Trul Khor Brings Quick Result and Lots of Benefit - Geshe Lungrig on Tibetan Yoga

Sep 18, 2026

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Interview-style account of Geshe Lungrig Namdag’s teaching of Tibetan yoga trul khor, including his motivation, training background, and how practitioners learn preliminary practices and meditation before practicing tsa lung trul khor. The text explains trul khor’s benefits on physical, energetic, and mental levels: improved meditation, reduced sleepiness, joy and happiness, and greater openness and energy flow. It also links the body’s five-element composition to health, balance, and spiritual progress by cutting illusions and liberating negative emotions.

LanguageEnglish

CategoryHealthcare

FormatPDF

Pages6

Reading Time15 min

AccessFree to download

Trul Khor and Its Benefits

Background and Training

Tsa Lung Trul Khor in Texts and Practice

Effects on Body, Energy, and Meditation

Trul khor brings quick result and lots of benefit, says Geshe Lungrig about Tibetan yoga written by Jitka Polanská Encouraged by Khenchen Tenpa Yungdrung, Geshe Lungrig Namdag taught Tibetan yoga to the participants of this year’s summer retreat at Shenten, during the morning meditation .“I have developed a strong connection to the exercises, I experience clearly the power they have to improve our meditation and our health, and so I am motivated to share this message with others,” he says . Do you remember when you heard about trul khor for the first time? First briefly, let me say something about myself. When I was young, around thirteen or fourteen years old, I went to the monastery in my hometown, Khyungpo Tengchen Gon. My brother was already studying at the monastery and he encouraged me to join. At the beginning, I was taught reading and writing in Tibetan and chanting. After some time, I decided to become a monk. There were around sixty monks there, at that time, not many. Nowadays, more than three hundred. My brother has become the abbot – khenpo – of the monastery in the meanwhile. As a monk, I continued studying chanting, playing ritual instruments like the drum damaru, and also I was introduced to the preliminary practices, which I completed. We were a group of monks and for more than one hundred days we practiced only ngondro. After that I started slowly with the main practice, meditation, also phowa, I was sixteen, seventeen, maybe, at that time. When I was eighteen, I went on a pilgrimage, with my brother and other monks, we were seven eight monks all together. We went to holy places like Menri monastery, Yundgrung Ling monastery, Bonri, all very special places. Did you get familiarity with trul khor already in Tibet, or only at Triten Norbutse where you studied later? Already in Tibet, at the Khyungpo Tengchen Gon. We did one hundred days of tummo retreat and practiced different kinds of trul khors. We were explained how to do before the retreat started. My brother taught a group of monks to which I also belonged. Later, I received further teaching about tsa lung trul khor from Drubdra Khenpo, Geshe Gelek, Khenchen Rinpoche at Triten Norbutse, and practised it. In Tibet, tsa lung trul khor is not taught widely, only to those who are seriously interested. They have to do some preliminary practices and meditation and only after they are given the teachings. Now you teach trul khor yourself. Was it something that you liked from the very beginning? I think I am more interested in trul khor now. I like it very much because I understand more the benefits of these exercises. It is very beneficial for all of us, whether we are a sutra practitioner, a tantra practitioner, or a dzogchen practitioner. Our physical body is very important for everyone. We say that if you want to cross a big ocean, you have to have a good boat. If your boat is not very good, you cannot cross, and you can even drown. We always speak about the mind, the mind is like a captain of the boat. But the body is also very, very important on the spiritual path, and that’s why yoga and trul khor have been practised. People who are not on the spiritual path do sports to take care of their bodies, and we have yoga exercises. I arrived at that conclusion. I myself do as much as I can and I also want to show other people how to do them. Do you do yoga exercises regularly? Not every day, from time to time, and especially when I have some teachings on yoga to do, I train for two three weeks before, and also I study texts speaking about these exercises. I noticed, when you taught us this summer at Shenten, that you compare different sources of texts . Tsa lung trul khor in its various forms is described in different texts . Yes, I checked the texts written by Shardza Tashi Gyaltsen, also Zhang-Zhung Nyen Gyud, which contain instructions for the set of exercises I was teaching you during the summer. Also, Ma Gyud texts speak abou

FAQs

What motivates Geshe Lungrig Namdag to share trul khor?

He says he has a strong connection to the exercises and clearly experiences their power to improve both meditation and health, which motivates him to share the message with others.

How is trul khor traditionally taught in Tibet according to the text?

It is not taught widely; only people seriously interested receive the teachings after preliminary practices and meditation.

What benefits does trul khor provide on physical and energetic levels?

Practitioners can immediately experience more openness and energy rising and flowing freely, and it helps warm the body, expand space in the mind, reduce sleepiness, and increase joy and happiness.

Sep 18, 2026

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