Visual Stepping Stones to the Absolute

Yoga Through the Visual Mind

A practical manual &
summary of practices
by Tao Semko
2nd Edition
.

www.UmaaTantra.com
First Edition 2005, Umaa Tantra, Inc.
2nd Edition 2007, Umaa Tantra, Inc.
All Rights Reserved

published by Smashan Press,

Las Vegas, Nevada, USA
www.SmashanPress.com

Homage! May this manual lead to increase of compassion and wisdom, and to
transcendence of sectarianism and dogma, and may all beings realize Non-Duality!
Thank you to all our spiritual teachers, for all of your teachings:
Thank you to
Dr. Glenn Morris,
H.H. The 14th Dalai Lama,
H.E. Khempo Yurmed Tinley Rinpoche,
Santiago Dobles,
Dinu Roman,
Sifu Francis Fong,
Guru Cliff Stewart,
Ajarn Surachai Sirisute,
Dr. Robert Svoboda,
Dr. David Frawley,
Raven Cohen,
the Dakinis, the Wisdom teachers, and givers of life,
and the many masters who have taught us quiet lessons, great and small.
Thank you to all who have provided us with spiritual and material sustenance, who have
given us the opportunity to study, to practice, and to live this life.
Thank you to each of our students, for always striving in your own spiritual efforts, and
for always providing us with new occasions to learn.
To our parents, family, and friends, for giving us this life with which to live, prosper, and
practice, thank you!
Thank you to all who will read these words, who will practice, and who will strive to
achieve an understanding which transcends sectarianism and dogma.
We offer thanks for all of these blessings, back to their profound Origin. Thank you from
our hearts!
Tao Semko of www.UmaaTantra.com,
author of Visual Stepping Stones to the Absolute.

This manual consists of three parts.

Part One is a set of eye exercises to strengthen and relax the eye
muscles, and help to relieve eye strain.

Part Two includes the esoteric instructions on yogic gazing

(trataka, the relaxed, fixed, unblinking stare) and the yoga
(shambavi mudra) that may be obtained by perfecting this
technique, withdrawing inward, and relaxing into a centered, onepointed, contemplative state,
Part Three consists of the various advanced visual yogic
techniques of breath and movement of awareness that may be
attempted and perfected once the eye exercises, gazing, and onepointed contemplation become second nature.

A Note Before Beginning:

All the techniques in this manual are explained in plain English, however
some philosophical and technical explanations of advanced esoteric
practices use the original Sanskrit terminology.
Novices will have no trouble using the basic and intermediate
techniques. No external reference works are needed.
However, the advanced techniques in Part Three presuppose some
knowledge of esoteric anatomy and meditative concepts. We provide a
thorough overview of esoteric anatomy (chakras, nadis, etc..) and
meditative states in Secrets the Gurus will Never Show You, by Santiago
Dobles, available at www.UmaaTantra.com for those who need an overview.
A note on definitions: The following stipulation is offered for scholars of Eastern
Philosophy: Most terminology used in this manual uses definitions from the non-dual
Hindu tantric and agamic traditions, rather than the Buddhist or Jain Tantras. The term
Samadhi, in particular, is used with the non-dual Hindu tantric denotation, rather than
the Buddhist one.

Part One The Eye Exercises:

Sit up straight, facing forwards, stretching the crown of your head upwards
and keeping your chin back. For the exercises below, do not move your
head, ever only your eyes. Work, stretch, and strengthen your eye
muscles, and help to release tension and lactic acid from the eye muscles.
One: Focusing Near and Far:
Inhale slowly, deeply, and gently, while looking as far out towards the
horizon as possible, Exhale slowly, deeply, and gently, and look as close in
to the brow center as possible. Repeat 9, 18, or 21 times. Very good for
computer eyestrain.
Two: Shen (spirit/ upper dantien) breathing:
Breathe in through the brow center, exhale through the center of the crown
(the anterior fontanelle of the skull).
Inhale in through the crown and gently out through the bony bump at the
back of the skull (opposite the brow center).
Inhale in through that bony bump, exhale out through the anterior fontanelle
(crown center).
Inhale in through the crown center and out through the brow center.
Repeat 3 or 9 times.
Three: Circles:
Sweep your eyes in the widest possible circles, clockwise 9 times, then
counterclockwise nine times. To help you focus, stretch out your right arm
all the way to the right, make a fist with your thumb outstretched, like a
hitchhiking or giving a thumbs up. Look at your thumb with your eyes
only, while keeping the face pointing forwards. Moving exclusively from
your shoulder, sweep your arm in a big, slooow Pete Townsend windmill
circle while following the thumb with your eyes. Your face and head remain
stationary. Rotate the arm and eyes nine times clockwise. Then switch
hand/arm and go nine times counterclockwise with the left arm, following
the thumb with the eyes. Be aware of the parts of the circle that are hard for
your eye muscles to control. Work on these areas to improve the Brainmuscle connections.

Why the thumb? The thumb is linked via meridians with the chakras of the
head and neck.
Four: Clock-face back and forth:
With your head aimed forward and holding still, sweep your eyes upwards to
12:00 oclock on an enormous imagined clock face, and then down to 6:00
oclock, up and down, 9 times slowly.
Repeat with 3:00 and 9:00, back and forth 9 times slowly, then
1:00 and 7:00,
2:00 and 8:00,
10:00 and 4:00,
and 11:00 and 5:00
Sloowly, paying attention to any areas that are difficult. Remember to
stretch those eye muscles, but dont hurt yourself (because your face will
freeze like that!)(Im kidding but do remember, stretch, dont strain).

Part Two Practical Esoteric Instructions for Visual Yoga

One: Trataka fixed, relaxed gazing, without blinking.
Trataka is the traditional method of both concentrating and relaxing the mind
achieving one-pointedness, control of the subtle winds (pranas) of the
body, and relaxation and tranquility of the mind through visual focus and
relaxation.
Body posture:
Sit comfortably, relaxed, but with the spine erect, chin drawn in. Think of
your tailbone stretching down towards the ground and your crown stretching
up towards the sky. To release your psoas muscles so your back doesnt get
tight and sore from sitting, sit with your butt elevated 3 to 4 inches above
your knees.
If you sit on the floor, use a cushion, foam block, rolled yoga mat or the like
to elevate your butt.
If you sit on a chair, bench, stool, the edge of the bed, etc, try to sit on the
edge, with your genitals hanging in free space, and your knees lower than
your butt. (again, use a book or cushion to elevate your butt if necessary.
Your back should be free, not leaning against anything,
Release your jaw muscles so there is space between your teeth. This is
important, as it allows excess energy, bloodflow, etc, to leave your head, and
keeps you relaxed during concentration.
Make sure the top of your head is level and not leaning forward or back.
Pull the upper jaw gently inward (not downward) towards the back of your
neck. The upper jaw remains parallel to the floor or ground.
Focusing point:
Ideally, focus on a point or unwavering candle flame exactly one arm length
in front of your eyes, at pupil (eye) level. You may draw a dot on the wall,
use a small circular Avery sticker, or use a candle on a table. If using a
candle, trim the wick so the flame is no more than 1/2 inch (1.25 cm) and do
not attempt trataka if the flame is flickering in drafts it will be
counterproductive.

On using other focal lengths for your point:

You may do trataka on a point on the horizon, or a far-off point, but it is best
to start simply, with a point one arm-length away. Why one arm length?
Sacred geometry Your brain has a very special relationship with this
distance Its the limit of your physical interactions with your
environment without the use of tools The limit of your human
proportions, the distance of your personal space, within which you allow
only family and loved ones, and it relates to the proportions of the rest of
your body by the Golden mean.
Other notes before beginning trataka:
Trataka cannot be done properly with contact lenses in your eyes, and for
some people it can be difficult while wearing glasses. I recommend you do
the technique first thing in the morning, after doing a few warm-ups, deep
breathing, or limbering exercises and before you put your glasses or
contacts on. Just set up a space in front of the wall near your bed. If you are
combining trataka with any internal muscle contractions (bandhas), it is
recommended that you touch the tip of your tongue gently to the roof of
your mouth to connect the front and back subtle channels of the body and
prevent discomfort or kundalini syndrome. Keep the jaw loose and relaxed
in any case.
Set a timer if you have one start with 5 minutes your first three days, and
then work up to 10, 15, and finally 20. Do not exceed 20 without first
getting checked out by a yoga master. (Why? Because long periods of
trataka develop tremendous mental power, but if you hold any stress in the
muscles of the face, head, and back while you do the exercise, you can overstimulate your kidneys and adrenals, and run too much hot energy
(translated as high blood pressure in the brain) through the head. Ask a
friend, spouse, or family member to watch you and show you (by touching
you) where you are tense (shoulders, forehead, jaw, bugging out the eyes,
etc) so you can relax more
Trataka the technique.
Once seated properly, look forward straight at the point, relax your eyes and
eyelids, but dont blink. Soften your eyes, but hold your pupils firmly on the
point. You are learning to suspend a part of your normal viewing process.

Normally, your eyes make constant, tiny flitting motions around their
central focus in order to add additional information about the periphery of
the environment. You are learning to consciously suspend this tendency.
Breathe slowly and deeply, and relax your jaw, your shoulders, your neck,
your forehead, your eyelids, and your eyes. Dont arch your back keep
your spine stacked and relaxed vertically. If you find your mind wandering,
mentally count the seconds of your inhalation, the pause, exhalation, and
pause. Try to lengthen the duration of each part of the breath, especially
exhalation. Try doing a 6, 3, 6, 3 ratio (inhale for a count of 6, pause for 3,
exhale for 6, pause for 3, inhale for 6, etc). Breathe deeply, gently, and
slowly with your abdomen, and relax.
If you do trataka properly, preventing yourself from blinking, your eyes will
water, your nose will run, and your mouth will secrete saliva. This is good.
Let it happen, and dont break your concentration by wiping yourself,
blowing your nose, or if possible, swallowing (Tibetan yogis even allow
themselves to drool doing this exercise) until you finish your session. Recent
studies show that the tear ducts accumulate special proteins, which cause
depression (inhibit seratonin) if not cried out Fascinating stuff. A
good cry really is good for you
Ajna chakra (third eye/ mental) clarity is strongly linked to clear sinuses!
(for instance, when you have a cold, your mind feels foggy and unfocused).
Trataka activates and balances pituitary and pineal activity, while removing
toxins from the sinuses & tear ducts
When you simply must blink, or when you finish your session (either your
timer goes off or you need a break), slowly close the eyes while keeping the
eyeball still, still pointing at the focus point even though the eyes are still.
Focus on the afterimage, if there is one. Open your eyes when ready, and
continue.
Always finish by dissolving your practice into empty awareness, without
conceptual thoughts or judgments. You can mentally review later, after
youve massaged yourself, gotten up, etc. When you finish your session,
close your eyes and relax with your eyes still immobile, dissolving yourself
and your vision gently into emptiness, while remaining fully aware, Spend a
few minutes this way, and then slowly and gently come back. Inhale your
arms slowly up the sides, and exhale them down the center in front of you,
either palms down as in Qi Gong, or in a palms-together prayer gesture.

You. As your hands come down the center, relax and dissolve your
awareness into the ground beneath you, rooting and grounding yourself
through your tailbone and pelvic floor, deeply into the ground. Massage
your body gently, from the crown of your head to your toes
When practiced well and practiced regularly, trataka alone is enough to
achieve pratyahara (sensory withdrawal), dharana (meditative
concentration), dhyana (meditation), and Samadhi (meditative absorption,
which is yoga, or union), but there is more

Two: Shambavi Mudra

Shambu is another name for Shiva, the Original Yogi. The primordial form
of Shambu is neither male nor female, form nor formless. Shambavi is the
power, femine aspect, or shakti, of Shambu A Mudra is a Gesture or Seal.
Shambavi Mudra has many versions, but they all have the following in
common: Non-dual awareness. When shambavi mudra is accomplished and
held, the yogi does not mentally (using conceptual, thinking thoughts)
differentiate between I and Thou.
In Shambhavi Mudra, there is no conceptual separation between the subject
of meditation (the yogi), the object of meditation (the candle flame, dot on
the wall, flower, statue, madala, crucifix or other holy symbol, deity, saint,
teacher, etc that is being meditated upon), or even the act of meditating. For
the yogi in Shambavi Mudra, there is no conceptual difference between
meditator and meditation, microcosm and macrocosm, mind and body,
consciousness and energy Everything simply is.
Shambavi mudra is accomplished by doing trataka on an object or body part
(tip of the nose, space between the eyebrows, etc) or on the empty space
between an object and the yogi (or on the empty sky, or the empty abyss of a
deep well, etc), and then gradually withdrawing the consciousness or
awareness (chitta in Sanskrit) as well as the energy (prana) associated with
looking, into the yogis center channel (sushumna nadi) while maintaining
the same gaze.
Alternately, meditating with the eyes closed, the yogi stares blankly at the
darkness and accomplishes pratyahara (sense withdrawal) by keeping the
bodys prana tranquilly in the center subtle channel (sushumna nadi). In
Chinese, Tibetan, and Japanese traditions, the awareness is usually
withdrawn to one of the three dantiens (upper dantien, at the center of the
brain, known as ajna chakra in Sanskrit; middle dantien, behind the base of
the breastbone in the center channel; and lower dantien, in the lower
abdomen and pelvis). In the post-medieval Hindu Tantric traditions, there
are more points, within the center channel and elsewhere, where the
consciousness and energy may rest during Shambhavi Mudra.. Some
correspond to major chakras, some to marma points (Vedic acupressure
points), and some to secret energetic structures.

The various Tantras and Agamas (traditional tantric manuals and scriptures)
enumerate these internal points of awareness differently, but all the points
work For maintaining bodily health, most of the time, I would
recommend bring the prana down to the hara/ lower dantien (the space at
the center of the lower torso , behind the point that lies four finger widths
below the navel). For improved mental faculties, the prana can be kept for
shorter intervals at the upper dantien (ajna chakra, the point at the center of
the skull, straight back from the brow center). For awareness of ones Self
Nature (Hindu Term) or Nature of Mind (Buddhist term), the awareness may
be left in the middle dantien, or hrit padma, which is the space above the
solar plexus but below the heart center, behind the xiphoid process, back
towards the spine Attention fixed here must be loose, relaxed, and
spacious, so that the chest remains without energetic congestion or physical
pressure.
Three: Skygazing
Skygazing is the practice of Shambavi Mudra using the emptiness of the
sky (akasha) as the resting point for the relaxed, focused, unblinking
gaze.
Skygazing is very useful for increasing awareness of the subtle tattva (subtle
element) of space (called akasha). Skygazing can lead to Skywalking (the
most secret meaning of the hatha yoga technique called Kechari Mudra) in
which consciousness itself is suspended in space (both the inner space within
sushumna nadi, the center shannel, and the akasha or space within the
posterior pharyngeal/sinus region) Skygazing using high clouds as the
object of trataka will result in an increase in awareness of the subtle element
of Air
Trataka using solid objects can lead to an increase in perceptual steadiness
(the subtle element of earth), while trataka on an image of tranquil water
leads to a tranquil flexibility and expansiveness of perception (water), and
trataka on a steady flame leads to an increase in awareness of subtle light
(fire) within the subtle body
Within the structure of mandalas and yantras (defined in Part Three, below)
are geometric symbols that have the same elemental (tattvic) effects or
impressions on the yogis consciousness. Squares give steadiness, curves
yield water effects, triangles yield the transformative power of fire and the

perception of light and dark, petals, circles and pericarps yield awareness of
expansiveness and freedom of air and the vastness of all-permeating space
and void.

Part Three: The Esoteric Visual Yogas

A definition before beginning:
Yantras and Mandalas are Esoteric Geometric, Alphabetic, or
Mathematical Symbols drawn using proportions of Sacred Geometry,
that generate (entrain) particular, specific brain waves in the mind of
one who meditates upon them. Familiar examples in the west are the
Christian Cross, the Star of David, and the Muslim Crescent Moon and
Star.

Hindu Yantra Yoga

Hindu Yantra Yoga is a visual yoga. It differs from Tibetan Yantra Yoga,
which is a form of physical, hatha yoga, in which the human body is shaped
via contortion into esoteric symbols, or yantras. Hindu Yantra Yoga
involves doing trataka on specific symbols, each of which translates to a
particular theta wave in the brain. The yantra (geometrical visual tool) and
its associated mantra (auditory tool) each will produce that same theta wave,
or in some cases, even a gamma wave, if used properly and with adequate
practice. An experienced user of more than one mantra can make his or her
brain jump from one discreet theta wave to another by switching mantra/
yantra on the fly. Once the resonance pattern of a given yantra is set/
burned into the mind, it becomes very easy to recall, with or without the help
of a physical yantra diagram.
The mental imprint can then be used to trigger the specific meditative state
indicated by that yantra (or mantra). Once the yogi has practiced enough to
mentally recall the yantra and the state with ease, he/she then learns to
dissolve the mental imprint and the meditative state back into the void, or to
simply remain aware that the mental imprint and meditative state is born of
void, dwells within void, and resolves back into void. This is another
version of Shambavi Mudra, discussed above.
Other specific yantra yogas exist. All are dependent upon the ability to do
basic trataka successfully, remaining relaxed, aware, and focused, for
periods over twenty minutes.,. These yogas, which follow, should not be
attempted prematurely.
The human body itself is the most important yantra or mandala in tantric
yogas. To understand this concept further, please read the Esoteric Anatomy

section of Secrets the Gurus will Never Show You, by Santiago Dobles, also
available on www.UmaaTantra.com.
Many of the following techniques combine the use of an external yantra
image with the yantra provided by the human body (the human body is the
most important yantra in tantric practice), or with the many smaller yantras
within the human body. Examples of these smaller yantras are the female
triangle formed by the shoulders and pubis, the male triangle formed by the
lines connecting hips and sternum, the square/ diamond shape formed by the
muscles of the pelvic floor, the oval of the head, etc
Some of the Many Permutations of Yantra Yoga which may be tried
after you become competent with Trataka:

Yantra Yoga Combined with Japa.

Entraining ones consciousness through repetition of mantra (out loud or
mentally) is called Japa, or Mantra Yoga. The culmination of Japa is Ajapa
Japa, when the internal (true) mantra, or inner sound (nada), repeats itself
without any effort from the practitioner, and the practitioner is able to merge
in Samadhi (absorption) with the true essence of the mantra.
The practice of Japa may be combined with Yantra Yoga: Here the yogi
gazes at an external yantra (standard trataka) while chanting (out loud or
internally) the specific mantra associated with that diagram. When the eyes,
voice, or mind become exhausted, the eyes are closed, the after-image is
held in the awareness, and then dissolved into the infinite void. The
meditation on emptiness is held without forcing it, and then the yogi slowly
comes out of meditation, maintaining awareness of the center channel.
A note on Mantras: Mantra may be a short, powerful seed sound, called a
bija mantra, like the famous sound OM, or a longer combination of bija
mantras designed for a more complicated meditative, religious, or shamanic
purpose Because bija mantras require less coaching on effective
pronunciation and intonation, they are frequently taught first. OM
(pronounced AUM, with the M nasalized and sustained to reverberate at
the back of the base of the skull) is the universal mantra. To begin
understanding it, OM requires only respectful non-conceptual awareness,
and slow, lingering pronunciation with patient, pausing repetition. Many
other mantras may require much more initiation in their use for any real

benefit to be obtained Used improperly, some can cause harm to the

user

Yantra Yoga Combined with Nyasa

Nyasa means placing or touching. It can refer to the practice of
touching (with the fingertips) various places on the body (ones own, or that
of another), while mentally placing the consciousness, a mantra, a yantra, a
mandala, and/ or the awareness of the breath at that location. It can also
refer to the movement of ones awareness from space to space in the body,
while mentally placing the consciousness, a mantra, a yantra, a mandala,
and/ or the awareness of the breath at each location, without physically
touching the locations.
Nyasa is done for the following reasons:
Awareness and Sensitization: connecting the mind with all of the spaces
that make up the physical body, and with all of the subtle parts of the body.
On a physiological level, the practice prompts the creation and
reinforcement of Neural Networks and Endocrine Receptor Sites.
Sanctification: nyasa places holy words, images, or awareness of divinity
within the body. For those who view themselves as profane, it is an act of
transformation. For those who already view their bodies as divine in nature,
it is merely a constant reinforcement and reminder.
Sacred Geometry: Just like the shapes and forms of mandalas and yantras,
the pattern of placement (nyasa) on the human body may be used to point
out the mandalas of sacred geometry that exist within the physical and
subtle bodies. The entire body itself is the greatest microcosmic mandala.
Protection or Healing: Protective mantras, anointments, poultices, or
images may be applied to the various Marmas (107 main acupressure points)
of the human body to physically or spiritually strengthen the constitution
before attempting a rigorous practice, or before combat
You can learn more about Nyasa at www.UmaaTantra.com

Yantra yoga combined with Nyasa may be done several ways.

With material:
In some traditional practices, a physical yantra is drawn in sand, or
sandalwood paste, or engraved on wood or metal, and then touched to the
body at the various locations. Usually, the yantras accompanying mantra is
uttered with each placement.
On the Physical Body:
Or, the mandala or yantra may be drawn directly onto the body at the various
locations.
Visualization:
Or, once trataka has been practiced enough with a yantra, it can be mentally
recreated and mentally placed (through visualization and kinesthetic
awareness) at each location.
Vizualization and the Breath:
Or, (also through visualization and kinesthetic awareness), the yantra or
mandala may be breathed from the physical diagram through the channels of
the body, or into various subtle centers of the body. Think of an early
Warner Brothers cartoon, where a cartoon characters ghost image moves
from its body after the character is hit by an anvil. As you slowly and
deeply inhale, see and feel the ghost image of the yantra move from the
physical yantra, through space, and into your subtle body. Then exhale it
back to the physical diagram. Repeat
Vizualization and the Breath with Crown or Hrid Activation:
Or, one may mentally or physically place the image above ones crown and
mentally breath it down to ones roots, or to muladhara chakra (the base
center), or down to hridaya (the heart region), or to hrit (the heart of the
soul), or just to ajna chakra, where it may be held in tranquility, and then
dissolved into voidness

Yantra Yoga Used in Laya Yoga

Laya yoga is the yoga of resonance. The yogi purifies, sanctifies, and
becomes aware of his/her subtle body as a microcosmic replica of the great
macrocosmic forces and consciousness present in Manifestation and in the

Primordial Void. Simple geometric mandalas are used to represent the

tattvas (the subtle elements of earth, water, fire, air, space) and are
mentally placed at the locations of the corresponding chakras in the body.
Alternately, images of deities may be mentally placed (nyasa) within the
subtle body. Each deity represents an anthropomorphized universal
principle of form, energy, or emptiness in the cosmos. Mantra is used
internally to establish bodily resonance with Universal Principles. The
foundation principles of Laya Yoga are presented in several chapters of
Secrets the Gurus will Never Show You, along with the geometric symbols
that correspond to the various tattvas

Yantra Yoga Combined with Swara Yoga

Swara yoga is the yoga of subtle breath. In hinduism it is described chiefly
in the Siva Swarodaya. It is different from pranayama in that pranayama
(subtle breath control) uses physical breath control to affect the flow of
subtle energy, aiming either at establishing one-pointedness by moving the
bodys prana into sushumna nadi (the center channel) or at ayurvedic
balancing of the sympathetic and parasympathetic nervous system for
overall bodily and mentall healh.
Swara yoga instead focuses on awareness of the current swara (how energy
or subtle prana is flowing in the manifested universe: contraction, expansion,
or momentary stasis.. i.e., whether ida nadi, pingala nadi, or sushumna nadi
is currently dominant in the microcosm, and therefore the macrocosm, and
which subtle tattva/element is dominant in that current flow: earth, water,
fire, air, or ether.
Put in more biological terms is the right nostril dominant, or the left, or are
both channeling breath equally? Knowing that, what is the length (in
fingerwidths) and shape of the turbulent flow of breath emitted in each
exhalation, These states and shapes move in fixed cycles of change, and
have very specific implications for the current mental and physiological state
of humans in a given time zone, under particular astrological conditions
Yantra yoga is combined with swara by undertaking yogic practices in
harmony with the flow of swara, and by performing the yogas with the
yogis remaining aware of the flow of swara. Swara yoga is a complex
subject and its many implications are beyond the scope of this manual.

Yantra Yoga with Sanskrit Characters:

The devanagri script of Sanskrit is itself a series of yantras. Each letter has
a particular resonance, and when contemplated alone or combined into
written mantra, Sanskrit letters have a powerful effect on the brain. They are
used for trataka just as other yantras are, and for a geometrical yantra to be
fully empowered, Sanskrit mantras written in devanagri script are usually
incorporated into the image.

Yantra Yoga with Architecture

Temples in India are built following the Vedic architectural science of
vaastu shastra in the form of yantras! Shiva temples if viewed from the
sky, appear as the yantra of Shiva Nataraj. Yogini Temples often contain the
female triangle in their floorplan. Frequently, smaller mandalas and yantras
are formed by structural elements. Viewed from afar or from within, these
temples and their adornments become objects of visual yoga to those who
know how to gaze while withdrawing the senses

Yantra Yoga within Posture and Dance.

The body itself is made into various yantras in both tantric hatha yoga,
tandava, and other sacred dance. Contemplation of these bodily forms, and
their mental recreation, can lead very powerfully to union once trataka and
shambavi mudra have been accomplished. The various erotic statues in the
yogini temples of south India are also sacred geometrical yantras, to be used
in tranquil contemplation.
In both Hinduism and Cabbalism, the intersecting male and female triangles
that form the Star of David were originally formed by the intersection of the
male and female form in tantric union using the recumbent x posture.
(See the Secrets of Tantra Seminar DVDs or Gold Bonus DVD 4 of the
Tantric Inner Circle, both at www.UmaaTantra.com). The points of the star
are created by the heads and feet of the two human figures. This, like sacred
dance, works both for the humans taking the geometric forms, and for those
observing them in visual yoga
Tibetan Yantra Yoga is a hatha yoga built out of sacred forms

Visual Yoga in other traditions:

Sufism uses visual contemplation of and union with sacred architecture,
sacred calligraphy, and sacred geometry as a form of yantra yoga.
Other forms of Islam also use this, but to a lesser extent.
Christian Mysticism (in Catholic, Orthodox, Gnostic Christianity, and in
Protestantism) uses yantra in
1) contemplation of the cross itself, in all of its permutations.
2) the stations of the cross
3) genuflection (a Christian form of nyasa)
4) sacred architecture (cruciform gothic cathedrals, and womblike
Romanesque churches)
5) contemplation of the Word itself
Cabblic Judaism uses yantra in the form of the Hebrew Alephbet, The Star
of David, the Sephiroth, and more The sacred alephbet is used in
cabbalism much the same contemplative manner as the sacred devanagri
script is used in tantra.
Taoism and Zen / Chan Buddhism use Calligraphy (both creation and
contemplation of calligraphy) as a way to achieve balance and resonance
with the macrocosm
Tibetan Vajrayana Buddhism and Japanese Mikkyo Buddhism both use
mandala creation and contemplation in ways derived from the Hindu yantra
yogas and Vedic fire ceremonies

A Reminder
Mystic diagrams have no yogic purpose unless the yogi/yogini can
adequately accomplish concentration (dharana), meditation/ contemplation
(dhyana) and one-pointed non-dual awareness (samadhi) through trataka on
a simple point! Master Trataka first, and all things will follow. The goal
of yoga practices is always Realization of Oneness, and subsequently the
strengthening of that Realization. Dont dabble in mysticism. Dont aspire
to paranormal abilities neither will bring you succor
Immerse yourself instead in Union and realize the non-dual nature of Self
as both form and void the union of light and dark, of bliss and emptiness,
for your own benefit, and that of all sentient beings. Try to glimpse the
union that already exists. Dont waste your time in egoistic philosophical
arguments. Practice instead. Remain in non-dual awareness instead. See
the bliss and emptiness in all things, and in yourself. Words, by their very
nature, will always be at odds with other words. Philosophies cannot
encapsulate truth. Truth is Ineffable.

More Information on yoga, tantra, qi gong, and meditation is

available at www.UmaaTantra.com.
Support for the techniques described in this manual is available via
email at info@umaatantra.com.
You may send specific questions on the techniques and on your practical experiences as a
result of the techniques. We reserve the right to reprint your questions and our answers,
but we will honor your timely request for anonymity in reprints.
We have an excellent reading list posted on the website if you wish to broaden your
understanding of Eastern philosophy and meditative traditions, as well as links to many
other great websites. However, please remember that practical experience and
observation is always more beneficial than armchair postulation!