4. With the Vajra Mudra shooting the sky and tightening the lower part: Cross the two knees and hold the body erect. Join the fingers of both hands and massage the body from the lower part up to the head; then use the fingers to support the whole body and lift it up. Then suddenly loosen the fingers, and let the body drop down vehemently.

5. Like a dog vomiting, shaking the body: Cross the knees and keep the body straight. Put the two hands on the ground, and then successively lift up the body and the head. As the hands release the support and the body drops down, the whole body should be waved and shaken as though trembling. At the same time exhale the air and utter a prolonged Ha sound, turning round at the waist. Repeat three times.

6. Shaking the head and body and stretching the limbs: Put the right hand on the left knee and the left hand on the right knee. Use the fingers of both hands to pull up the knees, then shake the head and body.

The yogi who practices these exercises must be acquainted with the art of holding the breath. He must be at ease and gentle. The best time to practice these exercises is before eating, or some time after the meal when the stomach is not too full. These exercises should be practised until the body becomes very flexible and energetic.

The Practice of the Visualization of the Stong-ra
(the Empty Body)

The Yogi should visualize the image of the patron Buddha as before, but now he should especially visualize the interior of the body as clear and transparent, like crystal, from the top of the head to the soles of the feet. In this manner, the yogi should try to stabilize the visualization. The practice of mental visualization and the physical exercises should be carried out alternatively.

The Stong-ra practice is to visualize the body without the slightest shadow or obstruction as if one were seeing a clear rainbow. one's body cannot at this stage actually become (a body of rainbow), the stabilization of this visualization will enable the yogi to overcome the hazards--the nerve pains and prana pains--which he may encounter during his practice. Because of this Stong-ra practice, the greater pains or hazards will not arise; even if these pains do arise they can be subdued by the practice of Stong-ra visualization. This is the special advantage of practicing Stong-ra as well as the physical exercises.

Although there are a number of different statements and arrangements of the Stong-ra practice, the teaching of Pag-mo-grub-b'a says no more than the instruction given above; therefore, one should know that to follow this instruction is quite sufficient.