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Inner Heat practice from the Six Yoga's of Naropa

Conservative and basic version-practiced 4x/day
Visualize the Emptiness or Hollowness of the body Pray to Guru for success Assume Asana Visualize hollow body in various sizes, from as small to as great as can be Visualize the Main Psychic-Nerves (Nadis) Visualize the Central Channel, from four fingers below navel to top of head and curving down to yintang. Its color is white on the outside and red within. Visualize the other two channels half inch from the center channel. Color of Right Channel is red slightly tinged with white. Left is white, slightly tinged with red. The two side channels run from four fingers below the navel, to the top of the head and curve down to the two nostrils. o All three channels are hollow, straight, clear and transparent. Visualize the four cakras in the head, throat, chest and navel. o Visualize the Nadis extending from the cakras throughout the body. o 64 up from navel, 8 down from heart, 16 up from throat and 32 down from head.

Vase Breathing Exercises Best practiced when breath is even. Breath of nine blowings - Close left nostril and long exhale through right. Then inhale and make a short exhale, then a long and gentle

one. Practice three times. Switch and repeat with other nostril and then with both nostrils. Breathe out all hindrances, sins and sicknesses. Vase breathing - Draw gentle, long breath, subtle breath pressing the air down below the navel and swallow a little saliva with the air. Now contract the sphincter muscle of the anus slightly and hold the air at the navel cakra. When the air can be held no longer, take a short breath to relieve tension, roll the belly muscle three times and try to hold the breath once more as long as possible. When no longer possible to hold, raise head slightly and release slowly. o These four processes are called: inhaling, filling, dissolving and shooting. When inhaling, visualize the pranas of the five elements being drawn into the nostrils from about 10 inches away. When filling visualize the air descending through both channels passing through the intersection point and entering the central channel and remaining there. When dissolving visualize the air circulating within the central channel. When shooting visualize the Tig Le (prana-mind) shooting up through the central channel and out the head center, do this once only at the start of a meditation section. Gentle vase breathing is recommended for the beginner: Hold air for short while, release before any strain, then at once draw in another breath and hold it again. Repeat the gentle vase breathing 8-10 times, making one complete round. Rest for short while and repeat; prolong holding period gradually and gently (only use nose). If breath can be held without strain for two minutes the minimum requirement has been fulfilled, four minutes is average and six minutes is the heist requirement.

Manipulating the Bindus Visualize small white drop (like dew drop) the size of a pea, sparkling but transparent, at the mid-point between the eyebrows. o This drop (Tig Le or Bindu) is the embodiment of the mind; visualize it until it becomes extremely clear. o While doing vase breathing, visualize the Tig Le ascending to the upper end of the central channel, during the holding concentrate on it.

o Breathe out and imagine the Tig Le flowing down again to the mid-point between the eyebrows. o Do these several times. Take a long breath and push air down to the navel center, at same time imagine the Tig Le drops down to the navel center through the central channel like a small iron ball. o While holding the breath concentrate on the Tig, on exhale the Tig Le returns to the head center via the central channel. o Develop the movement of the Tig Le steadily by first moving it to the throat center, then the heart center and finally to the navel center. After mastering the above the yogi should concentrate on the Tig Le at a given cakra (especially the navel center) and at the same time practice the vase breathing 5-7 times. On inhalation the Tig Le drops down to the lower cakra; when the breath is held it remains in the center of the cakra. During exhalation it returns to the mid-point between the eyebrows. End every meditation with concentration on the mid-point between the eyebrows.

Bodily Exercises Use bodily exercises to untie knots in the nadis. They improve the flow of prana and Tig Le in the nadis and are rejuvenators to impaired nadis, prana and Tig Le's. Special attention should be paid to the Six Rotation Exercises of Naropa, done before and after the Dumo meditation.

Building a good foundation for heat yoga Practice vase breathing when not to full or to hungry, nor at noon or midnight. The time is when the breath flows evenly through both nostrils. Special attention to pranayama practice to harmonize and unify the nostril breaths. See the Dumo fire at the intersection of the three channels below the navel (Tanden in Chinese). It is appears like an oval or almond shaped flame with a sharp and narrow tongue which tapers to a point like a twisted needle. Reddish brown, intensely hot and undulating, it can produce heat and bliss in all nadis.