Inviting movement into our lives is akin to a dance of life. In the Tibetan medical system it’s an inner dance rather than an external one. Nejang is Tibetan healing yoga and literally means ‘purifying the energy of the body’. This system is used by physicians and their patients to balance internal energy, open the chakras and relax the mind.
This Tibetan yoga (known in Tibetan as Tsalung Trulkhor) has 24 simple, effective exercises or movements that can be used for general well-being as well as for curing specific disorders. Old Tibetan texts mention that these movements have basic healing functions and additional therapeutic benefits.
Quite simply, each of the 24 movements has various tantric and medical benefits. To garner any benefit from the exercises, they are to be repeated a minimum of three times. Let’s look at a few exercises, but first, sit comfortably on the floor, preferably in an easy cross-legged position.
For each of these movements, you need to inhale, drawing the breath into the navel level and hold the breath while executing the exercise. Once the movement is completed, exhale fully as though expelling tension and toxins.
|Body part||Exercise||Tantric level||Medical perspective|
|Neck –Vigorously rub or massage the sides of the neck, then stretch to the sides bringing the left ear towards the left shoulder. Repeat on the other side.||This exercise is good for navel problems||– Releases tension in the neck, helps headaches and aids breathing problems such as asthma|
|Eyes– Keeping the head facing forward and only moving the eyes, gaze upwards, downwards, left and then right. Repeat 3 times.||Good for the eyes and balances lacrimation||– Balances the liver, gall bladder and pancreas|
|Head – Lower the head bringing the chin to the chest, and then raise the head up and all the way back, face to the ceiling. Repeat 3 times.||This helps with abdominal bloating (of stomach and spleen energy)||– Helps headache and migraines, aids memory, clears the mind and relaxes internal organs|
|Shoulder shrugging||Shoulder shrugging– With the right hand, massage the left shoulder, then shrug and release. Repeat on the other side.||This helps the heart||– Helps the heart|
The entire 24 Nejang protocol progressively moves you through each body part, culminating in the integration of the whole body, opening the energy channels and circulating blood. Like dancing, these movements invigorate the entire body and bring a flush to the cheeks.
Gabriella Sanelli has studied TTM with Dr Nida Chenagtsang. She teaches Nejang Yoga and Ku Nye massage and has a Ku Nye studio in Melbourne.
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