The Ancient Tantra Technique of Surya Namaskaaram

Among the most beneficial Tantra techniques that a teacher can instruct you in is the salutation to the Sun. Do this exercise once or twice when you get up in the morning to help alleviate stiffness and reinvigorate the body.

Multiple repeats of this Tantra technique at night will assist you to relax; insomniacs frequently find that 10 to 15 rounds of it help them to fall asleep. The benefits of this extremely powerful exercise cannot be over-emphasized.

1. To ready yourself for this exercise, stand with your feet slightly apart, palms together and thumbs against your chest.

2. Inhale deeply while slowly raising your hands over your head, and bend back as far as possible, while tightening your buttocks. Stay in this position of the exercise for three seconds.

3. Slowly exhale and bend forward, keeping your knees straight, until your fingers touch the floor outside your feet. Bring your head in toward your knees.

4. Slowly inhale, bend your knees, and if your fingertips aren’t outside your feet on the floor, place them there. Slide your right foot back as far as you can go, with the right knee an inch or so off the floor. Now look up as high as possible, arching your back.

5. Before exhaling again, slide your left foot back until it is beside the right one, and with your weight supported on your palms and toes, straighten both legs so that your body forms a flat plane. Make sure your stomach is pulled in.

6. Slowly exhale, bend both knees to the floor, bend with your hips in the air, lower your chest and forehead to the floor.

7. Now inhale slowly and look up, bending your head back, then raising it, followed by your upper chest, then lower chest. Your lower body from the navel down should be on the floor, and your elbows should be slightly bent. Stay in this position of the Tantra exercise for six seconds.

8. Exhale slowly and raise your hips until your feet and palms are flat on the floor and your arms and legs are straight in an inverted V position.

9. Inhale slowly and bring your right foot forward as in position 4 of this Tantra technique. The foot should be flat on the floor between your fingertips. The left leg should be almost straight behind you, with its knee slightly off the floor. Raise your head, look up, and arch your back.

10. Slowly exhale and bring your left foot forward next to your right one. Straighten your legs and stand, trying to keep your fingertips on the floor, and try to touch your head to your knees as in position 3.

11. Slowly inhale, raise your arms up and stretch back as in position 2. Don’t forget to tighten your buttocks. Hold for three seconds.

12. Slowly exhale, lowering your arms to your sides. Relax. And then repeat again.

This technique must initially be practiced under the supervision of an authentic Tantra teacher for you to derive the desired result. Unsupervised, practicing this Tantra exercise can harm you. These are powerful techniques of self-realization hence life-changing to the core.

Subhojit Dasgupta is a Tantra teacher and offers Tantra lessons to select pupils.

The Ancient Art of Tantra: Preliminary Tantra Postures

By practicing Tantra postures, you are fundamentally inviting powerful forces of self-realization into your life. It is extremely important that you obtain expert guidance from an experienced, authentic Tantra teacher while practicing these ancient Tantra mudras.

Tantra JanuSirsa Mudra:

To begin this Tantra posture, sit up straight with legs extended in front. Bend the right leg at the knee and place the foot so that the heel is in the right groin and the front of the foot touches the left thigh. Turn the foot so that the bottom of the foot is facing upward and press the knee back to form an obtuse angle with the body. This Tantra position will be difficult at first; don’t force it. Put a folded blanket under the knee and also under the hips. Gradually the knee will move further back, keeping the foot correctly positioned.

Then proceed into the full Tantra position as below:

Having positioned the foot and knee correctly, stretch the left leg out, keeping the leg firmly on the mat. Settle the heel firmly and stretch the toes up (the heel should pull gently away from the ankle.) Now inhale and bend forward over the straight leg, catching the foot with both hands if possible. Beginners to Tantra exercises should bend only as far as they can without rounding the back. When this Tantra posture is done correctly and completely, the body will roll forward over the extended leg, absolutely flat from the tail bone to the head. Breathe normally for as long as you can. Inhale, release the handhold, come up smoothly, straighten the bent leg and relax. Repeat this Tantra posture on other side.

You will know that you are doing this Tantra posture/mudra incorrectly if your heel is not positioned against its own thigh. The knee has not been pushed back as far as possible to form an obtuse angle. The back is humped and curved because the pelvis is jammed and unable to lift properly. Instead of a smooth, complete stretching of the spine, the lumbar is over-stretched and the rest of the spine constricted. The left leg is not flat on the floor.

Tantra TriangMukhaipadaPaschimottan Mudra:

This Tantra posture generally follows the previous one. Sit with your legs stretched in front. Bend the right leg so that the right foot is near the right hip. The toes should point back. The right calf presses against the right thigh. The body will tilt in this position, so put a small folded towel under the left buttock to keep the hips level and the forward stretch even and extended. Hold the left foot with your hands, inhale and bend forward, keeping both knees together as you stretch forward over the straight leg.

Many students in my Tantra class find it difficult to even take hold of the foot of the outstretched leg in this Tantra posture. If you do, do not despair. Just hold the knee, shin or ankle and sit, breathing deeply in whichever position represents your best extension. Your back may be tight and spine inflexible, so take your own time to adjust. Release the hold and straighten the bent leg. Repeat this Tantra posture on the other side.

When these ancient Tantra techniques are practiced under expert supervision, they have the potential to channel immense Tantra energy into your life.

Subhojit Dasgupta is a Tantra teacher and offers Tantra lessons to select pupils.

Basic Tantra Techniques: The Art of Tantra Mudras (Or Tantra Positions)

Tantra mudras are positions that are Tantra exercises in themselves. We start with Tantra Shashankasam. Remember to have a qualified Tantra teacher guide you as you initially attempt this powerful Tantra position.

•    To begin this Tantra exercise, sit on your knees with palms on thighs. Close eyes and relax, but keep spine and head straight.

•    Inhale deeply and lift arms above head, keeping them straight and shoulder-width apart. As you breathe out, bend forward from the hips, keeping arms and head in a straight line. In this stage of the Tantra exercise, hands and forehead should eventually rest on the floor in front of your knees. Bend your elbows, so that arms are fully relaxed and hold for five seconds.

•    Then inhale and slowly raise arms and body back to the upright position.

•    Exhale and return your palms to the top of your thighs. Repeat 3-5 times. After doing it for 5-6 times, relax and imagine a ball of golden light before you for 15 minutes.

Once this stage of the Tantra exercise is completed, you should proceed to Tantra Parvatasanam. This Tantra technique will strengthen the nerves and muscles in your arms and legs, and stimulate circulation in the upper spine.

•    Kneel on raised heels and stretch your arms forward so your forehead is on the floor. Breathe deeply and relax for a few seconds. Raise yourself on to your hands and knees, keeping your toes tucked under and your back flat.

•    Inhale and push up onto your toes. Raise your buttocks and lower your head between your arms. Your back and legs should form two sides of a triangle.

•    Exhale, rest your feet on the floor and try to touch the floor with the top of your head. Hold this position of the Tantra exercise for 10 seconds.

Obtaining expert guidance from an experienced, authentic Tantra teacher while practicing these ancient Tantra mudras is extremely important. Remember that by practicing these Tantra positions, you are fundamentally inviting powerful forces of self-realization into your life. When these ancient Tantra techniques are practiced under expert supervision, they have the potential to change your life to the core.

Subhojit Dasgupta is a Tantra teacher and offers Tantra lessons to select pupils.