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FIVE TANTRA YOGA PRACTICES

1. PEACE POSE WITH PRANAYAM, CONSCIOUS BREATHING

Begin in a cross-legged seated position, Sukhasana, or peace pose. Gaze down; if knees are higher than hip creases, sit on a yoga block or rolled up yoga mat to elevate the spine.

For solo practice, place hands in Gyan Mudra (also referred to as Jnana Mudra in some practices) with the tip of the index finger touching the tip of the thumb, extending out the other three fingers with the palms facing up and resting on knees or thighs. Gyan Mudra, a yogic shape for the hands, is considered the prime mudra with many health and grounding benefits.

If practicing with a partner, sit back to back in peace pose, Sukhasana. You’ll want to align your spines: start by scooting your seats as close to one another as possible. Option to use Prithvi Mudra, tips of the ring fingers touching the tips of the thumbs, remaining three fingers outstretched but relaxed. This mudra creates a circuitry igniting the heart meridian, or line of energy that extends from the ring fingers, extends up through the arms and confluences at heart center in both the front and backside of the chest.

Take 5 full breaths, focusing on smoothing out the length of the inhale to match the same length on the exhale.

2. SUN SALUTATIONS, SURYA NAMASKAR

Start in Mountain Pose, Tadasana/Urdhva Hastasana, standing at the top of your yoga mat. As an individual practice, you may like to practice facing a full-length mirror. In a partner practice, you could either practice facing one another or side by side. Bring palms to meet at heart center in Anjali Mudra, prayer, or place one hand on your heart, and one on your partner’s heart. Take 5 deep breaths.

Extend arms overhead, Mountain Pose, then bow forward, keeping your heart open and gaze forward, and release your head into a forward fold, Uttanasana. Bring hands to shins or thighs and lengthen through your spine for a halfway lift, Ardha Uttanasana. Repeat 3 times.

3. MODIFIED SIDE PLANK/ PARTNER MODIFIED SIDE PLANK POSE

Start in Table Pose, wrists aligned under shoulders, hands spread wide, and hips stacked over knees. For Partner Modified Plank pose, you can lightly touch the crown of the head with one another while in Table. Then extend your right shins behind you, toes curled under as you root right hand into the mat and open your chests towards one another.

For an individual practice, bring your left hand to rest over your heart as you stack your left shoulder over right so your heart is wide open. Your hips are also stacked creating a beautiful opening for what is considered our more vulnerable energetic centers: hips and hearts. In Partner practice, connect left palms overhead. Enjoy 5 breaths. Return to Table and then switch sides.

4. PARTNER PEACE POSE, ENTWINED SUKHASANA

Come into a loose, cross-legged position (typically the larger person in Sukhasana first). Your partner then sits on your thighs and crosses their ankles behind your back. Touch your third eye centers (space between the eyebrows) as you both lengthen through your spines. You may choose to close your eyes or gaze lightly into each other’s eyes as you inhale and exhale through the nose. Take 5 breaths, allowing a natural synchronicity of breath, with your palms resting on the backside of your partner’s heart. Surrender to the intimate experience of both your and your partner’s heartbeat.

5. CHILD’S POSE, BALASANA, PARTNER CHILD’S POSE

Bring your knees wide to the edges of your mat, fold forward resting your forehead on the mat, arms extended overhead but resting on the mat. (If knees are sensitive, you can place the folded edges of a blanket behind your knees before folding forward or rest your seat and perhaps forehead on yoga blocks.) If shoulders allow, bring your palms to touch in prayer, symbolic of union with all aspects of yourself.

For Partner Child’s Pose, assume the same shape described above, with heads, pointed towards one another. With arms outstretched, you can place your left palm down, and your palm up to connect with your partner’s palms. It’s said that our hands are an extension of our hearts. Envision you inhale emerging from your left palm, breathing in the essence of your partner, and exhaling through your right palm, sharing your essence with your partner.

For a more advanced practice, presuming both partners have healthy knees and spines, you may like to have one partner (typically the larger partner) stay in Child’s Pose, and the other, sit facing the opposite direction, on the low back of the partner in Child’s Pose. Slowly, keeping weight on your feet, begin to lower down, using the support of hands on the mat alongside the bottom partner’s hips. Eventually, lower your spine to align with the partner in Child’s Pose, and relax arms alongside, or extend your arms overhead, sliding palms underneath your partner’s palms.

Stay in close communication with your partner in Child’s Pose to ensure that each of the actions feels safe and available in their body.

Article From Gai.com


Location: Rishikesh, Uttarakhand, India

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