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2006, 2008 Himalayan Yoga Tradition - Teacher Training Program, All Rights Reserved
When we first begin the practice of Joints and Glands it appears that we are exercising
the gross body with subtle movements. And, while that is not completely untrue, it is
more appropriate to begin to understand and experience this practice as an exercise of the
subtle body; specifically, an exercise for the pranic field and the mind field. The goal of
the Joints and Glands practice is to first identify and, in time, eliminate blockages in our
mind field and our pranic field. The benefits to the gross body - improved circulation,
increased range of motion, decreases in pain follow as a consequence.
The practice begins with the facial massage series. These movements play a significant
and unique role within the practice. As we bring the hands, thumbs, and fingers into
contact with the face, we establish a critical relationship between our ability to act (karma
indria) and our ability to sense and feel (jnana indria). The awakening and sharpening of
these abilities is essential as we then progress to the movements of each specific joint.
With the abilities to sense and feel awakened, we proceed through the series of
movements, beginning with the eyes and ending with the toes. Your role as a practitioner
and ultimately as a teacher is to keep the mind focused on each movement from start to
finish. The first benefit comes from training the mind to pay attention, and, in so doing,
we begin to develop awareness: sensing, feeling, and experiencing the entirety of each
movement. As your awareness increases, you may begin to identify limitations in your
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2006, 2008 Himalayan Yoga Tradition - Teacher Training Program, All Rights Reserved
movements. For example, when moving the eyes from side to side or diagonally, you
may experience jerkiness in the movement. The inability of the eye muscles to move
smoothly and with control is due to a blockage in your pranic field, which in turn is due
to a blockage in your mind field. By acquiring the awareness that your eye muscles are
not yet in control, you have just begun to break down the blockage in the mind field. As
you continue to focus the mind on this movement with the intention of making the
movement smooth, you begin to direct your prana to respond to the mind field. When
this occurs, the gross body responds as a natural result and your eye will move according
to your will. This is the practice of Joints and Glands. The same focus and attention
should be paid to each of the movements prescribed in the following pages.
To sustain such concentration for the duration of the entire practice (approximately 30 to
45 minutes) is challenging, but will improve with practice. The Kanpur series is a
complete practice in and of itself. It may be helpful initially to separate the practice from
any asana practice, so that you may learn to perform and experience the Kanpur series as
written from start to finish. The mental benefits of the practice are similar to the benefits
gained through contemplative walking or walking meditation a satvic mind that is
increasingly one pointed. As your skills develop, the benefits will influence and improve
your asana practice to the point that there is no appreciable mental difference between
Joints and Glands, Asana, and Contemplative Walking.
Practice daily, be regular, and always move slowly with concentration on your
movements. Try to be aware of the breath at all times and unless otherwise specified,
keep the breath even. When holding an exercice, do not hold the breath. Repeat all
exercises three times but avoid going beyond your capacity. When you feel strain
stop and relax, then proceed more gently.
In Service of Gurudev,
Tim Bruns - Text
Pierre Lefebvre - Photographer
Maryon Maass - Artistic Oversight
Vikas Sharma - Photography, Model
Photographed in January 2008 on the banks of the Ganges River, in the Himalayan
mountains, just north of Swami Rama Sadhaka Grama, in Rishikesh, India.
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2006, 2008 Himalayan Yoga Tradition - Teacher Training Program, All Rights Reserved
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2006, 2008 Himalayan Yoga Tradition - Teacher Training Program, All Rights Reserved
Exercises of Mouth
For the following exercises of the mouth, hold each exercise for a minimum of five
seconds, breathing smoothly, and rest three seconds between each exercise.
Stretching the Mouth
Open the mouth and lips as wide as possible, turning the
eyes upward. The entire face should feel stretched.
Slowly return to a relaxed position. Repeat two to three
times.
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2006, 2008 Himalayan Yoga Tradition - Teacher Training Program, All Rights Reserved
After completing these exercises of the mouth, gently massage the face with the palms to
remove any tension.
Exercise of Eyes
For the exercises of the eyes, keep the head stationary and the facial muscles relaxed.
Maintain a smooth, relaxed breath throughout. Each eye exercise is done three times in
each direction or to your capacity. After the three repetitions, gently close the eyes for
several seconds to relax the eyes before continuing with the next exercise.
Vertical Movement
Start with the eyes in a relaxed position, looking forward.
Slowly and smoothly turn the eyes upward. Hold for two to
three seconds, then slowly and smoothly turn the eyes
downward. Hold for two to three seconds and return to a
relaxed position.
Sideways Movement
With the eyes in a relaxed position, look forward. Slowly
and smoothly turn the eyes left as far as possible. Hold for
two to three seconds, then smoothly turn the eyes to the
right as far as possible. Hold for two to three seconds and
return to a relaxed position.
Diagonal Movement
Beginning in a relaxed position, slowly and smoothly turn
the eyes to look upward and left as far as possible. Hold
for two to three seconds then, slowly and smoothly turn the
eyes downward and to the right as far as possible. Hold
for two to three seconds and return to a relaxed position.
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2006, 2008 Himalayan Yoga Tradition - Teacher Training Program, All Rights Reserved
Similarly, in the opposite direction, slowly and smoothly turn the eyes to look downward
and left as far as possible. Hold for two to three seconds, then slowly and smoothly turn
the eyes upward and to the right as far as possible. Hold for two to three seconds and
return to a relaxed position.
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2006, 2008 Himalayan Yoga Tradition - Teacher Training Program, All Rights Reserved
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2006, 2008 Himalayan Yoga Tradition - Teacher Training Program, All Rights Reserved
Shoulder Rotation Around its Own Axis without Moving the Hands
Stand with the arms relaxed at the sides, palms inward. On an
inhalation, and in a single fluid movement, rotate both shoulders:
1)Forward, drawing both shoulders together toward the center of the
chest.
2)Upward, drawing both shoulders toward the ears.
3)Back, drawing both shoulders together toward the center of the
back.
4)Down, to the starting position.
Complete this rotation sequence two to three times, the reverse the
rotation and repeat for the same number of rotations.
Relax.
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2006, 2008 Himalayan Yoga Tradition - Teacher Training Program, All Rights Reserved
Exercise of Wrists
Movement of the Wrist Joints
Stand with the arms resting at the sides, palms facing
backward with the fingers
together and extended toward the
ground. Inhaling, bring the arms
forward and upward to shoulder
height. Moving only at the wrist
joint, move the finger tips toward
the ground. Then, move the
finger tips toward the sky. Repeat
three times.
Moving only at the wrist joint, move the fingertips to the right.
Then move the fingertips to the left. Repeat three times.
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2006, 2008 Himalayan Yoga Tradition - Teacher Training Program, All Rights Reserved
Sideways Bending
Stand with the feet slightly wider than hip width. Keep the legs
muscles firm and place the hands on the hips. With an
exhalation, curve the spine to the right, contracting the right side
of the torso and extending the left side. As you reach your
capacity, hold for two to three breaths. On an inhalation, slowly
return to standing. Exhaling, curve the torso to the left side.
Inhale back to standing, then, relax. Repeat three times.
Rotation
This exercise combines the Forward/Backward and Sideways bending motions of the
waist into a single fluid rotation. Stand with the feet slightly wider than hip width. Keep
the legs muscles firm and place the hands on the hips. With an inhalation, extend the
spine upward. Exhaling, bring the torso forward. Inhaling, bring the torso to the right
and then back. Exhaling, bring the torso to the left and forward, returning the starting
position. Repeat two to three times, then change the rotation and complete the same
number of repetitions.
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2006, 2008 Himalayan Yoga Tradition - Teacher Training Program, All Rights Reserved
Knee Bends
Stand with the feet hip width apart and the weight of the body
balanced evenly on both feet. Bring the arms forward to shoulder
height with the palms facing the floor. With an inhalation, lift the
heels and balance on the mounds of the toes. Exhaling, bend the
knees and come into a squatting position.
Squat as deeply as you can while
maintaining a straight line with the head,
neck, and trunk. Hold the position for
three to five seconds, then slowly and smoothly return to
standing. Repeat two to three times.
Endurance Exercise
Jog in Place
Stand with the feet hip width apart. Begin jogging on the
mounds of the toes without producing any sound. Continue,
raising the knees as high as possible, while still not making any
sound and keeping the toes pointing forward. Repeat for twentyfive to fifty knee lifts.
Relaxation
Relax in Savasana, Corpse Posture.
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2006, 2008 Himalayan Yoga Tradition - Teacher Training Program, All Rights Reserved
Exercises of Face
Face Massage
Upper Sinus Massage
Lower Sinus Massage
Massage to Remove Mucus from the Sinuses
Stretching of the Forehead
Exercises of Mouth
Stretching the Mouth
Stretching the Mouth with Teeth Covered
Stretching the Mouth with Tongue Outside (Lion)
Stretching the Mouth with Tongue Outside and Teeth Covered
Pouting of Lips Forward
Exercise of Eyes
Exercise of Wrists
Vertical Movement
Sideways Movement
Diagonal Movement
Rotation of the Eyes
Blink and Press
Palming of the Eyes
Opening the Eyes in Darkness
Endurance Exercise
Jog in Place
Relaxation
Corpse Posture
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2006, 2008 Himalayan Yoga Tradition - Teacher Training Program, All Rights Reserved