“These five simple exercises will make you feel young again.” Bernie S. Siegel, M.D. |
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The five Tibetan Rites are one of my 'yoga in your suitcase' or 'yoga toolkit' routines. The sequence is simple, short, yet highly beneficial, suitable to all levels of ability, and can do them anywhere when you need more energy for life.
Begin with a few repetitions and build up to 21 for each rite.
The First Tibetan:
- works on your inner ear & balance, anti-aging
The Second Tibetan:
- strengthens abdominal muscles, digestive system, lower back & massages organs
The Third Tibetan:
- beneficial for reproductive & digestive systems, alleviates constipation; relieves backache & improves poor posture -rounded back & shoulders; regulates thyroidKneel on the floor with your toes curled under and place your hands on the backs of your thigh muscles. Tuck your chin in toward your chest. Slide your hands down the backs of your thighs as you draw your shoulders back, lift your chest & drop your head back as far as you comfortably can before returning to an upright position and repeat, then take a breather before continuing.
The Fourth Tibetan:
- tones the thighs, glutes & spine, beneficial for nervous, digestive, respiratory, cardiovascular & glandular systems
The Fifth Tibetan:
- relieves backache, keeps spine supple & healthy; tones nerves