The practice of Yantra Yoga begins with a breathing exercise called the Nine Purification Breathings. This is an extremely effective method for exhaling stale air. Its purpose is to purify the function of our prana life force and coordinate and expand the capacity of our breathing in a correct, relaxed way.

The preliminary practice of the five Tsigjong movements helps to loosen the various joints, tendons, and nerves of the body. This sequence of movements is a warm-up routine that is part of the original practice of Yantra Yoga.

First Tsigjong – Tightening

In the First Tsigjong, Tightening, we contract and relax all five sense organs as well as all the muscles, tendons, and nerves of the body.

Health Benefits:

• Revitalizes and invigorates the entire organism
• Reinforces the condition of the five elements
• Improves eyesight and the functioning of the other sense organs
• Invigorates the functioning of the pervasive prana, which presides over the movement of the limbs

Second Tsigjong – Shaking

The Second Tsigjong has three phases: first, we shake only the hands, then the feet, then hands and feet together.

Health Benefits:

• Alleviates ailments of all the major and minor ligaments and joints
• Improves the condition of the joints and ligaments

Third Tsigjong – Pulling

The Third Tsigjong, Pulling, has two phases. In the first phase, we focus mostly on loosening the joints of one leg, then the other, with women and men starting on opposite sides. The second phase is done in the same way by both genders, but takes some practice because it involves balancing on the buttocks.

Health Benefits:

• Relieves ailments of the lumbar region
• Improves the condition of the major and minor joints
• Alleviates disorders of the kidneys
• Counteracts problems related to the functioning of the downward-clearing prana, which presides over the excretion of feces and the discharge of urine, semen, and menstrual blood
• Tones all functions of the lower body, including reproductive functions

Fourth Tsigjong – Bending

The Fourth Tsigjong, Bending, involves twisting and bending the spine and stretching the sides.

Health Benefits:

• Relieves and prevents problems of the thoracic and lumbar regions
• Alleviates and prevents ailments related to the spine and spinal cord
• Benefits the kidneys • Strengthens the tendons of the legs
• Reinforces the functioning of the fire-accompanying prana, which presides over the digestive system

Fifth Tsigjong – Rotating

The Fifth Tsigjong, Rotating, has the unique quality of challenging us to simultaneously engage in both sensory and motor aspects of our awareness as we perform multiple activities at once.

Health Benefits:

• Relieves sensory-motor dysfunctions of the limbs and the head
• Alleviates stiffness of the limbs
• Improves the condition of the major and minor joints
• Counteracts problems related to the pervasive prana
• Improves the capacity of harmonious coordination of movements
• Strengthens and improves the eyesight

The purpose of the eight Lungsangs is to harmonize and strengthen our energies through dynamic and effective exercises that act on the physical level through body movements and on the subtle level through coordination of the breath. Aside from toning and training the body, these movements have the very specific goal of training and developing four different ways of inhaling and exhaling and, especially, four different ways of holding the breath.

First Lungsang – Inhaling Slowly

The First Lungsang trains and develops the experience of long, complete inhalation and open hold.

Health Benefits:

• Enhances the intellectual faculties
• Develops lucidity
• Improves the physical condition in general
• Relieves ailments related to the five solid organs (heart, lungs, liver, spleen, and kidneys), for instance as a result of having become weakened

Second Lungsang – Open Hold

The Second Lungsang consists of three phases, first on one side, then on the other, and finally on both sides at the same time. The air is first held open, and then directed downward while still holding.

Health Benefits:

• Relieves ailments of the thoracic region
• Eases problems with the arms and shoulders
• Alleviates neurological disorders
• Improves the functioning of the small and large joints of the limbs

Third Lungsang – Directing

The Third Lungsang focuses on directed hold. This Lungsang gives you a much deeper experience of directed hold than the subtle directed hold that occurs in the previous movement.

Health Benefits:

• Relieves conditions caused by the weakening or malfunction of the five solid organs (heart, lungs, liver, spleen, and kidneys) and six hollow organs (stomach, small intestine, large intestine, gall bladder, urinary bladder, and seminal vesicles or ovaries)
• Alleviates problems related to the lumbar region and waist area as well as the spine and spinal cord
• Eases pain in the rib cage
• Counteracts problems caused by the fire-accompanying prana, such as poor digestion

Fourth Lungsang – Exhaling Quickly

The Fourth Lungsang is for training and experiencing quick exhalation.

Health Benefits:

• Invigorates the five solid and six hollow organs
• Alleviates problems caused by malfunctioning of the five solid and six hollow organs
• Relieves ailments of the tendons, ligaments, and major and minor joints
• Harmonizes wind energy imbalances manifesting in the areas governed by the pervasive and the downward-clearing pranas

Fifth Lungsang – Inhaling Quickly

The Fifth Lungsang is for training in inhaling quickly and directly. It also introduces us to the experience of closed hold, the main focus of the sixth Lungsang.

Health Benefits:

• Strengthens the spine and spinal cord
• Invigorates the lungs and heart
• Improves the condition of the major and minor joints
• Alleviates problems related to the ascending prana, which presides over the faculties of speech and breathing, as well as the pervasive prana

Sixth Lungsang – Holding Closed

The Sixth Lungsang is for training and experiencing closed hold.

Health Benefits:

• Relieves nerve damage affecting and impairing the five sense organs as well as related ailments of the brain
• Alleviates and prevents conditions related to the ascending prana and the life-sustaining prana, including anxiety, agitation, and depression
• Sharpens the intellect and memory

Seventh Lungsang – Contracting

The Seventh Lungsang is for training and developing contracted hold.

Health Benefits:

• Alleviates ailments of the spine and spinal cord
• Relieves disorders of the six hollow organs
• Counteracts problems related to the fire-accompanying prana, such as poor digestion
• Benefits digestion in general

Eighth Lungsang – Exhaling Slowly

The Eighth Lungsang focuses on the experience of a slow and smooth full exhalation.

Health Benefits:

• Balances and harmonizes the functions of the five elements
• Strengthens the solid and hollow organs
• Alleviates problems related to malfunctioning of the solid and hollow organs
• Relieves disorders related to the fire-accompanying and downward- clearing pranas
• Aids the processes of digestion and elimination