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Tibetan Yoga T5T - The Five Tibetans
Tibetan Yoga T5T - The Five Tibetans
A form of yoga practised by Tibetan lamas for centuries? Postures that make you feel younger and stronger? Five rites of rejuvenation Core strength Another type of yoga? Surely we have enough, dont we? These days I here seem to be yogas of every flavour imaginable, most of which are difficult to pronounce and even more difficult to perform. New schools crop up all the time, there are new twists to old ones, and conferences, sponsors, special diets and yoga accessories all make good business sense, right? Its a powerful package on offer physical, mental and emotional emancipation. !.Looking good and feeling even better is more enticing than a TV commercial. Its hip. Commercially viable, sexy, sweat drenched and offers a ringside view of the inner consciousness. Whats more, it works most of the time! But away from all this hoopla, the legendary secret of a long and healthy life reportedly developed by Tibetan lamas is slowly creeping across the world. Its known as the Five Rites of Rejuvenation. Centuries ago, its believed, a group of Tibetan lamas took hundreds of Asanas (yoga postures) from India to their homeland. There, they modified and reinvented them into five dynamic asanas the Five Rites. The lamas practised the Rites for centuries but no one knew of this until Colonel Bradford, a retired British army officer, travelled to Tibet and chanced upon the monastery where the lamas resided. He lived with them and practised the Five Rites for two years. His backache and arthritis were cured within months; he began to feel and look younger and could run up mountain slopes, where previously brisk walks had been difficult. Colonel Bradford then returned home and shared his experiences with Peter Kelder a writer who detailed the Rites in his book, the ancient secret of the fountain of youth. How do the Five Rites, work? There are seven major chakras or vortexes (energy centres) in the body. When we are young, these vortexes spin very quickly, allowing energy to move rapidly through the body. But as we age and due to our irregular lifestyle, the chakras slow down or get blocked, inviting fatigue and sickness. The quickest way to regain youthful vigour, optimal health and vitality is to get them spinning quickly again; in other words, balance the chakras. This is what the Five Rites achieve. The seven major chakras are along the spinal column. Secondary chakras Are located in the palms, the soles of the feet and at major joints arms and legs. The Five Rites stimulate the chakras. They are five simple yogic exercises that take about 5 minutes, dont require supervision, can be learnt easily and be done anywhere, provided your stomach is empty.
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Invigorated inside out Razia does the Five Rites each morning. I results have been significant. Previously, she would go to a physiotherapist for her backache. But now the pain has disappeared. I also feel very energetic, she adds. I recently hiked 28 km in the Himalayas and I feel young, positive and enthusiastic. My skins condition has improved, my hair has stopped falling and because the hormones are balanced I dont feel the onset of menopause. My memory and concentration arc also better. How do you begin? You have to start with five repetitions. Dont rush it, warns Razia. YOU may not be ready for it. Add two repetitions every week till you reach 21. It doesnt help if you do more than 21. In terms of diet, she says, It is advisable to cut down on fat and sweets. It also helps to eat more fresh fruit, fruit juices, raw vegetables, nuts and dried fruits like dates, apricots and figs. Many people have benefited by eating small meals at short intervals instead of three large meals. The Tibetan yoga workshops she conducts also include positive thinking exercises, breathing exercises, stress- releasing exercises and meditation. If someone is already doing other forms of yoga or other exercises he or she can continue and add Tibetan yoga too, says Razia. I have been doing Tibetan yoga along with the breathing exercises and meditation and this gives me enough exercise for my body. I feel it works on all four systems of our body cardiovascular, respiratory, digestive and nervous which leads to the integrated functioning of mind, body and spirit. Can anyone do it? It is always advisable to consult a doctor before doing any form of exercise, especially if have medical problems, says Razia, who has taught more than, 7000 people. People suffering from heart problems and lower back problems should consult their doctor, do the exercises very slowly and learn them correctly, she explains. There are three categories of people who should not do the Rites: those suffering from Parkinsons disease, those who have recently had heart surgery and pregnant women. Very overweight people are unable to do the Fourth Rite. We have done classes for senior citizens up to the age of 80 but they have to do the Rites slowly and under supervision. Page3/8 Compiled and published by Capt.M.J.Thavapunithan John
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Spread and spin The 1 st Rite of rejuvenation, also known as Tibetan yoga, a series of dynamic postures that take 15 minutes to perform. 1ST RITE (Spinning) Stand straight with arms outstretched to the sides. Keep palms open and facing downwards with fingers close together and head straight. Now, begin spinning your body 360. Begin with 5 repetitions and increase frequency over a period of time to 21. You might feel dizzy but keep your breathing steady.
2ND RITE (Leg raises) 1. Lie flat on your back. Extend legs fully with your ankles touching. Arms must be at the side with palms flat (facing down) on the floor. 2. Inhale, raise your head and tuck it into your chest. 3. In the same motion, gently lift your legs. Your lower back should remain flat on the ground. Exhale slowly and gently bring your legs and head back to the starting position. Repeat 21 times, inhaling as you raise your legs and head, exhaling as you bring them down.
3RD RITE (Camel) 1. Kneel with the toes of your feet flat on the ground. Your knees must be about 10 cm apart, your spine erect and your chin tucked into your chest. Place the palms of the hand on the sides of the thighs and move them to the back of the thigh. 2. Inhale and arch back from the waist. Your hands should remain in place. Drop your
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position.Repeat 21 times. 4TH RITE (Table Top) Sit on the floor with your legs extended. Upper body erect, feet 12 apart, flexed, palms flat on the floor next to your hips, fingers pointed towards your feet. Tilt your head as far back as you can comfortably, and at the same time bend your knees and push your torso upwards into a tabletop position. Straighten arms. Your trunk is now parallel to the ground. Tense every muscle in the body, relax, exhale and slowly return to starting position. Do not let your feet slide or bend your arms.
5TH RITE (PENDULUM) Lie with your face down. Rest your body on your palms and your toes in a flexed position. Ensure your arms and legs are about 60 cm apart. Do not bend your arms. Arch your upperbody, slowly throw your head back, letting your arms support your body. Then, slowly lower your chest and head towards the floor even as you raise your behind towards the ceiling. Now your body should be in an inverted V Tuck your chin into your chest. Pause, lower your behind while pressing palms on the floor until your legs are back to a flat position, parallel to the floor. Inhale on your way up, exhale while lowering your body to the starting position. Avoid bending your arms and legs. Start with 5 and
gradually build up to 21 sets. Note: Beginners should consult a doctor before attempting these exercises. Begin with 5 and gradually build up to 21 repetitions.
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