I'll admit, before I studied yoga, I thought tantra yoga was some weird practice. I often wondered, what is tantra yoga, really? So, when I did my yoga teacher training, this was one style I had a lot of apprehensions about.
However, I was pleasantly surprised to find out that tantra yoga is actually more spiritual than most, thanks to the rich philosophy and various rituals it incorporates.
So, if you're wondering, “What is tantra yoga really about?” read on as I explain what tantra yoga really is, the benefits of it, and a few of its basic poses.
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What is tantra yoga?
Tantra yoga weaves together various yogic techniques to build a deeper connection to ourselves and advance along our yoga journey. The process of tantra yoga goes back to the meaning of the word Tantra, which means “to weave” in Sanskrit. Along with asana, meditation, and breath work, you'll work with the following techniques in tantra yoga:
- Visualization – While practicing yoga poses or meditating, you'll be encouraged to visualize energy moving up your spine and clearing blockages and stagnation in the chakras.
- Bandhas – While practicing asanas, your tantra teacher will cue you to engage the three primary bandhas (energetic locks). This helps you control and direct the energy flow in your body.
- Mantras – These sacred words and phrases are part of nada (sound) yoga, creating powerful vibrations within the human body. Mantra practice can help you connect with a deity, playing an essential role in the path to spiritual enlightenment.
- Mudras – In Tantra, mudras (sacred hand gestures) evoke a certain energy, direct energy flow to a specific body part, or serve as an invocation to a deity.
- Yantras – Yantras are geometric diagrams used in tantric rituals to worship or call upon Indian deities. This comes from the tantric philosophy around Shiva and Shakti, two opposing forces that represent the dynamic and static principles of the universe. According to tantric tradition, these two energies unite when we practice tantra yoga, promoting spiritual growth and self-realization.
The seven stages of Tantra
This holistic practice integrates physical, mental, and spiritual elements to achieve profound self-awareness and transformation. Central to this tradition are the seven phases, each designed to guide practitioners through a progressive journey of inner exploration and enlightenment. The seven phases of Tantra are:
- Shuddhi (purification)
- Pranayama (breathing techniques)
- Dharana (concentration of the mind)
- Puja (worship ritual)
- Indriya Nigraha (control of the senses)
- Maithuna (union of opposing forces – this can relate to tantric sex)
- Samadhi (bliss/enlightenment)
5 benefits of Tantra yoga
Whether you do tantric yoga on your own or with your partner (see below), there are many incredible benefits to gain, including:
- Improved flexibility and joint health – Many Tantra asanas target the hips and spine. This improves flexibility of the muscles and mobility of the joints.
- Improved immune functioning – The wide range of breathing exercises in Tantra yoga helps boost the immune system's functioning by increasing oxygen flow and expelling toxins from the body.
- Enhanced sexual wellness – Tantra yoga can give you a better sex life! The primary purpose of Tantra is to harness sexual energy (Kundalini). This has many benefits for the energetic body but also promotes healthy sexual function and increased pleasure. Research has found that Tantra yoga practices benefit both male and female sexual wellness.
- A deeper connection to self and others – Solo Tantra fosters a deeper internal connection by connecting you with your sacred sexuality. Meanwhile, couples Tantra promotes sexual union and enhances intimacy and communication.
- Energetic balancing – Tantra yoga opens and balances the seven main chakras, helping to release any energetic blockages. This can help to heal ailments in the mental or physical body, too.
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5 Tantra yoga poses for beginners
In a classical Tantra yoga practice, (known as white tantra), you will hold static poses. This is different from other styles like Vinyasa yoga, where you move dynamically or flow from pose to pose.
Moreover, this style of Tantra is a solo practice, so you practice the poses independently rather than with a partner. Here are five common tantric yoga poses you will likely encounter when practicing tantra yoga:
1. Lotus pose
Lotus pose (Padmasana) is a typical posture in tantric yoga. The seated position opens the hips and activates kundalini energy in the root chakra. Then, the combination of mantra, mudra, and breath work channels this energy up the spine.
2. Mountain pose
Mountain pose (Tadasana) is a popular asana in the warm-up section of tantra practice. This pose combines movement with breath to open the spine and build heat in the body.
You reach your arms overhead on your inhale, directing your breath to your chest and upper back. Then, on the exhale, you lower your arms as you contract the navel.
3. Bridge pose
Bridge pose is commonly present in the second series (supine poses), which follows the standing and seated positions.
Bridge pose helps to release tension, stored emotions, and energetic blocks in the sacral, solar plexus, and heart chakras. A common variation is extending one leg, amplifying energy in the lumbar region.
4. Crocodile pose
Crocodile pose (Makraasana) marks the third and final series in traditional tantra yoga practice.
In this pose, you lay on your belly, resting your forehead on your hands. While holding the crocodile, you direct your breath into your lower back. This awakens and expands the subtle body energies, moving them up the energetic body towards the upper chakras.
5. Locust pose
Locust pose (Salabhasana) is another asana practiced in the final series while lying prone.
Like the crocodile pose, the locust awakens life force in the root chakra and moves it up the energy pathways.
One common variation of this pose is placing fists under your hips to apply more pressure to the lower chakras.
What to expect in a Tantra yoga class
Surprisingly, Tantra yoga is similar to regular yoga, so you can expect to practice many of the same yoga poses (asanas).
In Tantra yoga, you combine every pose with a particular type of breathwork. There is a specific reason behind this – to awaken the subtle energy body and channel Kundalini energy up the chakras. Traditional Tantra yoga style encompasses various yogic techniques, including:
- Meditation
- Pranayama (breathing techniques)
- Chanting sacred mantras (Nada)
- Mudra practice (sacred hand gestures)
- Yantras
Takeaway on the benefits and basic poses of Tantra yoga for beginners
Like all yoga styles, Western interpretations have resulted in many misconceptions about tantra. Because of this, many people assume tantra yoga is purely about sex.
However, as you can see, this is not the case. Tantra yoga can be a solo practice similar to other yoga styles but with additional aspects like rituals and chanting.
Now that you understand what Tantra yoga is, you're more informed to decide if this yoga style is for you.
If you're looking to enhance your self-care, connect to your sexuality, or experience more intimacy with others, why not give it a try? Curious to learn more about other unique practices? Check out our article on rebirthing.
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