The 5 Tibetans
This week in our yoga classes in Earlsfield we have been practicing the 5 Tibetans. These are a series of 5 exercises said to be the secret to youth, health and vitality, as the permeate our energy system and stimulate the chakras. For more information on the benefits and stories behind the practice read the book ‘The Five Tibetans’ by Christopher Kilham. This blog will explain the exercises for those who attend Anoushka’s Yoga. If you are new to the practice for more detailed instruction please read the book.
Each exercise or rite is repeated 21 times. It takes about 20 minutes to do the full 21 repetitions. It is suggested to start with 3-5 repetitions and increase by 2 repetitions every week. If you are starting a daily practice take a photo of yourself on week one and then again after 3 months to see the differences.
Before starting the practice spend a few minutes settling into breathing and taking deep breaths into the belly. Between each exercise stand up, place your hands on your hips and take 3 deep breaths, exhaling through the mouth. As you do the exercises, breath through the nose, unless congested. Try to follow your breath.
Rite 1: Spinning
Take arms out at shoulder height, fingers together. Spin slowly in a clockwise direction up to 21 times. It is normal to feel dizzy.
Rite 2: Leg lift
Lie down with arms down by your sides. Inhale and lift both legs up to the air and your chin into you chest. Exhale and lower legs and head to the ground.
Rite 3: Camel
Kneel on the floor. Exhale and drop the chin to the chest. Place hands on lower back or thighs. Inhale and bring the head and neck back and open the chest. Exhale to original position.
Rite 4: Table
Sit on the floor with your legs out. Place hands alongside your hips/upper thighs. Drop the chin to the chest. Inhale and lift the hips so that the knees bend and you are in a table position. Drop the head back if comfortable. Exhale use the arms to go back to the starting position dropping the chin to the chest.
Rite 5: Updog/downdog
Come into downward facing dog but lift the heels right up into the air. Bring chin into the chest. Inhale and move the shoulders forward over the hands so that the chest comes forward inbetween the arms and you are arching the back with your thighs just above the ground (updog). Look up. Exhale back to down dog, heels lifted, chin to chest.
RELAX either lying down (Shavasana) or sitting and watching the breath.
Please note that these exercises should be practiced on an empty stomach. If you should feel nauseous or dizzy please move slowly or stop completely and relax. Remember to listen to your body.
The 5 Tibetans are a very invigorating practice and a strong detox. They
- Stimulate energy flow through the chakras
- Enliven corresponding nerves, organs and glands
- Tone and strengthen major muscle groups for a strong physique
Should you have any questions please visit Anoushka’s Yoga in Earlsfield and let Tish know in class. Enjoy!
