Among the yogic systems, the practice of Tummo is a little aloof due to its specificity, nevertheless, it begins to gain more and more popularity. Those who want to learn about this phenomenon have many questions, for example, the practice of "Tummo" - what is this? How did she appear, what do her rules mean? Is it possible to master it independently, and what can give a person possession of this system?
What it is?
"Tummo" is a Tibetan word meaning "inner heat." It is necessary to start with the fact that in the 11th century there was a famous monk, a Buddhist preacher, a yogi named Naropa. He is considered the founder of the Kagyu school, one of several schools of Tibetan Buddhism. He also founded and developed a system of practices called The Six Yogas of Naropa, the purpose of which was to achieve a state of enlightenment. Naropa first mentioned the term "tummo" when writing his treatise "Shadanga Yoga."
So, in the philosophy of Tibetan yoga, the practice of "Tummo" means the initial stage of achieving a state of enlightenment. The idea of this practice is that if you focus on the contemplation of fire and the sensation of warmth, you can fully identify yourself with fire. Anyone who believes that he has reached this state is first tested with water, and then with snow: he must dry his wet sheets in the temperature of his body in winter, and if he has mastered the skill, snow will melt around him.
Physiological side
Many have tried to scientifically explain this phenomenon. For example, in 1978, Professor Katkov tried to substantiate this in his works.
But already seriously as a scientific phenomenon of yoga practice, Tummo began to be studied in 1980 under the guidance of a professor at Harvard University Benson. The medical study involved 3 Tibetan monks practicing Tummo. Before the test, they measured the temperature in different parts of the body, and after the experiment it was found that the temperature of the fingers on the hands and feet of the participants was increased by 8.3 ° C. The professor described this physiological state as the opposite of stress.
As a result of more modern studies, a scientific explanation finally emerged: the human lungs have, in addition to the respiratory, non-respiratory (non-respiratory) function, and it is this function that helps a person to breathe calmly in severe frosts. Fat is oxidized inside the lungs, which, together with the blood, warms cold air. From this it became clear that this practice is not a miracle, but a system of counteracting the cold, developed over the centuries.
This effect is also explained as thermoregulation of body heat by heating the blood with Tummo special breathing practices. It should be noted that similar scientific experiments with Tibetans were no longer carried out.
Kinds
There are 2 main types of practices:
- esoteric "Tummo" - it is just connected with the concept of warmth, allows the practitioner to feel good in extreme conditions, occurs in a state of ecstasy, spontaneously;
- mystical “Tummo” - gives a real opportunity to feel the euphoria from the process of practice, from the world around.
"Tummo" in a spiritual concept
In a spiritual understanding, the Tummo yoga is an initial step for the subsequent practice of the Six Yogi, the result of which should be the ability to control bodily energy flows in order to maintain clarity of consciousness at the time of death (Buddhist Awakening or Enlightenment).
To understand what place Tummo occupies in the Six Yogi system, it is necessary to understand what steps this tradition includes. Her techniques are aimed at feeling all the states of consciousness of a person when he dies. It is believed that these states can be deliberately triggered by the yoga of inner fire, as well as the following techniques for gaining an illusory body and achieving clear light. But the starting point is considered to be “Tummo”, since, having understood this, a person learns to control subtle and gross energies.
In the spiritual concept, "yoga of the inner fire" does not represent an end in itself or a sporting achievement, but only represents the first phase of the long path to inner Awakening. A significant rule in mastering both the Tummo practice and the other five yogas was a preliminary study of the foundations of the Mahayana philosophy: the practitioner must first establish himself in the Buddhist faith. It is very important to note that in the description of practice it is constantly said that the practitioner needs the ability to control energies not for the sake of his own benefits, but for the sake of attaining the state of Buddha for the benefit of everything on Earth.
Psychological training: working with energies
In the teachings of Tibetan and Indian philosophers, there is an idea of the three mystical veins necessary for spiritual practices. Esoteric veins do not belong to the physical blood veins. So called subtle energy channels, which make up part of the astral body of a person. Yoga also controls the energy circulating through them, as well as the physiology of the "gross" body.
Buddhists practicing this type of yoga carry out concentrated work with energies, as a result of which they absolutely do not perceive cold and are even able to radiate heat. In Tibet they are called "resp." (Which means "white skirt"), because even in the most severe frost they are dressed only in thin cotton wraps.
In practical terms, "Tummo" is a system of physiological and breathing techniques, concentration, visualization, recitation of mantras and contemplation. The experience of the inner fire is associated with the transformation of energy (prana) in the navel during its movement from the lower chakras up and from the upper chakras down along the central energy channel. Through manipulation with the flows of subtle energies, “internal heat” appears in this channel.
The basic yoga practice of Tummo begins with a mental attitude and breathing exercises. When a yogi exhales air, he visualizes the expulsion from himself of negative qualities, such as pride, anger, greed, laziness and stupidity. When inhaling, on the contrary, positive images are absorbed or the spirit of the Buddha is introduced. Only after this should you proceed directly to the exercises.
Description of Tummo practice
Find a quiet, secluded place. The presence of external cold is desirable, for example:
- in the cold (in the park, on the balcony, in the mountains);
- in cold water, the head should remain above the water level (you can use an ice bath);
- under the waterfall.
Preparatory exercises:
- take "Asana" ("Lotus", "Halotos", in Turkish);
- perform yoga exercises "Trunkor" (the necessary stage before the practice of "Tummo", as developed, is described in the book of G. Muzrukov);
- straighten your back, bring your shoulder blades, back of your palms to rest on your hips;
- perform the exercise "vase breathing", which consists of smooth, long breaths and exhalations, while sensations in the nostrils are monitored, the emphasis is on diaphragmatic breathing.
Main practice:
- you must alternately blow your nose through both nostrils;
- take "Asana", while presenting a straight tube inside your body - a technique to maintain direct posture;
- exhale, draw in the stomach and perform the exercise "breath of fire" until the chest is felt warm;
- fold the hands in the shape of a bowl, place the fingers of the left hand on the right, 4 cm below the navel, connect the pads of the thumbs over the folded palms;
- to press the thumbs to the area of the body under the navel;
- take three slow and smooth exhalations, each of which should last longer than the previous one, until the air leaves the alveoli, then the reverse process: three breaths (so that each subsequent breath is longer than the previous one);
- breaths should be taken deeply and calmly, the back should remain straight, the thumbs should be connected;
- imagine two air flows going through the right and left nostrils separately, and direct the visualized air downstream of the previously presented pipe;
- squeeze the muscles of the anus (mula bandha);
- lower the diaphragmatic muscle down, sticking out the stomach (breathing vases);
- visualize a balloon in the lower abdomen with a tube coming out of it;
- squeeze this ball to the right and left, pulling the crotch area;
- imagine the folding of the right and left streams of visualized air after the mula bandha, introducing both streams into the shaped tube, mentally resting on the thumbs of the palms folded in the shape of a bowl;
- make a slow exhale through the shaped central tube, as if releasing air from a ball in the lower abdomen;
- in the abdominal cavity there should be a sensation of a ball of fire warming the whole body, sometimes the sensation comes after classes;
- for a while, you can simply enjoy the heat generated;
- then you can repeat the action, but if necessary add the exercise "Agnisara";
- finish the practice.
Safety regulations
There are only two of them, but they are very serious:
- It can only be practiced in the absence of severe physical pathologies.
- It is necessary to immediately stop the practice when there is a shiver from the cold. The appearance of trembling is a signal that something is being done wrong.
Tummo for beginners
For beginners who have not previously practiced yoga and are unfamiliar with the special terminology, we can offer simpler lessons of the Tummo practice.
Body position: exercises are permissible to perform while standing and sitting.
At the basic stages, it is better to sit cross-legged, for more experienced it is permissible to adopt the Lotus position. Such positions create obviously correct posture: the lower back is brought forward, the rib cage is protruded, the sacral bone is laid back, the shoulders are also laid back, the head leans forward a little. For one session, it is advisable to immediately choose a standing or sitting position and not change it.
Psychological setting: it is necessary to plunge into a state of meditation, focus on the presentation of fire. For example, it is recommended that already initiated in the subtleties of yoga imagine a spiral of kundalini that rises along the spinal column in the form of a vena cava through which a pillar of fire passes from bottom to top. Visualization can be divided into several stages.
First, the vein is thin, like hair, then it takes the thickness of the little finger, then reaches the thickness of the hand, then turns into a tube filling the entire body and, finally, it goes beyond the boundaries of the body (this condition is already like ecstasy). The way out of meditation is in the reverse order.
From a standing position:
- Get up, hands down.
- Take a breath, sit down a little while raising your hands up (the breath should be deep, you need to fill yourself with oxygen from the stomach to the chest).
- Next, exhale: bend over, pull in the stomach, buttocks, rest your hands on your knees, while your legs are bent. After that, hold your breath, drawing your stomach to the limit. Take a very slow breath, while straightening and moving your hands from knees to hips, bring the body to its original position.
From a sitting position:
Sit down, put your hands on your knees, posture - even, exhale.
- Next, take a deep breath: fill yourself with oxygen, hold your breath (oxygen is burned with fat in the lungs).
- Exhale, leaning slightly forward, resting on your knees, while pulling the stomach and buttocks. And again, a slow breath - we straighten, filling with oxygen.
- Take a starting position.
Such exercises are quite suitable as a basic practice of yoga "Tummo".
Reliably proven use of the technique
When conducting research on this technique, a significant decrease in the level of atherogenic lipids in the blood was recorded (these are the most dangerous fats that lead to diseases of the cardiovascular system), as well as a dramatic decrease in the level of cortisol - the hormone of aging and stress. From which we can conclude that the practice of Tummo can be used productively for the prevention and treatment of heart disease and various forms of neurosis.
In addition, practitioners noted an increase in energy potential, strengthening immunity, improving mental abilities and concentration, improving memory, developing self-confidence and spiritual strength. But it should be noted that this practice requires the right approach, otherwise a person can harm himself.
Wim Hof - the famous man who mastered the "Tummo"
An amazing example of the Tibetan practice of “Tummo” is demonstrated by the famous Dutchman Wim Hof. He was the first to confirm the scientific significance of this meditative technique. Hof set several temperature records. One of them is 1 hour 13 minutes in an ice bath. Dr. Kemler, who was watching him, confirmed that the practice of the tantric Tummo helps him withstand such low temperatures.
In 2009, the Dutchman conquered the top of Mount Kilimanjaro, and did so in shorts. In the same year, Hof overcomes the marathon distance in Finland beyond the Arctic Circle (42 km) at a temperature of -20 ° C. He did it in 5 hours, and again in shorts.
In 2010, a new record of cold resistance from Hof - a man was completely immersed in ice and stayed there for 1 hour and 45 minutes.
For his exploits, he received the nickname Ice Man.
Scientists who conducted a study of his body, argue that Hof can affect the content of cortisol and cytokines in his blood only with the help of the power of thought. In order to fully master the system of Tibetan wisdom, the famous extreme took 30 years of constant training. Now he is teaching his skills to those who wish. Hof believes that anyone can master this system in systematic studies.
So, we can conclude that "Tummo" is one of the most interesting areas of yoga. Studies of this practice show that it is extremely beneficial for the human body: it not only tempers the body, cures diseases, but also increases strength of mind. As such, the Tummo Practice Guide does not exist. But some yoga centers offer courses on mastering the basics of this area, and there is also a lot of information on specialized sites.
You can master this system, but only if you do everything correctly, observing all the priorities. But it is better to study it under the guidance of experienced yoga masters.