of four sending a current down the spine
to the base chakra. Hold the breath to a count of sixteen. Block off your left nostril with your left
thumb, and exhale steadily through the right to a count of four. Perform the balancing breath four
times, twice inhaling through the left nostril and twice inhaling through the right nostril.

The balancing breath balances the solar/lunar or positive/negative forces of the mind-body. This
breath creates a balance of Yin and Yang by activating the energy channels which run from each
nostril over the head and alongside the spinal column. The balancing breath creates harmony
within and may be practised up to four times daily; upon rising, at noon, at dusk, and just prior to
retiring for the night.

The Breath of Power/Fire:

Begin this breathing exercise by standing straight with your arms by your sides as in mountain
pose. Inhale deeply and completely, filling yourself with the breath to your maximum capacity.
Hold the breath as long as possible, working your way towards a full half-minute goal. Exhale
powerfully through the mouth with your lips pursed. As you exhale, draw your lower abdomen in
tightly, squeezing the breath out. When you have completed the exhalation, inhale lightly, exhale,
and relax for a moment.

The breath of power may be performed up to seven times in a day and supercharges the mind-
body. This breath saturates your entire system with prana, the energy of breath and life itself.
The breath of power develops mental clarity, purifies the blood, and builds strong, powerful lungs.

Brain Breath:

Sit cross-legged with your spine straight, or on a chair or stool – again, make sure your spine is
straight and relaxed. Place your hands on your thighs with the palms up. Lower your head and
relax your shoulders. Inhaling through the nose, swing your head all the way back. The inhalation
and the motion of the head should be short and forceful, but pay attention to your body and do not
swing backward into an uncomfortable position. Exhale forcefully through the teeth as you swing
your head forward, chin to your chest.

Repeat the breath and motions seven times without pausing between breaths. When finished,
take a long, deep breath and relax for a moment. This constitutes one full round of the brain
breath. This breath may be performed a maximum of seven full rounds, or forty nine breaths in
total. The brain breath charges the brain with energy, increases blood flow to the base of the
brain, and increases the flow of cerebrospinal fluid (CSF). This breathing technique is reputed to
stimulate the Medulla which is at the base of the brain and is the center for memory function.
Through brain breathing, memory may be enhanced or partially to fully restored in some cases.

Aura building breath:

Stand perfectly straight with your arms by your sides. Inhale deeply through the nose, raise your
arms straight out to the sides and then up above your head, placing the backs of your hands
together. Your arms should be stretched as high as possible while holding your breath for several
seconds. Exhale a quarter of your breath through pursed lips as you lower your arms to a 120°
angle, exhale another quarter as your arms come to 90°, another quarter through 45°, and the
final quarter of your exhale as your hands reach your sides again. The aura building breath may
be performed a maximum of seven times, but it is recommended to start with three and work your
way towards the goal of seven breaths.

The aura building breath expands and strengthens the aura, which is the energy field which
surrounds and emanates from all of us. This aura acts as a protective and healing ‘bubble’
encompassing your being. As the aura becomes stronger and brighter, it filters out psychic static
and negative vibratory energy. A strong and healthy aura heightens your sensitivity and makes
you keenly aware of subtle changes in your environment.

The Invincible Breath:

Stand up straight with your feet several inches apart. Your arms should be held out straight in
front of you, together and with the hands in fists so your knuckles are facing each other. Take a
full, deep breath through the nose and hold it. Holding the breath, swing your arms straight back
as far as they will go comfortably; then swing them forward again. Repeat this three times. As
you complete the third repetition, exhale with your lips pursed and bring your arms to your sides
and rest for a few breaths.

This completes one full breath, which may be repeated no more than seven times. As with the
aura building breath, start out with three complete breaths and work your way towards the goal of
seven breaths. The invincible breath stimulates the thymus gland, which lies at the center of the
chest. Regular practice of this breath develops the immune system and builds a greater
resistance to disease.

The Breath of Vibration:

Stand straight with your arms at your sides, placing your feet several inches apart. Inhale fully and
deeply with your mouth closed and hold the breath. Retain the breath as you rotate your arms
together out in front of you and then upwards and all the way around three times. The motion
should be relatively forceful and yet relaxed at the same time.

After completing the third swing, return your arms to your side and exhale forcefully through the
mouth. This completes one breath and should be performed a maximum of seven times. It is best
to begin with three breaths as with breaths talked about in part one of the articles found here.

The Sun within the Heart Breath:

To perform the Sun within the Heart Breath, sit in either full lotus or in a cross-legged position with
your spine straight and loose. One of the simplest ways of naturally and powerfully sitting is to
imagine that your are suspended by an invisible silver thread that starts not in the center of the
crown of your head, but begins within the center of Muladhara or what is also known as the root
Chakra.

Visualize this invisible silver thread extending upward through each of your Chakras and then
leaving through your crown Chakra and disappearing upward. Allow yourself to be suspended
naturally in this posture and feel your chakras building energy as they are energized through their
connection to the Divine. Your arms should be extended straight out in front of you with your
hands clenched into fists with knuckles facing each other and thumbs on top. In this position,
exhale fully through the mouth as much as possible.

Inhale slowly and deeply through the nose and pull your fists towards you, visualizing that you are
drawing the sun into the center of your chest. When you have completed the inhalation, your fists
should be tucked close to your armpits. Hold the breath for as long as you can comfortably and
continue to visualize the sun burning brightly in the center of your chest. Holding this position,
exhale fully through the mouth and then return your hands to your knees for a moment. This
completes one full breath and may be performed a maximum of seven times daily. As before,
start with three times and work your way up to seven as you feel comfortable. The Sun within the
Heart Breath purifies the heart Chakra which is the center for love and compassion as well as
acting on the thymus gland to enhance disease immunity.

Initiate’s Breath:

Stand straight with your feet about shoulder’s width apart and your hands on your hips. In this
position, take a long deep breath through your nose and retain the breath. Still retaining the
breath, bend as far to the right as you can comfortably and then bend to the left. Repeat this three
times, come up straight and exhale forcefully through the mouth. This completes one full breath
and may be repeated to a maximum of seven times per day. As with the others, judge yourself
accordingly once you feel comfortable with three complete breaths.

The Initiate’s Breath stimulates lower spinal energy and concentrates the force of the Kundalini
Shakti (also known as the sacred source of empowerment) at the base of the spine. This is one of
the most powerful of all breaths and is very useful for breaking up blockages in the human energy
system.
The Breath of the Immortals:

Stand straight with your feet several inches apart and your hands on your hips. In this position,
take a long deep breath in through the nose and retain the breath while tucking your chin into your
chest and then swinging your head up and back. This is repeated three times while retaining the
breath, insure your back remains straight and you do not become forceful enough to sway your
body. In the breath retention phase of this exercise, only the head moves.

After the third swing of your head, exhale forcefully through pursed lips while bending forward as
far as is comfortable and then swinging your upper body up and back. This should be repeated
three times during the exhale phase. Strive to avoid bending the legs when swinging forward and
be aware of your lower back through both the forward swing and backward arch of the exhale.

Upon completion of the third swing during the exhale phase, return to standing upright, hands still
on your hips, and inhale through the nose. Relax here for a second normal breath before
repeating the Breath of the Immortals to a maximum of seven times. This breath activates all the
Chakras and stimulates the flow of Kundalini Shakti. The Breath of the Immortals supercharges
the entire glandular system and remains one of the best health-building breaths to practice.

Shakti Breath:

Begin this breath by assuming either a full lotus position, Zazen (on the knees sitting back on
heels), or in a chair where you can remain comfortably upright. Your spine should be as straight
as possible but not strained. Place your hands behind your head with your fingers interlocking and
your elbows straight out to the sides. In this position, inhale fully and deeply through the nose and
retain the breath.

Holding the breath, bend forward from the hips as far as is comfortable. Hold this position to a
count of seven. Return to the first position and exhale through the mouth with lips pursed. This
completes one breath. Shakti Breath may be performed a maximum of seven times daily. As with
many of the other breaths, begin with three and advance at your own pace. The Shakti Breath
works directly on raising Kundalini energy up the spine and is very powerful. This particular breath
is an excellent breath to practice prior to meditation.