Thai Yoga Exercises ("Ruesri Dat Ton")
Thai Yoga is also called hermit exercises or ascetic self-stretching. In Thai, it is known as Ruesri Dat Ton, also spelled in English as Ruesi Datton, Ruesri Dut Ton and other variations. It is pronounced "lue si dut ton" and it means "the hermit's auto-cure."
About Thai Hermit Exercises
Thai yoga exercises are performed in the morning, every day or three times a week if you are busy. A session lasting 20-30 minutes each is adequate. With every posture, you inhale and exhale as directed by the teacher, and then hold your breath for a few moments. Each posture may be repeated 3-5 times on each side. Do not exceed what feels comfortable to you. Also, it is important to rest and let your heartbeat rate return to normal before resuming the exercises. Thai yoga is practiced in the spirit of metta or loving-kindness. There is no point in being hard on yourself. Take it easy.
Make sure you observe all the ncessary precautions and requirements for Thai yoga practice. A grasp of basic Thai medicine theory is also essential. Above all, pay attention to your teacher's instructions.
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Thai Yoga Postures
The following are some of the basic postures of Ruesri Dat Ton given at the introductory or beginner level at the Wat Po Thai Traditional Medical School and other Thai massage schools. Illustrations are from the Wat Po archives and describe the same postures are the statues in the Wat Po rock garden.
Each posture consists of several movements. One breathes in and out in a specific manner, in time with the movements. For example: in Posture 1 you inhale as you raise your arms overhead and put the hands together, and exhale as you rest the hands above the head. This is thought to send the energy through the Sen lines of the body.
WARNING / DISCLAIMER: For safety and space reasons, only a partial description of the postures are given here. THESE ARE FOR GENERAL INFORMATION ONLY. Students receive a yoga handbook that describes the exercises in full. We encourage you to study with a real Ruesri Dat Ton instructor for optimum safety and results.
The book Traditional Thai Yoga: The Postures and Healing Practices of Ruesri Dat Ton describes 60 postures with full-color illustrations.
Posture #1: Relief for Tension and Headache
Description. The hermit raises his arms over his head, joins his hands and brings them down in front of his chest like in a wai or namaste. He turns his head to the left and then to the right, and then twists the torso to the left and then to the right while keeping the head facing forward.
Benefits:
- Exercises the neck, shoulders and back muscles
- Rhythmic breathing calms the mind
- Helps prepare for meditation exercises
Caution:
- Neck or shoulder problems
- Vertigo, high or low blood pressure, dizziness
- Difficulty standing upright
Posture #2: Relief for General Discomfort and Pain
Description. The hermit stretches his arms in front of him, turns his hands out and interlocks his fingers. He twists to the left and then to the right. Then he raises the arms overhead with the fingers still joined. He bends to the left, returns to the original position and then bends to the right. From the starting position he bends backwards and then forwards, as far as the trunk can bend.
Benefits:
- Exercises the back, shoulders, arms, wrists and hands
- Relieves general muscle pain
Caution:
- Herniated disc
Posture #3: Relief for Neck and Shoulder Pain
Description. The hermit stands with hands behind his back, the right hand holding the left wrist. He straightens the right leg behind him and bends the left knee. At the same time he pulls the left wrist to the right with his other hand. This is repeated on the other side.
Benefits:
- Exercises the knees, thighs and shoulders.
- Builds strength in thighs.
- Relieves neck and shoulder pain.
Caution:
- Stiffness in shoulders or muscles used in the exercise.
Posture #4: Relief for Stiffness in Legs and shoulders
Description: The hermit is in a standing position. He lays his left hand on his thigh close to the knee and his right hand on his waist. Then he bends the left knee, sliding the left hand on it. At the same time he stands on tip-toe on the right foot, which is extended and bent behind him.
Benefits:
- Exercises the knees, thighs and shoulders.
- Builds strength in thighs.
- Relieves neck and shoulder pain.
Caution:
- Tightness in muscles.
- Post hip or knee operation.
- Vertigo or high or low blood pressure.
Posture #5: Relief for Leg and Knee Pain
Description: From an upright position, the hermit steps back with the right leg. He places his left hand on the left knee and the right hand on his waist. He bends the left knee and then turns his head and shoulders to the right. Then he exhales and returns to the original position. This is repeated on the other side.
Benefits:
- Relieves knee, leg and back pain.
Caution:
- Tightness in muscles.
- Post hip or knee operation.
- Vertigo or high or low blood pressure.
- Herniatd disc.
Learn More About Thai Yoga
Books and Classes
Not many people know about Ruesri Dat Ton. Even in Thailand, the hermit's self-healing art is little-known. The best places to study this type of yoga are at Wat Po Thai Traditional Medicine School, which is also the head of the Southern lineage of Thai massage; and Chiang Mai in the north. One school in Chiang Mai that gives lessons on Ruesri Dat Ton is the Loi Kroh School which specializes in one-on-one teaching.
Very little has been published about Thai Yoga in the English-speaking world. An excellent introduction to the subject is Traditional Thai Yoga: The Postures and Healing Practices of Ruesri Dat Ton. Please visit our Thai massage and yoga bookstore.
Our website is not connected with the authors of this book; however we use it and highly recommend it. We are a compensaed affiliate of Amazon.com, with which we sell this and other Thai massage and yoga books on our website and blog.
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