The Five Tibetans stimulate and rejuvenate the entire psycho-physio network, and are rumoured to be the source of the fountain of youth! They stimulate full energy flow through the chakras and enliven corresponding nerves, organs, and glands. These exercises also tone and strengthen the major muscle groups, contributing to a strong, resilient physique. We recommend that the 5 Tibetans be practiced by Intermediate students wanting to further their practice; for those who lack energy in their day to day lives; or perhaps those wanting to promote weight loss. Begin with a comfortable number of repetitions, then you can increase up to 21. To ensure that you are practicing properly, carefully read the instructions for each exercise, and refer to the accompanying figures.
Final resting pose (Corpse Pose)
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inhaling through the nose. 5. (Turn your head to the left. Be careful. Take a full. Fingers are together. that is the direction in which you want to spin.yoga.
You may experience some dizziness when you first practice this exercise. These mystics are known as ‘Whirling Dervishes’.
YogaHealth © HEAD OFFICE 9252 0043 www. Repeat the inhale and exhale. Stand up straight with your arms outstretched to the sides (Figure 1a). Exhale through the mouth with your lips pursed in an ‘0’. 2. stand with your feet together and your hands on your hips (Figure 1b). 3. This is the same motion practiced by Islamic dervishes.the balance mechanism residing in the inner ear. This exercise strengthens the vestibular t apparatus . completing two full breaths before moving on to Tibetan # 2. and don' push it. spin full circle in an anti clockwise direction. 1
1. Holding this arm position. the Sufi mystics who twirl at rapid speeds for long periods of time.) Repeat the spin 21 times without a break.2
. When you finish spinning. deep breath. 4.com. With regular practice the dizziness will stop. even at very fast speeds. palms are open and facing downward. and the spin will become easy and fluid.
3. Your legs are fully extended. Exhale through either your nose or mouth. exhaling as you bring them down. Your toes point toward the sky. 4. your lower back should remain flat on the ground. tucking your chin into your chest (Figure 2b). 2
1. bringing your legs and head down to the ground. Inhale through the nose. deep breaths inhaling through the nose and exhaling through the mouth. stand with your feet together and hands on hips (Figure lb). Arms are by your sides with the palms flat on the floor (Figure 2a). ankles flexed and touching. This is all done in one smooth motion. 2. Repeat 21 times. inhaling as you raise your legs and head.yoga.3
. Take two full. and raise your head.
1b YogaHealth © HEAD OFFICE 9252 0043 www. lift your legs a little past a 90 degree angle. with your lips pursed in an ‘0’.
When you are finished. Lie on your back on a mat or rug.
stand with your feet together and your hands on your hips (Figure 1b). Repeat the entire motion 21 times in a steady. 5.com. Your hands will support you as you lean back. arching back from the waist. as you return to the starting position.au
. Kneel with the balls of your feet resting on the ground. 4. Then exhale through either the nose or mouth. Place your palms against the backs of your thighs just below the buttocks. 2. Drop your head as far back as you comfortably can (Figure 3b).
When you finish. inhaling through the nose and exhaling through the mouth. with your lips pursed in an ‘0’.
1b YogaHealth © HEAD OFFICE 9252 0043 www. Inhale through the nose. 3. Your spine is erect. 3
1. with your chin tucked into your chest (Figure 3a). unbroken rhythm.
6. Take two full.4
Tibetan No. deep breaths. Your knees are about four inches apart.yoga.
Do not let your feet slide. the movement is instead accomplished by pivoting at the shoulders. 4
3. feet together and hands on hips (Figure1b). The feet should stay in the same place through this whole exercise. they must be placed exactly alongside the hips. Inhaling through the nose. Repeat this motion 21 times in a steady. Positioning of the hands is very important. raise your hips as you bend your knees.
Stand when you are finished. with your lips pursed in an ‘0’.
5. Exhale through either the nose or mouth as you come down to the starting position.
1b YogaHealth © HEAD OFFICE 9252 0043 www. the arms should not bend. 4. bringing the soles of your feet flat to the ground and dropping your head all the way back (4b). unbroken rhythm.au
.com. deep breaths.5
Tibetan No. Place the palms of your hands flat on the ground beside your hips. Take two full. Tuck your chin into your chest (Figure 4a).yoga. inhaling through the nose and exhaling through the mouth. You will come into a position in which the trunk is parallel to the ground while the arms and legs are perpendicular. Sit up straight with your legs outstretched in front of you.
Let the breath be gentle and easy.yoga.6
Tibetan No. 7.
Repeat the entire motion 21 times in a smooth.
6. lie down on your back and relax for several minutes (Figure 6). inhale through the nose as you raise your buttocks and tuck your chin into your chest. Your head is up and back (Figure 5a). 2. Except for the palms of your hands and the balls of your feet. Notice any new sensations in your body. deep breaths. with your lips pursed in an ‘0’.au
. 5.com. stand with your feet together and hands on hips (Figure1b).
4. your body remains off the ground during the entirety of this exercise. Both the arms and the legs are about two feet apart. Take two full.
6 YogaHealth © HEAD OFFICE 9252 0043 www. bringing your body up into a perfect triangle (Figure 5b). Upon finishing. 3. When you have finished performing all five exercises. inhaling through the nose and exhaling through the mouth. unbroken rhythm. Begin this exercise by supporting yourself on the palms of your hands and the balls of your feet. and your arms and legs do not bend at all. 5
1. Exhale through either your nose or mouth as you swing back down to the starting position. Keeping your arms and legs straight.