| The Five Tibetans
The Five Tibetan Rejuvenation Exercises The Five Rites Find the Absolute Truth, do the Tibetans as an offering to the Center, the highest conception. Fix in your mind the form, pastimes and names of Sri Guru, Sri Gauranga and Krishna. Perform this service to Krishna, keeping the body fit, not for your own benefits. Have sincerity and faith that by serving Krishna, all other purposes are automatically served. Chant the holy name with each breath and movement. In general these are energetically based exercises. See a qualified yoga teacher who practices these for indepth instruction, as the below text is just a guideline. The Five Tibetans done each day rejuvenate the energetic body to that of a healthy 25 year old. Breathing, except for #6, is done with Ujjayi breath. Keep the breath calm long and smooth and coordinate it with the movement. If the breath becomes agitated, heavy or out of breath, either do less in number or stop and relax and continue when your breath is calm. Wikipedia - Five Tibetan Rites Books containing the Five Tibetans: Ancient Secrets of the Fountain of Youth Ancient Secrets of the Fountain of Youth II The Five Tibetans Health for Life - Secrets of Tibetan Ayurveda Eye of Revelation - The Original Five Rights of Rejuvenation |
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| 1st Tibetan - Spinning Clockwise 21 times, arms spread apart at shoulder level, tongue on the roof of the mouth, Jivha-bandha (kechari mudra). Relax the shoulders, stop spinning if you are dizzy or loose your position. |
| 2nd Tibetan - Laying on the back, legs together, palms down by the hips, lift both legs up to 90 degrees while lifting the head, chin to chest, inhaling. Then lowering legs and head down, exhaling. Do 21 times, keep the abdomen pulled in tight to the spine like Uddiyana-bandha and keep the back flat to the ground during the whole movement. |
| 3rd Tibetan - Kneeling, knees fist width apart, hands holding butt, full spinal back arch inhaling (like Camel pose). Then straight spine with chin tucked to chest, exhaling. Do 21 times, keep the hips over the knees, lengthen through the entire spine as you arch back, don't hold the breath. |
| 4th Tibetan - Sitting with legs straight, feet shoulder width apart, palms down beside the hips fingers pointing forward like staff pose. Then lift the hips up, feet flat to the ground and drop the head back, inhaling like tabletop pose. Move back to starting position with the chin tucked to the chest, exhaling. Do 21 times, squeeze all the muscles tight when the hips are all the way up, pull abdomen in, clench buttocks and tense the thighs, open the chest up. |
| 6th Tibetan - Standing with feet shoulder width apart, rest hands on thighs and exhale all the way out, hold the breath OUT and stand straight with hands on the hips, lift the shoulders up and do Mula-bandha and Uddiyana-bandha. Then, when you can no longer hold the breath out, relax the shoulders and bandhas and inhale, catch your breath and repeat. Do a maximum of 5 times. |
| 5th Tibetan - Downward facing dog pose tuck chin to chest, keep arms and legs straight, inhaling. Then move to upward facing dog pose, exhaling. Do 21 times, pull the abdomen in especially on upward facing dog. |
| The Special Tibetan - Standing with legs wide apart, 3-4 feet, toes pointing forward, starting with right hand beside left foot fingers pointing forward same as the toes, arms spread, fix gaze on right hand and rotate following right hand back toward the left foot, inhaling. Then, still gazing at right hand bring the left hand to the right foot, exhaling. Switch gaze to left hand and repeat other side. Do up to 21 times, lengthen through legs arms and spine during entire movement. I've originated the best tibetan. |
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