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Tibetan Yoga Exercises

The Five Tibetan Rites (or Tibetan yoga) are a series of five poses performed one after the other. While the yoga that most people know, which comes from India, focuses on holding a pose for an extended period of time, Tibetan yoga is much more fluid. Each pose flows into the other. The more you practice Tibetan yoga, the more quickly the poses will flow.

  1. First Rite

    • Stand straight with your arms straight out to each side. Spin around clockwise. Stop spinning when you start to become dizzy.

    Second Rite

    • Lie flat on the floor, keeping your hands (palm down) flat on the floor at your sides. Lift your head off the floor, touching your chin to your chest. At the same time, lift your legs up in the air (keeping them straight). If you can keep your legs straight, lift your legs over your head. Slowly lower your head and legs back to the floor and allow your muscles to relax.

    Third Rite

    • Kneel on the floor, keeping your back and neck straight. Curl your toes under. Gently place your hands on the back of your thighs. Tilt your head forward until your chin touches your chest. Now, bring your head back as far as your can and arch your spine backward. Return to your original position.

    Fourth Rite

    • Sit on the floor with your legs flat on the floor in front of you. Keep your legs about hip-width apart. Place your hands flat on the ground next to your hips. Tilt your head forward until your chin touches your chest, then tilt your head back as far as it will go. At the same time, lift your body and bend your knees, keeping your hands and feet flat on the floor. Tense all of your muscles and then relax as you return to your original position.

    Fifth Rite

    • Lie face down on the floor, with your toes curled under and your hands (palm down) flat on the floor to support you. Lift your head and arch your spine backward. Next, bring your head forward as far as you can and lift your hips up, forming a "V" shape with your body.

    Purpose

    • The Five Tibetan Rites are meant to rejuvenate your body and soul. It is said that doing these exercises will not only invigorate your mind, but will give your body the energy it needs from day to day.

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