Tibetaanse Yoga


Tibetan Yoga, also known as tum-mo or inner heat yoga, is an ancient and powerful form of meditation that originated in Tibetan Buddhism. This powerful yet gentle practice is a means of cultivating balance and deeper self-awareness. It is said to be the yoga of awakening consciousness, which combines physical movement, breathwork and mantra repetition with visualization to help practitioners open up their upper chakras.

Unlike other forms of yoga, Tibetan Yoga focuses primarily on the mental and spiritual aspects of the practice. Through tantric practices, practitioners learn techniques to awaken their kundalini energy and move it up through the seven chakras, ultimately leading to higher states of awareness. As part of this process, mantras are used to activate certain energies and focus mental concentration. In addition to these mantras many practitioners also perform physical exercises such as Vipassana (breathing), stretching and gentle twisting postures meant specifically for calming the mind. The goal is usually to move away from attachment towards a state of non-attachment”allowing for more clarity in thoughts and actions. Additionally, practitioners will cultivate a deep sense of compassion in each session. By utilizing primordial sound vibrations they can access insight into the nature of reality while restoring balance between body and mind. Tibetan yoga also employs guided visualization techniques which aid practitioners in connecting with their intuitive wisdom enabling them to work through any emotions that may arise during a session so they can gain an insight into why they might find themselves feeling in such a way at any given moment

Origin and History of Tibetan Yoga

Tibetan Yoga has its origins from the many ancient Buddhist practices of the Himalayas. The spiritual tradition of Buddhism expanded its influence into Tibet sometime in the 8th century, but it’s likely that yoga-type meditation was being practiced since even earlier times. A text ascribed to Padmasambhava, the Indian sage who introduced Buddhism to Tibet in 747 CE, indicates that yogic meditation practices were in use before he arrived.

Yoga is an important part of Tibetan Buddhist teachings, which emphasize the use of yogic techniques to reach a deeper level of spiritual awareness and enlightenment. Throughout its long history, Tibetan yoga has been used as a form of healing, personal transformation and spiritual growth. These teachings are preserved in various texts collectively known as the Nalanda Tradition. The most renowned example is probably the Bardo Thödol or ‘Great Liberation Through Hearing’ which describes how humans can gain enlightenment through death and rebirth experiences. This book has become popular worldwide and has inspired modern forms of meditation and yoga practice such as Kundalini Yoga, Tibetan Dream Yoga and Tantra yoga. Its practical application can be seen in various Tibetan monasteries where lamas use traditional yogic techniques for training disciples in contemplation and meditation rituals. Other practices like breathing exercises, mantra chanting, visualization and pranayama (energy control) have been integral part of a holistic approach to health developed by monks over centuries. For example, medical texts from ancient India have adopted numerous postures from this wealth of knowledge while adapting them to provide relief from different physical illnesses. Still today many schools offer courses on traditional topics like “The Essentials of Meditation” or “The Path of Compassionate Generosity” ” all rooted in the rich tradition and history of Tibetan yoga.

Core Practices of Tibetan Yoga

Tibetan Yoga is an ancient form of yoga that originated in Tibet and incorporates a variety of spiritual and physical practices. These practices are based on the famed Tibetan spiritual principles of lojong, or “thought-transformation”, as well as mahamudra, the “great seal”. This type of yoga involves all aspects of yoga: pranayama (meditation breathing techniques), asanas (body postures that maintain a balance between movement and stillness), and meditation.

Pranyama is an essential part of Tibetan Yoga which focuses on regulating the breath to achieve greater physical health, mental clarity, and emotional balance. The breath produces prana (life force) which energizes the body and helps maintain the mind-body connection for perfect harmony–in essence connecting oneself with all things in life. Pranayama consists of different types of breaths such as alternate nostril and kapalbhati (skull washing) breathing.

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Asanas are another integral part of Tibetan Yoga. Many Asanas have been used to cultivate awareness in both the body and mind to restore flexibility, strength, energy balance, equilibrium, and increase concentration while promoting personal growth. The Buddhist Yogi Milarepa developed eighteen foundational practices called the Eighteen Ginlap Movements which includes various twists, turns and spinal movements unique to Tibetan Yoga practice.

Meditation is also practiced extensively in Tibetan Buddhism with its focus being non-attachment to any emotions or thoughts that arise during practice while maintaining focus on one’s inner wisdom; being fully present in each moment without clinging to one thought like a mantra or sound-vibration has been said to promote insight into one’s inner self for deeper understanding which can lead to transformational experiences.. Due to its spiritual aspect it sheds light on internal awareness featuring visualization events meant for deep healing focusing on how we interact with ourselves publicly versus within our own minds; allowing us access freely into discovering hidden goodness we never realized was there before through clearing away our blocks & darkness within us rising abovre such duality – reaching clarity & peace from within available for everyone if diligently practiced .

Benefits of Tibetan Yoga

Tibetan yoga is an ancient practice that has been passed down over centuries, incorporating physical postures, breathing techniques and meditation. It is believed to be able to optimize overall wellbeing and promote spiritual development. Physically, Tibetan yoga can help to improve posture, increase flexibility, and strengthen the body’s core muscles. Its meditative nature also allows for powerful relaxation, removing tension from the body and calming the mind. Mentally it can reduce stress levels, helping practitioners to experience greater mental clarity and focus on positive thoughts. On an emotional level it can bring a sense of enjoyment and inner peace through the blending of movement with mindful awareness. Additionally it may provide relief from physical ailments such as headaches, pain or fatigue. Practicing Tibetan yoga regularly can help to cultivate balanced energy throughout the body while providing a complete mind-body workout.

Commonly Used Equipment and Clothing

Tibetan yoga involves the practice of inner and outer body postures and movements to achieve physical, mental and spiritual harmony. Optimal performance is gained by wearing comfortable clothing that allows for free movement. Generally, loose-fitting tops are preferred and form-fitted bottoms such as yoga pants or leggings allow for movements like deep knee bends which are often required in Tibetan yoga practice. Additional equipment may further enhance the experience including extra long cushions, blankets, folding mats and props such as straps or blocks to create comfortable posture enhancers. Traditional Tibetan zabuton floor cushions are perfect for sitting in crossed leg positions while providing greater flexibility of movement than a rigid chair and relieving stress on the joints, hips and spine by added cushioning. Blankets can be used over squeaky hardwood floors, to sit on for additional warmth or comfort or folded into multiple layers for higher lifts and back support in some postures. Sturdy mats help protect limbs from slipping or sliding on overly slick surfaces while providing anti-fatigue cushioning during static poses.

Guidance for New Practitioners of Tibetan Yoga

Tibetan Yoga, also known as Trul Khor, is an ancient Tibetan practice based on meditation, breath, and physical movement. It often combines sacred visualizations with body movements. Those who practice this type of yoga may experience many benefits, including stress relief and increased clarity of mind.

Before attempting to practice Tibetan Yoga, it is important to have basic knowledge and understanding of its principles. If you are new to the practice, it is recommended that you start by attending introductory classes or workshops in order to become familiarized with it. A qualified instructor can provide guidance and support during your journey into discovering the potential benefits of this type of yoga.

In addition to attending courses related to Tibetan Yoga, there are a variety of online resources available for deeper study. These resources provide important instruction on topics such as proper alignment for different poses and intricate details related to breathing technique and other aspects of the practice. Video tutorials are also helpful in developing a better understanding of how certain poses should be performed properly.

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Lastly, some mindful meditation between sessions can help prepare the practitioner for more advanced poses while enabling them to truly connect with their inner self through various visualizations and mental practices. Setting context around each session”with music, incense or candles”can support practitioners in creating a tranquil environment connected with their higherself as they engage further into their Tibetan Yoga journey. With devotion, faith and conscious effort put iteratively over days and weeks towards proper execution with guidance from knowledgeable instructors, you can soon start experiencing the many good effects from practicing Tibetan Yoga!

Recommended Resources for Further Study


• The Tibetan Book of Living and Dying by Sogyal Rinpoche
• Training in Compassion: Zen Teachings on the Practice of Lojong by Traleg Kyabgon
• Buddhism for Beginners by Thubten Chodron
• Mirror of Mindfulness: The Cycle of the Four Bardos by Tsele Natsok Rangdrol

• “The Different Types of Tibetan Yoga” from the International Institute for Tantric Studies
• “The Benefits of Tibetan Buddhist Meditation Practices” from Vast Universe
• “Tibetan Yoga Basics” from Yogapedia
• “Benefits of Tibetan Chakras and Energy Centers” from Illuminated Life

· “Philip Glass and Tenzin Choegyal’s Seven-Week Ritual Journey With Music Through Tibet” (TEDx Talks)
· “What Is Tibetan Yoga?” (Kripalu)
· “Hatha Yoga & Mantra Mudra Pranayama with Sarahjoy Marsh” (Yoga Journal YouTube)

Instructional Sessions/Seminars:
• Introduction to Tibetan Yogic Practices and Philosophy at Sivananda Ashram Yoga Ranch, New York
• Sacred Sutras & Sacred Texts Seminar, with Dzogchen Khenpo Tsultrim Lodro at Lotus Gardens, Virginia • Vajrayana Intensive Retreat with Lama Samten at Red Rocks Retreat Center, Colorado


Tibetan yoga is an ancient practice that dates back thousands of years ago, originating as a spiritual path. Its main objective is to facilitate the unification of mind and matter, which can result in a heightened sense of awareness and understanding. This spiritual awakening typically results in peace, balance and harmony with oneself, others, and the environment. On its journey to modern times, Tibetan yoga has become increasingly popular amongst health-conscious communities due to its holistic approach that incorporates breathing exercises, physical postures (asana) and meditation practices.

As more people delve into the application of Tibetan yoga within their everyday lives, its popularity continues to grow. Many modern day practitioners have reported improvements within overall wellbeing including mental clarity, emotional balance and physical health benefits”such as increased energy levels and improved body alignment. Consequently yoga studios have opened up around the world offering classes that are driven by both eastern philosophy and western practice. Additionally technologies such as virtual reality tools have allowed people living non traditional lifestyles to access the content if unable to experience it physically outside their own homes or communities.

The future outlook for Tibetan Yoga appears very positive as it continues to be embraced by ever greater numbers worldwide who flock there seeking newness Not only does its holistic approach seek betterment for one’s physical body but also encourages spiritual growth through self exploration and unconditional love from within. Moreover studies conducted demonstrate how regular practising of Tibetan Yoga can help reduce stress along with aiding in relief from overpowering negative emotions like anger depression or feeling overwhelmed by life’s struggles .This further explains why so many are becoming drawn towards this age old practice plus raises hopes for those looking for alternatives ways to heal psychologically without having to resort to medications or drugs . Therefore it can be said that Tibetan Yoga will continue giving real hope & creating meaningful change amongst modern society going forward if used holistically in pursuit of creating a more healthier , calm & peaceful existence both externally & internally .

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