The Five Tibetan Rites for Body-Mind-Soul Wellness
Thousands of years ago, Tibetan monks in the
The
postures and exercises of the anti-aging Five Tibetan Rites
The
Tibetan Rites are easy and enjoyable to practice. It takes less than 20 minutes
to do the full 21 rotations of each of these rites.
The
First Tibetan Rite
Stand
tall and erect.
Breathe
naturally and slowly.
Stretch
out your arms sideways so that they are parallel to the floor.
Now
slowly spin your body around in a clockwise direction (3 to 21 repetitions).
Stop if
you feel dizzy.
The
Second Tibetan Rite
Lie
flat with your back on the floor.
Fully
extend your arms along your sides, with your palms against the floor, and your
fingers closed together.
Breathe
in slowly.
With
chins tucked in, gently raised your head from the floor. Meanwhile, lift both
of your legs, keeping your knees straight, into a vertical position from the
floor.
Slightly
tilt your legs a little back over your body towards your head, while keeping
your knees straight.
Breathe
out slowly.
Now,
slowly lower your head and your legs, returning them to their original positions.
The
Third Tibetan Rite
With
your body erect, kneel on the floor, with your hands against your thighs.
Incline
your head forward, with your chins tucked in against your chest.
Breathe
in slowly.
Now,
gently pull your head and neck backward, arching your spine. If necessary,
press your hands against you thighs for support.
Breathe
out slowly.
Return
your body to the original position.
The
Fourth Tibetan Rite
Sit
erect on the floor with your feet extended out in front of you (about 12 inches
apart). Place your hands, palms against the floor, next to your buttocks.
Tuck
your chin forward, and then drop your head backward as far as it can go.
Breathe
in slowly.
Now,
raise your whole body, with straight arms, and bent knees. Your trunk should be
in a straight line with your upper legs, horizontal to the floor.
Hold
your breath while you tense every muscle in your body.
Breathe
out slowly as you return your body to the floor.
The Fifth Tibetan Rite
Stretch
and extend your legs to the rear (about 2 feet apart)
Breathe
in slowly.
Push
your body up as far as possible, with your toes in a flexed position. Support
your body with your hands and palms against the floor. Your arms should be
straight and perpendicular to the floor, while your legs should be straight and
parallel to the floor. Your whole body should be in a sagging position.
Breathe
out slowly.
Now,
pull your head backward as far as possible. Then bend your hips and bring your
body up into an inverted “V” position, while bringing your chin forward,
tucking it against your chest.
Stephen
Lau
Copyright© by Stephen Lau
An internationally renowned yoga instructor gives
simple and practical guides to restoring right breathing techniques for better
physical, mental, and spiritual health.
Don't take your breathing for granted. Make sure you always breathe RIGHT!
Don't take your breathing for granted. Make sure you always breathe RIGHT!
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