Tibetan Yoga: Magical Movements of Body, Breath, and Mind

Advance Praise for

TIBETAN YOGA

Alejandro Chaoul offers the gift of his lifelong passion for studying the ancient tradition of Tibetan Yoga so that we may all benefit from these practices. Whether you are looking to heal your heart, body, or mind, this book sets forth a clear path to aid in your journey toward wholeness.

—Sharon Salzberg, author of Lovingkindness and Real Change

An extraordinary teaching of the inner and secret practices of the Bön tradition’s yoga and the power of these practices to awaken and heal.

—Roshi Joan Halifax, Abbot, Upaya Zen Center

I cannot recommend this book highly enough as an authentic, creative, delightful, and powerfully transformative teaching that, if studied and applied sincerely, can change people’s lives for the better!

—Robert Thurman, Buddhologist, author, environmentalist

"Reading Tibetan Yoga is equivalent to receiving the transmission of this ancient art directly from the mouth of a master. Chaoul reveals the secret of freedom through motion: how we too can discover magic and wisdom in a way that is accessible, joyful, and liberating."

—Willa Blythe Baker, author of The Wakeful Body

Lucid and accessible, this treasure provides a rare portal to the hidden oral teachings of Tibetan yoga. A remarkable achievement!

—Acharya Judith Simmer-Brown, PhD, Naropa University, and author of Dakini’s Warm Breath

It’s wonderful when thirty years of study and practice flow into words that bring an ancient and magnificent tradition to life. These practices combine unique sounds, imagery, and movement as pathways toward a more natural and fundamental sense of being. Clear and authentic.

—Anne C. Klein (Rigzin Drolma), professor, department. of religion, Rice University, and founding teacher, Dawn Mountain

Thorough and accessible, this precious book is a gift that opens us up to the unfamiliar yet profound, ancient teachings of Tibetan yoga. Clear instructions along with commentaries by Tibetan wisdom masters illuminate how these magical movements can clear away obstacles and lead to internal transformation at the deepest level.

—Susan Bauer-Wu, president of the Mind & Life Institute, and author of Leaves Falling Gently

"In Tibetan Yoga, Alejandro Chaoul masterfully reveals important, yet lesser known, mind-body practices. Chaoul takes us on a beautiful journey that is personal, historical, and practical. Tibetan Yoga teaches us how to incorporate these ancient practices into everyday life, resulting in profound improvements in the physical, psychological, and spiritual aspects of our lives."

—Lorenzo Cohen, PhD, professor and director, integrative medicine program, MD Anderson Cancer Center

Tibetan Yoga reveals a treasure trove of simple, deep body practices which profoundly expand the tools for most contemporary practitioners of meditation. Chaoul is the perfect guide on the journey of embodying this ancient wisdom—his devotion to scholarly and spiritual depth is complemented by his contemporary scientific grounding and expertise as a teacher. This book awakens not only the subtle body but also our sense of wonder and joy as we learn how to become the kestrel, the donkey, the tigress, the peacock, and more!

—Eve Ekman, PhD, co-creator of the Atlas of Emotions

A wonderfully illuminating book with exceptionally clear instructions, abundant and interwoven contextualization. Alejandro Chaoul offers a splendid gateway into understanding the ‘magical movements’ tradition in its theory and practice.

—David Germano, professor of Tibetan Buddhism

DISCOVER THE HIDDEN TRADITION OF TIBETAN YOGA, A PRACTICE OF MAGICAL MOVEMENT FOR WELLNESS OF BODY, BREATH, AND MIND.

Tibetan Yoga offers clear instructions for performing the ancient yogic techniques of Tibet’s Bön religion. This is Tibetan yoga, or trul khor, a deeply authentic yogic practice that will support your journey to personal cultivation and enlightenment. Drawing on thirty years of training with Bön’s most senior masters as well as advanced academic study, Dr. Alejandro Chaoul offers expert guidance on these practices, framing them according to the needs of contemporary yoga practitioners and meditators. You’ll find out how to live in a more interconnected body-breath-mind experience, with benefits including better focus, stress reduction, the elimination of intrusive thoughts, better sleep, and general well-being.

"Tibetan Yoga offers an accessible and thorough presentation of the Zhang zhung Nyen gyu Trul khor, or Tibetan yoga of the Aural Transmission of Zhang Zhung. I am sure it will shed a lot of light on Tibetan yoga for those interested in the topic and will do much to deepen the experiences of those practicing it."

—from the foreword by Tenzin Wangyal Rinpoche

"Tibetan Yoga reminds us that the real magic of yoga is how anybody and everybody can experience true transformation. The richness of Tibetan Yoga is the integration of inspiring wisdom with accessible practices that help us take care of the whole world by taking care of ourselves. Simply put, Alejandro Chaoul’s teachings on magical movements are a tremendous gift to yogis everywhere."

—Cyndi Lee, founder, OM Yoga and author of Yoga Body, Buddha Mind and May I Be Happy

I dedicate this book to my teacher Yongdzin Tenzin Namdak Rinpoche.

Through him I entered the Bön teachings in 1991, and since then he has been a constant support in my spiritual path.

When I am in difficulties, I hear his words telling me, Don’t forget we are in samsara, and as I visualize him with his wonderful smile, those difficulties and obstacles seem to dissolve like a snowflake in the ocean.

And when that is not enough, I practice these magical movements.

Table of Contents

Foreword by Tenzin Wangyal Rinpoche

Preface: A City Yogi

Acknowledgments

1. An Introduction to Magical Movement

A Hidden Tradition

Why Practice Tibetan Yoga?

How the Magic Works

The Body-Breath-Mind Triad

Clearing Away Obstacles

Abiding in the Natural State of Mind

Making Magic Together

Moving Forward

2. How the Magic Works

Preparing for Magic: Channels, Winds, and Magical Movement

Foundational Magical Movements

Purification of the Head

About Breathing, Shaking, and Concluding with Ha and Phat

Purification of the Legs

Purification of the Arms

Purification of the Upper Torso

Purification of the Lower Body

Benefits of the Foundational Magical Movements

Root Magical Movements

Striking the Athlete’s Hammer to Overcome Anger

The Skylight of Primordial Wisdom to Overcome Delusion

Rolling the Four Limbs like Wheels to Overcome Pride

Loosening the Corner of the Braided Knot to Overcome Attachment

Waving the Silk Tassel Upward to Overcome Jealousy

The Stance of a Tigress’s Leap to Overcome Drowsiness and Agitation

Benefits of the Principal Root Magical Movements

The Benefit of Striking the Athlete’s Hammer to Overcome Anger

The Benefit of the Skylight of Primordial Wisdom to Overcome Delusion

The Benefit of Rolling the Four Limbs Like Wheels to Overcome Pride

The Benefit of Loosening the Corner of the Braided Knot to Overcome Attachment

The Benefit of Waving the Silk Tassel Upward to Overcome Jealousy

The Benefit of the Stance of a Tigress’s Leap to Overcome Drowsiness and Agitation

Root Magical Movement Set That Clears Away Obstacles

Duck Drinking Water

Wild Yak Butting Sideways

Female Donkey Lying Down to Sleep

Kestrel Hovering in the Wind

Rolling Up the Limits of the Four Continents

Extending the Limits of the Four Continents

Benefits of the Root Magical Movement Set that Clears Away Obstacles

Branch Magical Movement Cycle

Natural Descent of the Four Elements

Peacock Drinking Water

Collecting the Four Stalks

Rolling the Four Upper and Lower Limbs

Striking the Four Braided Knots

Benefits of the Branch Magical Movement Cycle

Branch Magical Movement Set That Clears Away Obstacles

Great Garuda Flapping Its Wings

Peacock Shaking Off Water

Collecting the Four Limbs and Clearing Away Limitations

Antelope Galloping Sideways

Deer Shaking Sideways

Benefits of the Branch Magical Movement Set That Clears Away Obstacles

Distinctive Magical Movement Set That Clears Away Specific Obstacles

Rotating and Nodding the Head

Swinging the Binding Chains of the Torso

Grasping like the Raven’s Claws

Vajra Self-Rotation of the Stomach

Camel’s Fighting Stance

Benefits of the Distinctive Magical Movement Set That Clears Away Specific Obstacles

Distinctive Magical Movement Set That Clears Away Common Obstacles

Shaking the Depths of the Ocean

Loosening the Nine Braided Knots

Disciplining and Loosening the Channels

Benefits of the First Three Movements of the Distinctive Magical Movement Set That Clears Away Common Obstacles

Chinese Woman Weaving Silk, Part One

Chinese Woman Weaving Silk, Part Two

Chinese Woman Weaving Silk, Part Three

Benefits of Chinese Woman Weaving Silk

Bouncing Jewel

Benefits of Bouncing Jewel

3. Making Magic Together

Historical Context: The Bön Religion

Defining Magical Movement

The Body-Breath-Mind Triad

Importance of Orality

The Practice and Practical Applications of Magical Movement

Shardza Tashi Gyaltsen and Magical Movement

Magical Movement Curricula and Practice

4. Moving Forward

Magical Movement Reaches the West

Ligmincha Trulkhor Training Course

From Dharma to Medicine: Complementary and Integrative Medicine (CIM) Applications with Cancer Patients

The First Study

Results

Subsequent Studies

Looking to the Future

Appendix 1: Shardza’s Commentary

Appendix 2: Shardza’s Channels-and-Winds Prayer

Bibliography

About the Author

Foreword

ALEJANDRO ( A LE ) C HAOUL has been my student for almost thirty years. Not only have I come to know him well as a friend, but I also admire his enduring engagement in Bön study and practice, both personally and academically. From the start Ale has played an important role in the activities of Ligmincha International, including organizing some of our retreats, creating support materials for practice and study, teaching, directing research initiatives and conferences, and otherwise offering his dedicated assistance. He is a graduate of Ligmincha International’s seven-year study program, was in the first group of The 3 Doors trainees, and now serves as a senior teacher for Ligmincha International and The 3 Doors.

Ale’s passion for the Tibetan yogas of Tsalung Trulkhor was sparked during a visit to Triten Norbutse Monastery in Nepal, where he studied under the supervision of my beloved teacher Yongdzin Tenzin Namdak and Khenpo Nyima Wangyal. After his return to the United States in 1994, I worked closely with him in going over the Zhang zhung Nyengyu Trulkhor texts and practices, including Shardza Rinpoche’s commentary, to support him in teaching Tibetan yoga and eventually creating a training program for students in the United States, Latin America, and Europe. I share Ale’s deep interest in the healing potential of these yogas and I was very happy to support him in bringing these ancient practices into hospitals and other healthcare environments in the form of research studies and clinical applications, as well as in creating conferences and forums of dialogue between scientific and spiritual leaders.

Over the past three decades Alejandro Chaoul has gained an intimate knowledge of Tibetan yoga through his consistent practice: training under many Bön lamas at Triten Norbutse and at Menri Monastery, India, and making Tibetan yoga the topic of his PhD dissertation. His book Tibetan Yoga: Magical Movements of Body, Breath and Mind is the fruit of this knowledge. It offers an accessible and thorough presentation of the Zhang zhung Nyengyu Trulkhor, or Tibetan Yoga of the Zhang Zhung Aural Transmission. I am sure it will shed a lot of light on Tibetan yoga for those interested in the topic and will do much to deepen the experiences of those practicing it.

Geshe Tenzin Wangyal Rinpoche

Preface: A City Yogi

IWAS BORN in Argentina, a very Catholic country, into a Jewish family that sent me to a Presbyterian school so I would learn English. These were great opportunities to absorb different spiritual traditions, but none resonated with me for very long. It was college that opened my eyes, my mind, and my heart. I took courses in Indian philosophy, Asian religions, and became friends with students of many countries, being drawn particularly to those from India. Outside of school, there were opportunities for free classes, and I took advantage of them. I learned photography, yoga, Zen meditation, and vegetarian cooking with the Hare Krishna. When I graduated, I got my backpack and headed to India. In my nine months of gestation there, many things flourished, and many waned. I initially went to