Yoga, was invented thousands of years ago, connects the body to the soul and mind, but only in the last few decades have we been exposed to it and its principles.
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The Five Tibetans are a series of exercises that include a variety of yoga poses, which are believed to be more than 2,500 years old. In contrast to yoga exercises from the Indian school that emphasizes static movement, the Five Tibetans focus on continuous movement that allows the body and soul to be freed from the hassles we experience daily. Many call these exercises “Fountain of Youth” thanks to their beneficial influence on the body, soul, and mind.
How to do The Five Tibetans
The Five Tibetans can be done in the comfort of your own home. Below we’ve detailed exactly how to do these special exercises, which require 10 minutes daily – an investment that is definitely worthwhile.
Tips:
The exercises are also called rites or “rituals”, and it is therefore recommended to repeat each pose 21 times. We recommended you get to this number gradually. Start by repeating each pose 7 times. Once you feel ready, move up to 14 reps, and then on to 21.
Take a few deep breaths between each rite and continue them in order.
We recommend not doing the rites in the evening as they build up energy that can last hours, which will make it harder for you to fall asleep.
Rite 1
• Stand with your legs apart, slightly wider than your shoulders, and raise your hands to your sides.
• Rotate clockwise 7 full times and stop.
• After performing this exercise, take a deep breath and simultaneously lift your hands over your head, joining your palms.
• Lower your hands as you exhale.
Rite 2
• Lay flat on your back, on a mat, with your legs straight and your arms by your sides, palms facing down.
• While taking a deep breath, bend your head toward your chest and lift your legs up without bending your knees.
• Exhale and return to the starting position.
• Take a few deep breaths while you’re still lying on your back to prepare for the next exercise.
Rite 3
• Kneel on the floor with your back straight, legs together, toes flexed, and your hands resting on the backs of your thighs.
• While taking a deep breath, crane your head and neck and arch your back as far as you possibly can, while still remaining comfortable. Support yourself with your hands against your thighs.
• On an exhale, return to the starting position by lowering your head to your chest.
Rite 4
• Sit on the floor with your back straight and your legs spread out slightly and stretched forward. Your palms should be placed down in line with your shoulders.
• Take a deep breath and press your hands and feet downwards as you climb up into a bridge position. Tilt your head back gently as you do.
• Breathe out and slowly return to your initial position while lowering your head toward your chest.
Rite 5
• Place your hands and feet on the floor, arch your back, bend your head back, and lift your chest up.
• Take a deep breath and lift your buttocks upwards as you lower your head down to form an upside down “V.” (As in downward dog)
• Exhale while simultaneously bending your elbows and moving forward, lowering your chest down returning to the initial position. Once you’ve finished performing all the rites, lay on your back with your arms crossed over your chest. Take a few deep breaths and adjust your breathing slowly until you are ready to get up and get on with your day. Within a short period of time you’ll start feeling the effects of The Five Tibetans, and according to those who follow this method, it certainly feels you’re drinking from the Fountain of Youth.
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The views expressed in this article should not be considered as a substitute for a physician’s advice. Always make sure to seek a doctor or a professional’s advice before proceeding with the home treatment plan.
Kneel on the floor and cross the front of the right ankle over the back of the left. The feet will point out to the sides. Sit back so the perineum snuggles down onto the on the top (right) heel.
Press your palms firmly against your knees. Fan the palms and splay your fingers like the sharpened claws of a large feline.
Take a deep inhalation through the nose. Then simultaneously open your mouth wide and stretch your tongue out, curling its tip down toward the chin, open your eyes wide, contract the muscles on the front of your throat, and exhale the breath slowly out through your mouth with a distinct "ha" sound. The breath should pass over the back of the throat.
Some texts instruct us to set our gaze (drishti) at the spot between the eyebrows. This is called "mid-brow gazing" (bhru-madhya-drishti; bhru = the brow; madhya = middle).Other texts direct the eyes to the tip of the nose (nasa-agra-drishti; nasa = nose; agra = foremost point or part, i.e., tip).
You can roar two or three times. Then change the cross of the legs and repeat for the same number of times.
