The Tibetans is a name given to a set of five dynamic yogic exercises for improving health, energy and focus. These exercises, also known as the “five rites of rejuvenation” affect the innate energetic power of the human mind, body and soul.

Benefits

The five Tibetans stimulate energy flow through the chakras or energy centres and enliven the corresponding nerves, organs and glands. Regular practice relieves muscular tension, nervous stress, improves respiration, digestion and functioning of the cardio-vascular system.

All you need is 5 minutes everyday for practising these exercises. It is best to perform these rites early in the morning, or three hours after eating. Ideally, each of these exercises is to be repeated 21 times. You can start with 11 repetitions and then work your way up.

Stand up straight with your arms outstretched to the sides--fingers together, palms facing downward. Holding this arm position, spin full circle in a clockwise direction.

Lie on your back on a mat. Your legs are fully extended and arms by your side. Inhale, and lift your legs up to a 90-degree angle. Raise your head, tucking your chin into your chest. Exhale, and return to starting position.

Sit in a kneeling position. Your knees should be about four inches apart. Place your palms against the back of your thighs just below your hips. Your spine should be erect and chin tucked into your chest. Inhale and arch backwards dropping your head as far back as you comfortably can.
Exhale, and return to starting position.

Sit up tall with your legs outstretched in front of you. Place the palms of your hands on the ground beside your hips. Inhale, and raise your hips as you bend your knees, bringing the soles of your feet flat to the ground as you drop your head all the way back. Your trunk should be parallel to the floor. Exhale, and return to starting position.

Begin this exercise by supporting yourself on the palms of your hands and your feet (the upward facing dog pose), your head is up and back. Inhale, as you get into this position. Exhale, as you lift your legs, hips and spine off the floor, bringing your body up into a perfect triangle (the downward dog pose).

Top