THE FIVE TIBETANS

Thought to be more than 2,500 years old, The Five Tibetans consist of a sequence of five exercises, each of which is ideally performed 21 times – though the number of repetitions can be reduced if necessary. People who do them report that the sequence has incredible physical, mental, and spiritual benefits. These effects are thought to restore a person’s vitality and strength. The Five Tibetan Rites are traditionally known as the “Fountain of Youth.”

A STEP-BY-STEP PICTORIAL GUIDE

1

Stand up straight. Stretch your arms outward until they’re parallel with the floor. Face your palms down. Take 4 deep breaths, inhale through the nose, exhale mouth.

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Doing your best to stay in the same spot, slowly spin your body in a clockwise direction. Keep your eyes open looking at your right thumb.

Do 1 to 21 repetitions.

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2

Lie flat on your back. Place your arms at your sides, palms on the floor.

Inhale and lift your head, moving your chin toward your chest, whilst at the same time raising your legs straight up.

Exhale and slowly lower your head and legs to the starting position. Relax all your muscles.

Complete 1 to 21 repetitions.

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3

Kneel on the floor, knees shoulder-width apart and hips aligned over your knees. Straighten your spine, and place your palms on the back of your thighs or your buttocks if more comfortable for you.

Inhale and drop your head back, arching your spine to open your chest.

Exhale and drop your head forward, moving your chin toward your chest. Keep your hands on your thighs or butt cheeks during the entire rite.

Do 1 to 21 repetitions.

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4

Sit on the floor and extend your legs straight ahead, feet shoulder-width apart. Put your palms on the floor at your sides, fingers facing forward. Straighten your upper body.

Drop your chin toward your chest. Inhale and gently drop your head back. At the same time, lift your hips and bend your knees until you’re in a tabletop position, with your head gently tilted back.

Contract your muscles and hold your breath.

Exhale, relax your muscles, and return to starting position.

Complete 1 to 21 repetitions.

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5

Moving between Cobra and triangle pose (downward facing dog) and Cobra.

Please be mindful of your lower back, and at the end of the series come into child’s pose and rest with your forehead on the ground for 1 minute.

Do 1 to 21 repetitions.

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Ideally finish your Five Tibetan series by laying on the back and stretching out the body, and giving yourself time to integrate the breath and posture work.

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