Lady Niguma was a female yogi who lived a thousand years ago. She taught a special kind of yoga that helps relieve the stress of modern life and brings youthful energy. This unique series moves through the chakras step by step, guiding the practitioner through a blissful inner journey. Now, for the first time, it is available as a film guided by Master Teacher and Tibetan Buddhist monk Geshe Michael Roach, along with other experienced yogis and yoginis of the Tibetan Yogic lineage.
Official website of Yoga Studies Institute – https://www.yogastudiesinstitute.org/
Chanting the Bija Mantras
The practice begins in a cross-legged seated position, known as Sukhasana. With palms resting on the knees in Mudra position and a gentle smile, the practitioner chants the sacred Bija (seed) Mantras corresponding to each chakra, focusing the mind on their subtle locations:
- Kshang – Sacred sound for space, linked to the Muladhara Chakra (groin)
- Yam – Sacred sound for wind, for the Svadhishthana Chakra (tailbone)
- Ram – Sacred sound for fire, for the Manipura Chakra (navel)
- Lam – Sacred sound for the earth, for the Anahata Chakra (heart)
- Sum – Sound symbolizing the world mountain, for the Vishuddha Chakra (throat)
- Hung – Sound of enlightenment, for the Crown Chakra (top of the head)
- Om – The universal sacred sound to conclude the chant
Each mantra is chanted rhythmically in sets of four rounds, allowing the sound to resonate through the subtle body and awaken internal awareness.
Surya Namaskar (Sun Salutation)
Following the chanting, the practice transitions into Surya Namaskar, or Sun Salutation – a traditional sequence of twelve yoga postures. The series is practiced with mindful breathing and fluid movement, offering both physical and spiritual benefits.
- Pranamasana – Prayer Pose
- Hastauttanasana – Raised Arms Pose
- Hasta Padasana – Hand to Foot Pose
- Ashwa Sanchalanasana – Equestrian Pose
- Dandasana – Stick Pose
- Ashtanga Namaskara – Eight Point Salutation
- Bhujangasana – Cobra Pose
- Adho Mukha Shavasana – Downward Dog
- Ashwa Sanchalanasana – Equestrian Pose (opposite leg)
- Hasta Padasana – Hand to Foot Pose
- Hastauttanasana – Raised Arms Pose
- Tadasana – Standing Pose
The movements are synchronized with the breath—inhale and exhale guiding the flow. The cycle is repeated multiple times to deepen the connection between body, breath, and inner awareness.
Focused Stretching and Seated Poses
The practice continues with gentle seated forward bends, first with the left leg extended and then switching to the right. Practitioners are invited to bring awareness to the Muladhara Chakra at the pelvic floor, using breath and gentle movement to clear energy blockages.
In Baddha Konasana, or bound angle pose, the attention remains at the pelvic base while folding forward. Deep breathing accompanies the posture, helping to ground and calm the practitioner.
Advanced Yogic Techniques
The series introduces Ashvini Mudra—a rhythmic contraction and release of the pelvic muscles—to stimulate energy at the root chakra. This is followed by Bepchung Sum or “Three Drops Pose,” which involves lifting the hips using the knees and releasing the arms in rhythm with the breath.
The final part includes a Vinyasa flow and resting in Balasana (Child’s Pose), before extending the legs and lying down in final relaxation.
“This practice is simple yet complete, guiding you through a transformative journey of breath, movement, and inner awareness — all under the guidance of Geshe Michael Roach.”
Watch the full video:
