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