Prostrations: A Buddhist Exercise Program (Updated)

04Jan09

An updated post from 2006, fixing broken links, etc.

This is a good time to start a practice of prostrations. Prostrations can purify the body, speech, and mind.Doing prostrations are good for your body, and heart. Here we will learn more about why and how to prostrate:

Why and How to Prostrate?

1. The Purification of Pride
2. The Purification of Body, Speech, and Mind
3. Physical Benefits

• Learn More:
• Why Prostrate.
• How to Prostrate.

Instructional videos from around the net

First: Basic instructions on how to perform prostrations in the Tibetan Buddhist tradition, given by the Venerable Thubten Chodron from Sravasti Abbey and Second:Tsem Tulku Rinpoche Teaches Prostrations Beneficial and entertaining!

Buddhism: Prostrations (1 of 2) (video)

Buddhism: Prostrations (2 of 2) (video)

Tsem Tulku Rinpoche teaches Prostration (1 of 2) (video)

Tsem Tulku Rinpoche teaches Prostration (2 of 2) (video)

Tip: Set up a playlist in iTunes to use for prostrations

Create a playlist in iTunes that has multiple copies of the same track. This is useful if you want to create a playlist that has a Buddhist Prostration Prayer to Prostrate along with. The picture below shows how I have set up a Playlist with 13 copies of the “Prostrations To The Seven Medicine Buddhas” Prayer by Robina Courtin. Prostrating along with this playlist acts as a guide to the duration and amount of prostrations you are doing because iTunes or your iPod will simply end after all of the tracks have been played. To increase the amount of prostrations you do per session simply add more copies to the playlist.

(Click to enlarge)

Download the “Prostrations To The Seven Medicine Buddhas” Prayer by Robina Courtin (if you find this track useful please purchase the entire essential Buddhist Prayers CD at the FPMT store Here.)

Tip: Use Google spreadsheets to keep track of your total prostrations

You can set up a spreadsheet in Google Spreadsheets, to log and keep a running total of your prostrations. See picture below:

(click to enlarge)

You can view our sample spreadsheet, and save it to your Google Docs Here. (select file/copy spreadsheet…)

Practice:

A regular practice of prostrations can be a great way to optimize your practice time. You gain many benefits, and purify your karma whilst optimizing the body, mind and spirit. I would like to invite each of you to try and start a practice of mindful prostrations, and to see if you can set a goal of 1,000 or 10,000 or 100,000 prostrations.

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