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TIBETAN NEJANG YOGA
Yoga for health, purification, peace, and harmony
Breathwork ○ SELF-MASSAGE ○ MEDITATIVE CONCENTRATION
WIND ELEMENT
Origins and Overview
Tibetan Nejang Yoga is a simple, gentle, and safe form of internal yoga transmitted by the great Tibetan monk-scholar and yogi Butön Rinchen Drup བུ་སྟོན་རིན་ཆེན་གྲུབ (1290-1364), taking roots in the Indian Kalachakra tradition and prescribed to patients by Tibetan physicians for centuries to improve health and vitality as well as to support spiritual practice. Consisting of 24 physical exercises that connect the 24 locations of the body (né གནས།) that we train or purify (jang སྦྱང།) with the 24 outer and inner sacred tantric dimensions, it relies on breathwork, self-massage, and meditative concentration to open and purify the channels, balance and refine the subtle energies of the body, sooth the mind, and nourish the inner organs. Nejang Yoga is therefore a complete practice that unifies body, energy, and mind in a holistic fashion, bringing spiritual healing to all aspects of one’s being, including physical and mental health.
The flexibility of this very grounding and transformative practice makes it easily adaptable to a great spectrum of personal needs, body constitutions, and circumstances. It can be effortlessly integrated into a daily routine while taping into deeper states of healing and awareness. All the exercises forming Tibetan Nejang Yoga require no external props and can be performed at a variable speed and in various combinations. A slow approach will allow one to increase and anchor the stillness of their mind while a vigorous practice will contribute in further generating heat and open the channels. Through the massage of the five sense organs and the cultivation of breathing and visualization techniques, the related inner organs and their respective emotions are positively influenced, leading to beneficial therapeutic applications that promote a deep feeling of wellbeing.
Benefits
tDesigned to be accessible to people of all ages and physical conditions, the benefits of Tibetan Nejang Yoga are manifold, allowing one to further nourish their yoga practice on a physical, physiological, and energetical level.
This internal form of yoga:
- Improves mobility
- Maintains joint health
- Improves body awareness
- Offers a contemplative, healing, and grounding yoga practice
- Improves breathing patterns
- Nurtures a sense of wellbeing
- Helps to get more familiar with the inner landscape of the subtle anatomy
- Facilitates the balanced and unobstructed flow of the subtle energies of the body
- Allows more sustained and undisturbed experiences of deep meditation afterwards
- Stimulates the parasympathetic nervous system
- Improves blood circulation
Frequently Asked Questions
Kůra Růka’s Tibetan Nejang Yoga sessions are commonly performed on the ground on a 2 x 2 meters square mat. A regular yoga mat or carpet can also be used as an alternative.
Tibetan Nejang Yoga being a practice performed in a seated position, practitioners are free to wear any clothing that they deem comfortable. Loose garments are usually preferred.
While Tibetan Nejang Yoga has been designed to be accessible to people of all ages and physical conditions, the practice is not recommended to pregnant women and individuals with high blood pressure, heart or lung-related diseases due to the breathing retention segments of this internal form of yoga.
Including the preliminaries, the full practice lasts for about 45 minutes. This can vary to ±10 minutes depending on the speed at which the session is performed.
All the 24 exercises that constitute Tibetan Nejang Yoga can be adapted and performed while sitting on a chair. Specific instructions for a chair practice are usually given through workshops and private lessons.
To take full advantage of the benefits offered by Tibetan Nejang Yoga, it is recommend to practice either in the morning or in the evening, at least two hours before or after any food intake.
Yes, Raphaël does offer 1:1 and group private online classes for individuals who wish to refine their practice and are looking for additional guidance. Please refer to the section further down this page or contact him directly for more information.
Yes, Raphaël would certainly be happy to share the benefits of Tibetan Nejang Yoga in such settings. Please get in touch for more information.
Tibetan Nejang Yoga Introductory Workshop
Kůra Růka is offering you the unique opportunity to learn the foundations of Tibetan Nejang Yoga and 12 of its exercises through an introductory workshop. Conducted by Raphaël, this workshop has been designed with flexibility in mind, and will naturally resonate with yoga, meditation, holistic health, and healing arts teachers and practitioners, as well as any individuals cultivating an interest for physical, mental, and spiritual wellness. It has been conceived so the benefits of Tibetan Nejang Yoga could also be shared freely with a wider audience. Upon the completion of this educational program, each participant will be equipped with practical knowledge and tools to start and nourish their own practice. A free booklet (PDF) summarizing the main principles of Tibetan Nejang yoga will also be offered.
Workshop outline:
- I. Nejang Yoga in Tibetan yogic traditions
- II. Nejang Yoga’s energetic inner landscapes
- Vajra Body
- Five Chakras
- Five Root Winds
- Five Sense Organs
- III. Contraindications
- IV. Preliminaries
- Demonstration of the first three preliminaries
- Four Immeasurables
- Emptiness Meditation
- Nine-Fold Purification Breathing
- Demonstration of the first three preliminaries
- V. General instructions and actual practice
- Seven Point Posture of Vairocana and Partial Vase Breathing
- Demonstration of 12 selected exercises
- Gratitude closing
- VI. Q & A
[In-Person Introductory workshop] Tibetan Nejang Yoga – 90 minutes
RM80 / TWD1000 / JPY2500
- Perfect for individuals new to this tradition and form of internal yoga and looking to start their own practice.
- Participants: 10 pax (max)
- Location: Malaysia, Taiwan, Japan
- Note: this workshop will be conducted in English.
[Online Introductory workshop] Tibetan Nejang Yoga – 90 minutes
RM70 / TWD800 / JPY2000
- Perfect for individuals new to this tradition and form of internal yoga and looking to start their own practice.
- Participants: 10 pax (max)
- Location: Online
- Note: this workshop will be conducted in English through Google Meet.
[Add-on] Contemplative tea experience – 30 minutes
RM20 / TWD200 / JPY500
- Further relax your body and mind after your Tibetan Nejang Yoga workshop by creating your own mini-retreat with the addition of a contemplative tea experience.
- Artisan / organic / wild Taiwanese tea will be served.
- For more information about that particular offering, please visit this page.
[Package] Tibetan Nejang Yoga workshops for yoga studios and wellness centres
Contact Raphaël
- Perfect for businesses and organizations of the wellness and hospitality industries looking to conduct Tibetan Nejang Yoga workshops for their clients, guests or staff members.
Private Online Classes
[Private Online Class] Tibetan Nejang Yoga – 60 minutes
RM40 / TWD500 / JPY1200
- Perfect for individuals looking for additional, tailored guidance in a more private and focus setting, to go deeper into their practice, and where concerns and questions can be addressed more precisely.
- Prerequisite: in order to take classes, individuals must first attend the above Tibetan Nejang Yoga introductory workshop.
- Note: classes will be conducted in English through Google Meet.
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