Return to Home Page
Bon Trul Khor, or "Magical Wheel," is a Tibetan yoga from the Bon tradition
that integrates physical movement, breath control (pranayama), and meditative
awareness to balance the subtle energies of the body. Unlike Indian Hatha
Yoga, it emphasizes dynamic movements paired with breath retention to guide
vital energy (lung or prana) through the channels (tsa). For Westerners,
this adaptation simplifies complex traditional elements, requiring no prior
experience, while maintaining the essence of the practice. It’s gentle,
doesn’t demand extreme flexibility, and fits a modern schedule.
20-Minute Bon Trul Khor Yoga Sequence for Westerners
Total Time: 20 minutes
Focus: Clearing energy channels, calming the mind, and energizing the body
Equipment: Comfortable space, optional mat or cushion
1. Preparation & Centering (3 minutes)
Posture: Sit cross-legged or on a chair, spine straight,
hands resting on knees, palms up.
Breath: Inhale deeply through the nose for 4 counts,
exhale for 6 counts. Repeat 5 times.
Mind: Focus on the sensation of breath at the navel,
settling into stillness. This aligns with Bon’s emphasis on connecting
body and mind before movement.
2. Nine Purification Breaths (5 minutes)
A foundational Bon practice to clear stagnant energy from the channels.
Posture: Remain seated.
Steps:
Right Channel (White Light):
Raise right hand, close right nostril with thumb, inhale deeply through
left nostril (visualize white light), close left nostril with ring finger,
exhale through right nostril. Repeat 3 times.
Left Channel (Red Light):
Switch hands, close left nostril with thumb, inhale through right nostril
(visualize red light), close right nostril, exhale through left. Repeat
3 times.
Central Channel (Blue Light):
Both hands on knees, inhale through both nostrils (visualize blue light
into the spine), exhale fully. Repeat 3 times.
Pace: Slow and deliberate, about 30 seconds per
breath cycle.
3. Tsa Lung Warm-Up Movements (5 minutes)
Gentle movements to awaken the five vital winds (energies tied to the elements).
Posture: Stand with feet hip-width apart, arms relaxed.
Sequence (1 minute each):
Upward Movement (Space):
Inhale, raise arms overhead, hold breath for 3 seconds, exhale, lower arms.
Repeat 3 times.
Side Twist (Air): Inhale,
arms out to sides, twist torso right, hold breath 3 seconds, exhale back
to center. Switch sides. Repeat 3 times per side.
Forward Bend (Fire): Inhale,
arms up, exhale, fold forward, hold breath 3 seconds, inhale back up. Repeat
3 times.
Hip Circles (Water): Hands
on hips, circle hips clockwise 3 times, hold breath at end, exhale. Reverse
direction.
Knee Lifts (Earth): Inhale,
lift right knee, hold breath 3 seconds, exhale, lower. Switch legs. Repeat
3 times per side.
Focus: Move with breath retention to direct energy,
a key Trul Khor principle.
4. Simplified Trul Khor Movement: "Shaking the Limbs" (4 minutes)
A traditional Bon practice to release tension and vitalize the body.
Posture: Stand, feet shoulder-width apart.
Steps:
Inhale deeply, raise arms
slightly, hold breath.
Shake arms, legs, and torso
vigorously for 10 seconds (like shaking off water).
Exhale fully, relax for
10 seconds.
Repeat 5 times, increasing
energy each round.
Mind: Imagine stress or heaviness leaving the body,
aligning with Bon’s purification intent.
5. Closing Meditation (3 minutes)
Posture: Sit comfortably, hands in lap, palms up.
Breath: Natural breathing, no forced rhythm.
Mind: Visualize a warm, clear light at the heart,
spreading outward. Rest in this awareness, reflecting Bon’s goal of innate
luminosity.
Notes for Westerners
Accessibility: No need for advanced flexibility or
esoteric knowledge. Movements are simple, and breath retention is short
to avoid strain.
Benefits: Enhances energy flow, reduces stress,
and prepares the mind for meditation—practical for busy lifestyles.
Cultural Respect: This skips advanced visualizations
(e.g., five colors of wisdom) to focus on physical and mental balance,
making it approachable while honoring the tradition’s roots.
This 20-minute sequence distills Bon Trul Khor into a beginner-friendly
practice, blending movement, breath, and awareness.
