Tsa Lung Basics

Brief Instructions

 The tsa lung  movements  movements work with breath retention, focus, movement, and awareness to clear physical, emotional, and conceptual blockages and obstacles so the practitioner can more easily recognize and rest (abide) in open awareness. 1. Assume a seated, upright posture. 2. Connect with the stillness of your body, the silence of your inner speech, and spaciousness of your mind. This is referred to as the inner refuge. 3. Bring to mind a challenge you face in your life or whatever you are experiencing at this moment. Draw the attention inward; notice any tension in your body, emotions, or any energetic disturbances. Become aware of any thinking. Simply allow or host your experience  without judging or or analyzing. Observe nakedly and directly . 4. Bring clear attention to the particular chakra being worked with. 5. Inhale, re-inhale, and focus breath, prana, and mind at the chakra while performing the appropriate tsa lung  movement.   movement. 6. Release the breath through the chakra at the end of the movement. (Inhalation and exhalation are done through the nose.) 7. Repeat each exercise for a total of 3 or 5 times. At the end of the set, bring clear, open attention to the space within the chakra and rest the mind  in the openness now available at that chakra. (If continuing, bring the focus to the next chakra and repeat steps 2 - 7.) Rotate the head 5 x’s counterclockwise and 5 x’s clockwise. Exhale and guide the prana from the throat chakra up through the central channel and out through the crown chakra. Make a lasso motion with right arm then left arm (5 x’s each side). Rotate the chest sidewise in a circular motion to the right, then to the left (5x’s each side). Exhale and guide the prana out through the heart chakra.  Vase hold: Pull up the perineum and and pelvic platform; press down with the diaphragm. Rotate navel area 5 x’s counterclockwise then 5 x’s clockwise. Exhale and guide the prana out through the navel chakra. Hold the breath pervasively, throughout throughout the whole body. Clap hands and rub them together, then massage your body; pull back on the bow to the right and then to the left (5 x’s each side). Exhale and guide the prana out through the whole body. Cross right leg in front of left. Pull up the perineum and pelvic platform in the basket hold.  Turn to the right right knee and hold hold the knee; rotate 5 x’s counterclockwise. counterclockwise.  Turn to left knee knee and hold the knee, knee, rotate 5 x’s clockwise. clockwise. Come to center and hold both knees; rotate 5 x’s counterclockwise. Exhale and release through the secret chakra, guiding the prana downward. © Tenzin Wangyal