Four thousand years old and still preserved in its original form, so beneficial that still do not have serious competition, are the five poses or five Tibetan exercises that you have to introduce into your lifestyle and rhythm.
Not only do they raise energy levels, stimulate the endocrine glands and the seven chakras, but also strengthen the immune system and does not complex.
Start by performing one to three repetitions of each of the movements one time each day. Pay attention to what your body is telling you and do not strain or force any position that causes pain that indicates possible injury.
- Stand upright with arms extended to the side. Keep your fingers together; palms open and facing down, level feet are shoulders. Turn full circle in a clockwise direction. While turning take a deep breath in and out. One turn is one repetition. If you feel sick, stand with hands outstretched and focus on jointed thumbs until it passes discomfort.
- Lay down on your back with your arms to your side, palms up, keep your legs straight, begin your inhalation, raise your legs off the ground until as high as possible and pick your head off the ground, bending your neck with your chin falling toward your chest. Begin your exhalation and return to laying flat on the ground. Repeat up to 21 times.
- Kneel with your legs together, arms extended, palms of your hands on the side of your thighs, drop your chin to your chest, begin your inhalation, raise your head and lean back, move your hands to the back of your thighs and let them drop lower and support your weight, crane your head and neck backward, relax your lower spine. Begin your exhalation; start to come forward back to kneeling position with your head back up in the straight position. Repeat up to 21 times.
- Sit on the floor, legs a little less than shoulder width apart, arms to your sides with hands extended flat on the ground and fingers pointed forward, drop your head toward your chest, begin your inhalation, raise your buttocks off the ground while bending your knees, shift your weight to your arms/hands and legs/feet, continue to raise your buttocks until your trunk and thighs are parallel to the ground, let your head fall back. Begin your exhalation and return to sitting position with your head dropped forward. Repeat up to 21 times.
- Get down on the floor on your hands and knees (in push-up position) with hands and legs a little less than shoulder width apart. Begin your inhalation, come up on your toes with weight in your arms, straighten your legs, arch your back, lean your head back, do not let any of your body touch the ground except for your toes and hands (Cobra in Yoga). Begin your exhalation, bend at the waist, bend your knees, push your buttocks up into the air, make an inverted V shape with your legs and arms straight, tuck your chin toward your chest (Downward Dog in Yoga), and try to put your feet flat on the ground. Begin your next inhalation and repeat up to 21 times.
The rule to be followed:
It is best to do the exercises in the morning, half an hour after getting up and before breakfast. For the first seven days do three repetitions of each pose. Then, the second week do four and so on until you get to number 21. This is the number of repetitions to follow as long as you want to do them like the Tibetans.
Source: Sport Online Group
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