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Information Sheet
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. We suggest you start with 3 repetitions of each exercise a day for the first week, then increase by 2 repetitions as each exercise becomes easier, until you reach 21 repetitions. If you have heart problems, MS, Parkinson's, severe arthritis of the spine, uncontrolled high blood pressure, a hyperthyroid condition, vertigo or any serious health problem, then consult your physician prior to starting these exercises. If you have neck, shoulder or lower back problems, then check with your yoga instructor before starting—they can suggest some modifications.

Tibetan 2 Tibetan 1

Tibetan 4 Tibetan 3

Tibetan 5 YogaHealth © HEAD OFFICE 6461 6749 www.yoga.com.au

Final resting pose (Corpse Pose)

yoga. stand with your feet together and your hands on your hips (Figure 1b). Take a full. Repeat the inhale and exhale. YogaHealth © HEAD OFFICE 6461 6749 www. When you finish spinning. With regular practice the dizziness will stop. 4. Holding this arm position. 2. These mystics are known as ‘Whirling Dervishes’.2 Tibetan No. Fingers are together. even at very fast speeds. and the spin will become easy and fluid. or clockwise if you are in a northern hemisphere. Stand up straight with your arms outstretched to the sides (Figure 1a).the balance mechanism residing in the inner ear. 5.au . deep breath. 1 1.) Repeat the spin 21 times without a break. palms are open and facing downward. Be careful. completing two full breaths before moving on to Tibetan # 2. Exhale through the mouth with your lips pursed in an ‘0’. 3. This is the same motion practiced by Islamic dervishes. spin full circle in an anti clockwise direction if you are in southern hemisphere. and don' push it. the Sufi mystics who twirl at rapid speeds for long periods of time.com. This exercise strengthens the vestibular t apparatus . inhaling through the nose. 1a 1b You may experience some dizziness when you first practice this exercise. (Turn your head in the direction you want to spin.

Inhale through the nose. Arms are by your sides with the palms flat on the floor (Figure 2a). deep breaths inhaling through the nose and exhaling through the mouth. 4. Your legs are fully extended. your lower back should remain flat on the ground. Your toes point toward the sky. Lie on your back on a mat or rug.au . exhaling as you bring them down. inhaling as you raise your legs and head.com. stand with your feet together and hands on hips (Figure lb). and raise your head.3 Tibetan No. ankles flexed and touching. Exhale through either your nose or mouth.yoga. 1b YogaHealth © HEAD OFFICE 6461 6749 www. 2. with your lips pursed in an ‘0’. tucking your chin into your chest (Figure 2b). This is all done in one smooth motion. 2 1. 2a 2b 5. Take two full. Repeat 21 times. bringing your legs and head down to the ground. lift your legs a little past a 90 degree angle. When you are finished. 3.

au . Place your palms against the backs of your thighs just below the buttocks. Your hands will support you as you lean back. inhaling through the nose and exhaling through the mouth. Kneel with the balls of your feet resting on the ground. Your knees are about four inches apart. 1b YogaHealth © HEAD OFFICE 6461 6749 www. Take two full.com. Repeat the entire motion 21 times in a steady. Drop your head as far back as you comfortably can (Figure 3b).yoga. 3a 3b 6. When you finish. Your spine is erect. 3 1. 5. 4. stand with your feet together and your hands on your hips (Figure 1b). arching back from the waist. with your chin tucked into your chest (Figure 3a). deep breaths. as you return to the starting position. unbroken rhythm.4 Tibetan No. with your lips pursed in an ‘0’. 2. Then exhale through either the nose or mouth. Inhale through the nose. 3.

deep breaths. Tuck your chin into your chest (Figure 4a). Sit up straight with your legs outstretched in front of you. 2.yoga. feet together and hands on hips (Figure1b). You will come into a position in which the trunk is parallel to the ground while the arms and legs are perpendicular.com. Positioning of the hands is very important. Do not let your feet slide. Repeat this motion 21 times in a steady. The feet should stay in the same place through this whole exercise. with your lips pursed in an ‘0’. 4 1. Stand when you are finished. Also. 3. 4. they must be placed exactly alongside the hips. unbroken rhythm. the arms should not bend. inhaling through the nose and exhaling through the mouth. Take two full. raise your hips as you bend your knees. the movement is instead accomplished by pivoting at the shoulders. 1b YogaHealth © HEAD OFFICE 6461 6749 www.au .5 Tibetan No. 4a 4b 5. Exhale through either the nose or mouth as you come down to the starting position. bringing the soles of your feet flat to the ground and dropping your head all the way back (4b). Place the palms of your hands flat on the ground beside your hips. Inhaling through the nose.

and your arms and legs do not bend at all. 2. with your lips pursed in an ‘0’. unbroken rhythm.6 Tibetan No. Both the arms and the legs are about two feet apart. Take two full. Repeat the entire motion 21 times in a smooth. inhaling through the nose and exhaling through the mouth. Let the breath be gentle and easy. Upon finishing. Begin this exercise by supporting yourself on the palms of your hands and the balls of your feet. 6 YogaHealth © HEAD OFFICE 6461 6749 www. Your head is up and back (Figure 5a). When you have finished performing all five exercises. deep breaths. 3. 5. 5a 5b 4.yoga. your body remains off the ground during the entirety of this exercise. inhale through the nose as you raise your buttocks and tuck your chin into your chest. 5 1. 7. bringing your body up into a perfect triangle (Figure 5b). Except for the palms of your hands and the balls of your feet. stand with your feet together and hands on hips (Figure1b).au 1b .com. Keeping your arms and legs straight. lie down on your back and relax for several minutes (Figure 6). Exhale through either your nose or mouth as you swing back down to the starting position. 6. Notice any new sensations in your body.

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