Tantric yoga is a deeply enriching practice that combines movement, breath, meditation, and sacred awareness to awaken your life force energy—also known as prana or kundalini. Unlike many fast-paced fitness-based yoga styles, Tantric yoga invites you to slow down, turn inward, and connect more deeply with your body, your breath, and your spirit.
If you’re new to this transformative path, don’t worry—Tantric yoga is accessible to all levels. This beginner-friendly guide breaks down everything you need to know to begin your journey with clarity, confidence, and respect for the tradition.
What Is Tantric Yoga?
Tantric yoga is a spiritual system rooted in Tantra, an ancient Indian philosophy that teaches everything in existence is sacred. Rather than escaping the body to achieve enlightenment, Tantra sees the body, the senses, and daily life as powerful tools for awakening.
Tantric yoga blends:
- Asanas (yoga postures)
- Pranayama (breathwork)
- Mantra (chanting)
- Meditation and visualization
- Energetic awareness (chakras and kundalini)
It is not solely focused on sexuality, though it does honor sensuality and energy flow in a sacred, holistic way.
Step-by-Step: How to Start Practicing Tantric Yoga
Step 1: Set a Sacred Intention (Sankalpa)
Before you begin, take a moment to pause and reflect on your “why.” What are you hoping to experience or awaken through this practice?
A sankalpa is a heartfelt intention. It could be:
- “I open myself to deeper connection with my body.”
- “I release emotional tension and welcome joy.”
- “I honor my energy and express my truth.”
Let this intention guide every step of your journey.
Step 2: Create a Quiet, Comfortable Practice Space
Tantric yoga is best practiced in a calm, private space where you can feel safe and focused.
Prepare your space with:
- A yoga mat or soft floor covering
- A cushion or bolster for seated work
- Candles, incense, or soft lighting
- Optional: crystals, essential oils, or meaningful objects (to build an altar)
Turn off distractions and let this be a space of sacred presence.
Step 3: Begin with Breath Awareness (Pranayama)
Start every session with breathwork to calm your nervous system and connect you to your energy body.
Try this simple practice:
- Sit comfortably with your spine tall.
- Inhale through your nose for a count of 4.
- Hold the breath gently for 2 seconds.
- Exhale through the nose for 6 counts.
- Repeat for 2–5 minutes.
This brings you into a parasympathetic (rest-and-digest) state and invites your awareness inward.
Step 4: Explore Gentle Asana with Presence
Tantric yoga postures are often slow, mindful, and energetically aware. You don’t need complex poses—focus on sensation, breath, and flow.
Begin with these:
- Cat-Cow Pose (to awaken the spine and breath)
- Seated Forward Fold (to open the hips and turn inward)
- Bridge Pose (to activate root and sacral energy)
- Child’s Pose (to rest and feel supported)
Move with intention. Feel the breath expand through your body. Stay present, not performative.
Step 5: Engage Your Energy Centers (Chakras)
As you move and breathe, bring attention to your chakras, the seven main energy centers in the body.
You can activate them by:
- Placing hands over each chakra and breathing into that space
- Visualizing colors (e.g., red at the root, orange at the sacral)
- Chanting bija mantras (seed sounds), such as “LAM” for the root chakra
This practice helps you tune in to subtle energy shifts and release blockages.
Step 6: Add Sound and Mantra
Mantra is a powerful Tantric tool to shift consciousness.
Try chanting softly:
- “Om” for universal connection
- “So Hum” (“I am that”) for breath awareness
- “Shreem” for abundance and flow
Let the sound vibration move through your body. Feel it resonate in your heart and spine.
Step 7: Practice Tantric Meditation or Visualization
Tantric meditation is often sensory and imaginative, using visualization to deepen your energetic experience.
Example practice:
- Sit comfortably, close your eyes.
- Visualize a warm golden light at the base of your spine.
- Imagine it rising slowly through each chakra.
- With each breath, feel the light expand and awaken your awareness.
You can also use guided Tantric meditations (available online or in apps like Insight Timer or YouTube).
Step 8: Close with Integration and Gratitude
After your practice, sit quietly and let everything settle. Tune in to the sensations in your body, the energy you’ve moved, and the emotions you feel.
Close your practice by:
- Thanking your body
- Repeating your intention
- Journaling any insights or emotions that surfaced
Tips for Building a Sustainable Tantric Practice
- Start small: Even 10–15 minutes a day can shift your energy.
- Honor your body: There’s no need to “perform.” Rest when needed.
- Stay consistent: Daily or weekly rituals create lasting change.
- Stay curious: Read about Tantra, attend workshops, or follow trusted teachers.
- Release judgment: Sensations, emotions, even tears are welcome. This is a safe space.
Final Thoughts: Awaken Your Inner Power
Tantric yoga is a journey of reconnection—with your energy, your sensuality, your heart, and the divine within you. It’s not about doing the most advanced pose—it’s about feeling more fully alive, embodied, and aware.
With patience, intention, and presence, your Tantric yoga practice can become a sacred path to healing, empowerment, and transformation—starting one breath, one posture, one mantra at a time.