The Five Tibetan Exercises – Free Online Yoga Class for Beginners

Tibetan Yoga1

Please read the whole lesson including the disclaimer very carefully. Please read also my previous article about Tibetan yoga.

If it is possible, print out the lesson; if not, practice close to your computer so you can read the instructions for the first exercise, and then carry out the movement. After this you would read the text about the second exercise and practice it. Followed by the third, fourth and the fifth rite.

Please take your yoga mat. Put comfortable clothes on. Take your shoes off as we exercise barefoot. Be happy to experience the rejuvenating power radiating from this practice.

A Few Tips to Remember as You Practice Yoga

  • Never force or strain. Be easy with yourself.
  • Have a meditative approach to the exercises.
  • Exercise at natural speed suitable for you.
  • Water helps to purge toxins from the body. Please drink at least four glasses (8 to 9 ounces) of water daily.
  • Have positive thoughts about yourself. A positive approach to your environment and to your life is very important. The positive and calm state of mind increases the usefulness of these exercises.
  • If you need it, rest between exercises and enjoy the sense of well-being.
  • Smile.
Five Tibetan Exercises

The First of the Five Tibetan Exercises

  • Stand straight, feet slightly apart, arms outstretched at the shoulder level. Turn your left palm up and your right palm down.
  • Turn around, using small steps, in the clockwise direction.
  • To prevent dizziness, find a spot in front of you, focus on it, and when you turn refocus on the spot directly back.
  • Breathe normally.
  • Repeat the spin seven times.
  • Now, bring your palms together. Breathing in, elevate them above your head. Exhaling, separate your palms, and in a big circle bring them down on each side of your body. Repeat seven times.

The Second of the Five Tibetan Exercises

If you are unable to practice this exercise with straight legs, or if pain in your lower back makes this movement difficult, you must begin with knees bent. With the time passing by, you should be able to perform this movement with straight legs. If not, it is still better to do this motion with bent knees than not to practice it at all.

  • Lie face up on the floor, arms fully extended along your sides, palms down. Place your hands underneath the buttocks to support your lower back. Flex your feet.
  • Breathing in through the nose, lift your legs while keeping them straight, and at the same time lift your head to the chest. If it is possible, keep your legs straight and the feet above your head (image 2). Slowly, as you exhale through the mouth, lower your legs to the floor. Relax.
  • Repeat seven times.
  • Finishing the second exercise, place your hands on your abdomen, thumbs and the index fingers touching to form the shape of a heart between them. Feel the universal love surrounding you. Take seven deep breaths.

The Third of the Five Tibetan Exercises

Kneel upright on the floor, keeping your body straight, knees slightly apart, and toes curled under. With the fingers pointing down, place the palms of your hands on either side of the spine just above the buttocks. The hands are supporting your back.

Exhaling through the mouth, move the head and neck forward, tucking your chin to your chest.

Inhaling through the nose, gently bend your head back, moving your hips forward and lifting your chest upward (image 3). Lean the torso back as far as is comfortable, allowing the head to drop or hang loosely; exhaling through the mouth, return to the start position.

Repeat seven times.

Extended Child's Pose

Perform the stretch named “Extended Child’s Pose”. To finish the exercise, sit back on your heels, your knees shoulder-width apart, and bend down until your chin rests on the floor. Reach your arms in front of you, and extend them out front. Feel the stretch in your back and shoulders. Relax and melt into the ground. If your chin or forehead is unable to reach the floor, keep as close to the floor as is comfortable. You also can feel the stretch in a standing position. Stand a foot apart from a wall. Extend your arms above your head and press your arms, chin, and chest to the wall. Stay in this position as you count to 21.

Finishing the third exercise, sit straight back on your heels, place your hands on your abdomen, thumbs and the index finger forming the shape of a heart. Feel the universal love surrounding you. Take seven deep breaths.

The Fourth of the Five Tibetan Exercises

This posture is extremely beneficial; it activates all the chakras and initiates the rejuvenation. Even if you have difficulty executing this movement, please stick with it. In time, you will be stronger and it will be much easier for you to perform this exercise. If you feel discomfort in the wrists, use your fists with palms facing each other.

  • Sit down on your mat. Place your palms on the floor behind you. Your fingertips are pointing toward your body. Hold your shoulder back and down.
  • Bend your knees and place the feet on the floor, shoulder-width apart..
  • Exhaling through the mouth, tuck your chin into the chest.
  • Inhaling through your nose, move your head back as far as it will go, and simultaneously lift your hips towards the sky, pressing into your arms and feet. Your arms remain straight while the knees are bend. The torso is parallel to the floor; your head is relaxed. Hold your breath as you tense all muscles.
  • Exhaling through your mouth, relax your muscles as you return to the original position.
  • Repeat seven times.
  • Stretch yourself in the Extended Child’s Pose as described above.
  • Finishing the fourth exercise, sit straight back on your heels, place your hands on your abdomen, thumbs and index finger forming the shape of a heart. Feel the universal love surrounding you. Take seven deep breaths.

The Fifth of the Five Tibetan Exercises

  • Begin on all fours, the fingers of your hands facing forward. Spread your fingers and press the pads into the floor with the knuckles bending slightly. The ridges of the palms and the edges where the fingers meet the palms will press firmly into the floor, forming slightly concaves in the middle of your palms. Curl your toes under.
  • Breathing through your nose, bring the hips towards the sky. Your body forms an inverted “V”. The chin is pressed to the chest; if possible, the knees should be straight and the feet on the ground. Press the center of your chest toward the floor, pressing shoulder blades flat on your back.
  • Come back to all fours. If your lower back and your wrists allow you this movement, exhaling through the open mouth, straighten your knees, raise your head, and arch your spine, keeping your arms straight and your toes curled on the floor. Only your hands and toes are touching the ground. If needed, your knees may touch the ground also.
  • Come back to all fours and form the inverted “V” again. Repeat the first and second part of the exercise, or only the first part of it, seven times.
  • Stretch yourself in the Extended Child’s Pose as described in the third exercise.
  • Finishing the fifth exercise, sit straight back on your heels, place your hands on your abdomen, thumbs and index finger forming the shape of a heart. Feel the universal love surrounding you. Take seven deep breaths.

Smiling Meditation for Happiness and Longevity

  • Lie on the floor, your feet and palms relaxed and arms apart from your body, palms up. You are free of any tensions. Relax fully.
  • Close your eyes and raise the corners of your mouth. Smile.
  • Feel the warm sense of comfort, happiness, and security.
  • Send the energy of your smile to the whole body. Fill your environment and the whole universe with your smile.
  • Breathe in and think, “I am happy,” breathe out with, “Yes, I am.”
  • Hold this position and stay with your smiling spirit few minutes or as long as you like it. Feel the gratitude for everything in your life.

Tips to Remember When Practicing the Tibetan Exercises

  • In the first four weeks of practice, repeat these five rites seven times each.
  • During the fifth to eighth week, practice two sets of seven repetitions of each exercise. Between sets, take a break. In case of the first two rites, take seven deep breaths. In case of the third, fourth and fifth rite, use Extended Child’s Pose as described in the third exercise.
  • During the ninth and tenth weeks, you may do 14 repetitions of each exercise in one set.
  • During the 11th to 14th weeks, two sets are needed again. This time you will do 14 repetitions of each rite in the first set, take a break as described above and add a second set of seven repetitions of each of Five Tibetan Rites.
  • During the 15th week, do 21 repetitions of each rite in one set. Rest between exercises if you need to. Finish each rite with seven deep breaths. In case of the third, fourth and fifth exercise, before you perform these seven deep breaths, do the Extended Child’s Pose as described in the third exercise.

Each Exercise Relates to Few Specific Chakras

  • The first exercise speeds up all the chakras. It accelerates the vital energy of life.
  • The second exercise stimulates the following chakras: the throat center of purification, thyroid and parathyroid glands and the pleasure and security center.
  • The third exercise stimulates the root center, the site of the basic, primal energy and the source of sexual, emotional and mental energies. It stimulates also the pulse of the universe, the heart center, the source of all feelings and emotions.
  • The fourth exercise activates all the chakras, aiding rejuvenation.
  • The fifth exercise stimulates the solar plexus, the center responsible for all gastric, digestive, and adrenal glands. It is also a psychic center. Therefore, the fifth rite is good for all people who suffer from depressions or problems with the digestive system. This exercise also stimulates the brain and the so-called third eye center. These chakras are responsible for a steady and strong mind, memory, concentration, and wisdom; this is the bridge to the supernatural, psychic dimensions.

Enjoy the rejuvenation of your body and mind.

Disclaimer

Not all exercises are suitable for everyone. It is recommended to consult your doctor first, especially if you experience lower back difficulties, or have neck problems.

The author does not have any liability for any injury or damage that may result from the use of any exercise or advice contained in this article.

The instruction and advice are in no way intended as substitutes for medical advice.