Four thousand years old and still preserved in their original form, these exercises are so beneficial, that they still don’t have serious competition.Five poses or Five Tibetans are exercises that you need to introduce into your lifestyle and rhythm.
These exercises raise energy levels, stimulate the endocrine glands and all seven chakras, they also strengthen the immune system and they’re not demanding at all. To begin with, you’ll need for three minutes for the entire series.
- Stand up straight with your arms to the side. Keep your fingers together, palms open and facing down, feet are at shoulder level. Make a full circle in a clockwise direction. While turning,take a deep breathe in and out. One turn is one repetition. If you feel sick, and in the beginning you will, when you have finished all of rotation, pull out your arms and focus on jointed thumbs until the discomfort passes.
- Lie on your back on a flat hard surface. Extend your legs, and keep your arms close to the body with the palms facing the floor. Breathe in through the nose, lift your feet (a little over 90 degrees) and lift your head so that it’s closer to the chest. Gently exhale and lower your head and legs.
- Kneel with yourfeet facing upward, while resting on your toes. Keepyour knees slightly apart, and keep your pelvis in line with the back. Put your hands on your buttocks, and lower your chin towards the chest. Breathe, andtilt your head as far back. Breathe short and then exhale, return to the starting position.
- Seat with your legs outstretched. Place your palms on the surface in the width of the hips while your pelvis is upright, put your chin on your chest. Inhale, lift your hips and bend your knees, lower your head to the floor so that you form a bridge. Briefly hold that position and then with a gasp return to the starting sitting position.
- Begin this exercise by holding your hands outstretched, with your palms and feet resting on the floor. Tilt your head back. Stretch your arms and legs, and while inhaling raise your hips and head lay on the breast to the position occupied by the triangle. With a gasp return to the starting position. In addition to hands and feet, during the execution of this exercise your body must not descend to the ground.
A Rule To Be Followed
It’s best to do the exercises in the morning, about half an hour after getting up and before breakfast. The first seven days, do three repetitions of each pose. Then, the second week – four, five – the third week and so on until you get to number 21. This is the number of repetitions that should be done as long as you are doing the Tibetans.