Whether you just want to feel more invigorated or whether you want to
warm up your muscles before a workout, the 5 Tibetan Energy Rites are
perfect. You will often hear them quite
simply referred to as “The Five Tibetans.”
They were devised centuries ago to help people rev up their metabolism
before a workout.
These five exercises are easy to do and you can do them anywhere because
all you need is a space where you can lie down stretched out on the floor. Knowing these exercises and having a yoga mat
is all you need to keep fit if you are traveling. They are also perfect to do on days when you
do not have any time for a real workout.
Be aware that even though most Tibetan exercises don’t seem that hard,
they can be taxing. It is important not to force your body into poses that are
uncomfortable.
You can perform the exercises any time of day but traditionally they are
performed once at sunrise and once at sunset.
The classic number of times to
repeat each exercise is 21 times and this should be done twice a day.
Tibetan Exercise #1
Stand upright and extend your arms at shoulder level away from your
body. Spin your arms clockwise so that you are spinning like a clock. Keep spinning clockwise 21 times while
breathing deeply from your belly. You can spin slowly if you like.
Tibetan Exercise #2
Lay on your back with your arms at your side and palms face down on the
floor. Stiffen your legs until they are straight
and then raise them and your head as high as you can off the floor while
inhaling. Stretch your spine with the ultimate
goal being to get your chin to touch your chest. Exhale as you lower your limbs
and head back to the ground. Do 21 of
these in a regular paced rhythm.
If this is difficult to do try placing your hands with the palms facing
down under your stomach to help support the muscles in your lower back.
Tibetan Exercise #3
Kneel with your legs together and place the palms of your hands on the
sides of your thighs. Inhale as you drop
your chin to your chest and then lift your head. Lean back, and slide your
hands down your buttocks to the backs of your thighs. Hold the stretch, exhale,
and then return to your original position with your head straight up and your
hands sliding back up to the buttocks.
It is crucial to relax your back muscles as you lean backwards.
Close your eyes while doing this exercise is relaxing.
Tibetan Exercise #4
Sit on the floor and spread your legs to the width of your shoulders.
Place your palms backwards so that your weight is resting on the bottom part of
your palm. Bring your arms to your sides and drop your head towards your chest,
and inhale. As you inhale raise your buttocks off the ground and as your knees
bend, continue to raise your body until your arms and body so head neck and torso
are parallel to the ground and make a the table top. This means that your torso
and thighs are parallel to the ground
Hold the pose. Exhale and return to your original position with your
head dropped forward. Repeat 21 times.
Tibetan Exercise #5
Pose in a push-up position on your hands and knees. As you inhale, rise
on your toes and arch your back, while keeping your arms and legs completely straight.
As your rear arches to the ceiling the crown of your head will point downwards.
Repeat this 21 times, inhaling as you raise your rear up and inhaling as you
return into the kneeling position.
Tibetan Recovery Pose
After doing these five
exercises, recover from your regimen by lying flat on your stomach with both
arms outstretched at shoulder level to your sides. Prop your chin up on the floor and close your
eyes. Be aware of your breathing and feel the blood circulating through your
body.
Yoga positions are
subtle and work out the energy pathways in your body as well as the muscle
tissues that connect your internal organs. You could feel a little sore but also energize. Don't do them before you go to bed because the effect of the exercises can be so stimulating that they can cause insomnia. Traditionally the five poses done 21 times are done both at sunrise and sunset.
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