What Is Tantric Yoga? 7 Guided Steps To Follow

What Is Tantric Yoga

Many people mistakenly believe that Tantra entails wild sexual encounters. But in fact, this practice isn’t about having sex with a stranger. Tantric yoga aims to strengthen the link between the mind and the body as a spiritual practice.

You may begin your tantric yoga adventure by following these steps.

What is Tantra Yoga?

Based on Taoist, Tibetan, and Hindu traditions, Tantra is a Westernized philosophy. To practice Tantra, you must establish a direct link between your physical body and spirit. An improved self-awareness may be achieved using this method.

Elements of tantric yoga from the past

Tantric yoga has a wide range of practices. Nonetheless, a typical get-together should include:

Traditional vs. tantric yoga

In a regular yoga practice, you may concentrate on a particular posture. They also follow a similar pattern. On the other hand, Tantric yoga requires you to do a wide range of positions and sequences.

These are some examples:

  • twists
  • inversions
  • backbends
  • flexion of the lower torso
  • Folds in the direction of the body

For Tantra Yoga, you’ll have the help of an instructor. Additionally, you’ll be guided in chanting, meditation, breathing, and chakra exercises.

Steps to practice it

Again, tantric yoga varies from one to individual. You must do what is most natural to you. You may, however, take a few simple measures to get into a nice rhythm.

  1. Calm your thoughts. Take a moment to breathe in and out, focusing on your own body.
  2. Feel at ease in your own skin and in your space. It may take some time to get the hang of this, but don’t give up!
  3. Set attainable objectives. Every time you go to the gym, try to set a new goal.
  4. Maintain a healthy sense of self-awareness. You may injure yourself if you push yourself too hard. Stop if it hurts!
  5. Embrace the challenge. Don’t anticipate too much from your practice. Be in the now and relish every breath.
  6. Take the road less traveled. As long as you don’t feel like you’re falling behind the folks around you, don’t worry!

Traditional tantra yoga and what occurs during it.

However, it wasn’t until I went to an Indian ashram and did traditional tantric yoga that I found my fullest embodiment of what yoga is and what it can do for me.

During tantra yoga courses in the shala (a Sanskrit term that means “home”) in India, the students begin lying on the floor with their eyes closed.

Until the instructor arrived, we would only know to begin by listening to what they had to say from the back of the room.

They didn’t say anything about who they were, what was going on, or even how to do the asanas. They just said the words, many of which I had never heard before.

I BECAME FRUSTRATED AND EVEN FURIOUS because I didn’t understand what was going on.

When I couldn’t figure out some of the asanas on my own, I turned to the rest of the class for help. I started to take solace in the reverberating voice from the back of the room after a while.

When I could shut my eyes and concentrate on my practice without the interference of a teacher’s instructions, I felt liberated.

Practicing this kind of yoga for a while, I’ve realized that it’s more like an active meditation than a strenuous exercise.

The major goal of traditional tantra yoga is self-knowledge and empowerment, not physical flexibility, strength, or understanding of the postures themselves.

In the end, I was able to determine precisely what my body required from each asana since no one was instructing me how to do it or how long to perform it.

During my travels, I discovered a style of yoga that I found considerably more powerful than anything I had previously encountered.

Tantric yoga vs. mainstream yoga.

My tenure at the ashram was extensive, culminating in my certification as a tantra yoga teacher.

At the moment, I’m back in my native country of the United States, where going to the gym to practice yoga generally means racing through traffic and rushing to get to the studio in time.

When I went back to regular yoga sessions, I was shocked to see how much attention was put on the instructor again.

After introducing themselves and leading you through a series of positions accompanied by a custom playlist, the instructor takes the stage at the front of the room.

Practicing this way is perfectly acceptable. You must go on a trip that only you know how to take to practice yoga.

However, after participating in a different kind of yoga, I wondered, “Is this truly my practice? How powerful do I feel when I follow or do I need to find a new strategy to strengthen my authority and independence?”

When I teach tantra yoga, I am there to help and advise my pupils. All of the benefits of yoga are available to them due to my guidance.

A tantric yoga instructor’s job is to help you find what feels pleasant to you at any given time throughout your practice and to follow that intuition.

Creating an environment where you may feel at one with your body, mind, and spirit is a primary goal of tantric yoga.

“I enjoy going to tantra because I don’t have to perform yoga; I can simply be yoga,” a longstanding student once commented. Exactly what I was getting at.

The instructor in a tantra class will tell you to relax and just listen. I will guide you into a yogic condition of mind and body movement.

It’s not a question of right or wrong from that point on. Our job is to help you maintain good alignment and form if a position can cause injury, but we respect each practitioner’s right to select what is best for them.
Yoga, at its foundation, is designed to aid with meditation. Yoga’s founder, Pattabhi Jois, once remarked, “The moving asanas are just a method to calm the body for meditation.”

Traditional Tantra is a kind of dynamic meditation. We believe that if you let go of the idea that you can’t place your legs behind your head, you will discover that you can.

Taoist yoga vs. Tantric sexuality

It’s possible to split Tantra into white and red halves. White Tantra is a kind of meditation and yoga practiced by oneself. Tantrums in red are linked to sex.

A meditative sex experience is a Tantric sex. Orgasms aren’t the point. Transformative, enlightening, and therapeutic effects may be achieved by channeling sexual energy throughout the body. Tantric yoga, on the other hand, does not need sex.

What are tantric yoga’s benefits?

Is tantric yoga a good approach to getting your body in peak physical shape? Certainly, however, the most important goal is attaining spiritual liberty.

Perhaps trance yoga might assist you…

  • boost your sleep
  • enhancing one’s sense of self-worth
  • reduce anxiety and/or tension
  • relieve discomfort in the back or other parts of the body
  • gain greater self-assurance about your sexual orientation
  • improved ability for self-love and emotional closeness

5 steps to practice tantric yoga

1. Quiet the mental chatter.

Through tantric yoga, you will be able to overcome any mental or physical obstacles that stand in your way.

Before you go into a backbend, what are your thoughts? It hurts my wrists; I cannot do the task; I am too old. What’s going through your head? Panic? Fear? Pain?

As a result of this mental chatter, Tantric yoga teaches students to flow effortlessly into difficult asanas without effort. One of tantra yoga’s greatest blessings is personal empowerment.

The best teaching we can provide our pupils is the ability to trust themselves.

2. Become used to being alone.

Classes in traditional tantra yoga do not include music. We value the ability to relax and unwind without external noise. In today’s fast-paced world, the yoga studio should be a place of peace and quiet.

For the last two decades, I’ve been a regular yoga practitioner, and for the past ten years, I’ve been teaching it.

Whenever I hear a song on a playlist that I truly like, I will be taken out of my practice session.

Instead of following the rhythm of my breath and the feelings in my body, I let myself get carried away by the music.

3. Set aside flexibility or fitness as a goal.

Being aware and connected to our brains and body will naturally lead us to do these things as a consequence.

“Our bodies can accomplish anything they’ve ever taught,” says one of my instructors. All we have to do is move out of their path.”

To maintain our bodies in flight or fight mode, we have evolved to keep stressor after stressor coming at us. Resting has become an act of justification or apology in our culture.

We push ourselves to exhaustion until we can no longer move, create, spend, or use our energy anymore.

Our bodies begin to deplete our supplies if we operate on empty. That’s what causes us to become tight, stiff, sad, and apprehensive. ‘

Yoga lessons based on Tantra are aimed to induce a state of deep relaxation. We may achieve new heights and depths in our practice and life once we learn to let go of the tension in our bodies and brains.

4. Embrace the sensation of pleasure.

Your body and mind will be prepared to accept pleasure via Tantric yoga. But keep in mind that this isn’t about sexual gratification.

If you’re looking for additional sexual yoga postures for couples, there are also normal yoga poses for better sex.

Because pleasure is a bodily sense that one enjoys, it’s typically connected to sex. However, according to tantric teachings, everything in life should bring you joy.

You should enjoy yourself in whatever that you do. Your reality is out of your hands when the instructor tells you to remain or leave an asana before your body has had a chance to fully enjoy it.

Who is in charge of your reality if you aren’t?

5. Don’t be afraid to go your own way.

Unlearn the programming you’ve been subjected to with Tantric yoga for most of your life. Westerners are drilled from an early age to obey orders, talk only when summoned, and move only when given permission.

We’re told to stay inside the lines while coloring and not stray from the crowd. Practicing traditional tantra yoga helps us tap into our own inner resources so that we may pursue our own unique pathways.

  • Our actual identities may be discovered through delving into our subconscious. We may live our best lives when we know who we really are. Relax and let go of the conditioning that stifles our joy. Take back control of our own lives and learn to stand up for ourselves.

7 Tantric yoga postures

Increasing your sense of self-confidence and self-acceptance may be as simple as practicing these seven tantric yoga positions.

1. Chair Pose (Utkatasana)

What Is Tantric Yoga

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Improved breathing and core heat may be achieved with the Chair Pose.

To do the Chair Pose, follow these steps:

  1. Stand with your feet hip-width apart. 2.
  2. As you inhale, raise your arms in the air over your head.
  3. Draw your navel toward your spine as you exhale.
  4. Bend your knees and sit back as if you were seated in a chair to get the most out of this exercise.
  5. Take 3 to 5 deep breaths here with your weight on your heels.
  6. Return to a standing posture one step at a time.
  7. Perform this step 5–7 times.

2. Corpse Pose (Savasana)


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Taking this position is like taking a one-way ticket to relaxation.

Pose in a fetal position:

  1. On a yoga mat, lie on your back and breathe deeply.
  2. To do this, spread your legs apart and let your feet dangle over the side.
  3. The next step is to put your arms at your sides.
  4. For additional back support, tuck your shoulder blades in.
  5. Take a deep, cleansing breath and let go of any tension.
  6. For at least five minutes, hold this position.

3. Half Boat Pose (HBP) (Ardha Navasana)


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Confidence and self-worth may be boosted with this tough core exercise.

Doing a half-boat pose:

  1. The first step is to lie flat on your back with your legs straight out.
  2. Your shins should be pressed together.
  3. In step three, raise your heels about six inches off the floor.
  4. Draw your tailbone toward your heels and engage your core.
  5. Hold for two breaths.
  6. Bring your left knee close to your torso.
  7. Inhale and exhale twice.
  8. Toss the coin.
  9. Hold for 2 breaths.
  10. This sequence may be repeated as much as ten times.

4. The Warrior I ( Virabhadrasana I )


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This is a great stance for opening up the chest and boosting self-confidence.

For Warrior I:

  1. Stand with your feet hip-width apart. 2.
  2. Take a couple steps forward with your right foot.
  3. Bend the right knee, so it’s positioned over your heel.
  4. Maintain a straight left leg.
  5. Position your right foot in front of you and your left foot outward.
  6. Lift your arms straight over your head while squeezing your shoulder blades together.
  7. Hold the stance for one minute at a time if you can do it.
  8. Toss the coin.

5. Empty Lakebed Pose (Tadaka Mudra):

What Is Tantric Yoga

Practicing this position will help you improve your breath control and calm your mind.

Pose of the Vacant Lakebed:

  1. Lie on your back as though you were in Savasana (the last resting pose).
  2. Interlace your fingers and raise your arms over your head.
  3. Take a deep breath in, extend your spine and relax your shoulders.
  4. Take a deep breath and inhale through your nose.
  5. Take a deep breath out and slowly exhale.
  6. Hold for up to ten breaths before repeating.

6. Mountain Pose (Tadasana)

What Is Tantric Yoga

Body awareness and proper alignment are both emphasized in this Pose.

Take a few deep breaths and hold the Mountain Pose:

  1. Stand with your feet hip-width apart.
  2. Make sure your feet are firmly planted on the ground.
  3. Lift your kneecaps and engage your quadriceps.
  4. Make sure your spine is in a straight line.
  5. Lift your ribs away from your pelvis with a deep inhale.
  6. Take ten to fifteen deep breaths.

7. Prasarita Padottanasana

What Is Tantric Yoga

Open your hips and relax your thoughts with this stretch.

To do a wide-legged forward bend while standing:

  1. Stand with your feet hip-width apart.
  2. Take two steps apart, forming a V with your legs.
  3. Both feet should be pressed to the ground.
  4. Bend your knees and place your hands on the floor as you do so.
  5. Align your head between your thighs and gently bend your elbows.

Use a prop if you can’t get your hands to the floor.

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