1.- The initial awareness before any of the exercises
It is very important to perform these warm-up exercises to prepare yourself before your practice routine, especially before performing the yoga asanas, which are necessary for your Tantra training Warming up will protect you from any unexpected problems in the course of your practice: accidents, injuries, etc.
First, let your consciousness take over. Change your altered consciousness to a calm state of mind, eliminating all unnecessary, secondary thoughts during the training period. Replace them with an intense aspiration, a positive state of mind, seeking the connection with your higher self.
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2.- Preparatory exercises
2.1.- Warm-up
Remember that warm-up exercises to prepare before the routine are essential to avoid injuries.
2.2.- Exercise 1: Vishhudda
Turn your head very slowly, in a wide way, first clockwise (if you are right-handed), with your eyes closed, and your attention focused on the throat Chakra area. We stop, breathe, and perform the exercise counterclockwise.
Then note the state of activation of this center of force, and of your two activated polar aspects, left and right.
2.3.- Exercise 2: Sahasrara
Do 5 quick double head moves: 2 left turns, 2 right turns, 2 half left push ups, 2 half right push ups, and finally 2 back moves. Keep your attention focused on the movement and the area of the neck
At the end, attend to the fine vibrations in the area of the neck, which awaken the latent potential of the mind; and the vibrations in the crown area, where the Sahasrara Chakra awakens.
2.4.- Exercise 3: Ajna
Move your head laterally (sideways), as widely as possible, keeping your attention focused on the center or between the eyebrows. Next, notice the fine vibrations in this area, awakening the center of mental power (Ajna Chakra): you will notice the increased power of perception, as well as the free circulation of energies through the neck; the unity between the mind and the rest of the being.
2.5.- Ejercicio 4: Svadhishthanay Manipura
Flexes the spine laterally, moving one shoulder up and the other down; keeping the head and pelvis steady, focusing attention on movement. Observe at the end the vibration points along the spine, the deep internal massage, and the healing of possible sore areas of. Do this move to both sides. Finally, notice the energetic transit up your spine, flowing from your second to your third Chakra. These warm-upexercises to prepare you before the routine will prevent you from suffering in the practice of asanas.
2.6.- Exercise 5: Muladhara
With the feet apart, at an angle and with the hands resting firmly on the thighs, as close as possible to the pelvis. The arms perfectly stretched making pressure. Inhale through the nose. Leaning the trunk forward, exhale through the mouth. Upon recovering the posture, inhale through the nose again and remain like that, holding the breath, concentrating on the current of cosmic energy that runs through the spinal column from and to the root Chakra, Muladhara. It is advisable to perform at the same time Mulabhanda and Uddiyanabhanda. Finally exhale through your mouth and relax. Repeat. Observe the “elasticity” of the spine that exercise offers you, the “expansion” of the rib cage and the revitalization of the whole body.
2.7.- Exercise 6: Anahata
Massage the point below the sternum with the thumbs of each hand, in turn, as deep as possible; clockwise with the right thumb and counterclockwise with the left. Concentrate on the point of massage, and then observe the relaxation, energization and purification in the abdominal area, and the expulsion of “toxic” energies at the Anahata Chakra level.
3.- Relaxation after practice
3.1.- What to do after the practice routine
The warm-up exercises and your Asana practice routine (we recommend a minimum of 3 well-executed asanas), prepare us for the most important part of the process, relaxation or Shavasana, at the end of your Yoga and Tantra training session. It is essential to lodge the subtle energies that we have awakened with the practice, in addition to accessing the state of “Shava“: this is how Shiva‘s corpse is called.
3.2.- Relaxation step by step towards the “Shava” state
Lie on your back, arms and legs slightly apart, palms facing up.
Allow your body to become soft and heavy; relaxes all muscle groups, focusing on a feeling of leaving the physical body, and then beginning with a gradual relaxation, step by step, of each body part, from head to toe, in the following order: left leg, right leg, left arm, right arm, buttocks, pelvis and perineum, belly, back, chest and shoulders, neck and nape, face (chin, lips, tongue, jaw , cheeks, eyelids, eyeballs, eyebrows, forehead).
Note the state of mental freedom, floating, loss of body contours, expansion of consciousness, harmony with the macrocosm.
Conclude with a grateful thought towards SHIVA, the great GURU of Tantric (ADIYOGI), and slowly return to the common condition, noticing the harmonious distribution of energies, harmony, calm, self-confidence, vitality.