Doctors say that Tibetan exercises hold the key to vitality. They are created by monks in ancient Tibet. These popular exercises are intended for all generations and the most important segment is that they do not need any special conditions for performing them.
This group of exercises is extremely useful that have kept the authentic performance nearly two and a half thousand years. Believe that with these exercises you will fill the body with youthful energy, you will have energy throughout the day, and with great ease will meet daily obligations.
What are the benefits of the Tibet exercises?
High efficiency – only 15 minutes a day, without any special need for space and additional equipment or exercise equipment
strengthening joints, ligaments and tendons
waking of the endocrine glands – a positive effect on the whole body, improving the flow of energy in the body
discharge of harmful substances from the body, improve immunity, positive attitude towards life, and stress relief
Increased self-confidence, by holding your body in an upright position you will get: good health, a clear mind, strong nerves, spiritual balance.
The rule when performing these exercises is that in the first week each exercise is repeated three times and each next week repetitions increase by two, until you reach 21 repetitions of each exercise.
Stand straight with arms outstretched to the side. Hold the fingers pieced, palms open and facing down toward the floor and your feet should be width with the shoulders. Turn a full circle clockwise. While performing the circles inhale and outhale. One turn is one repetition. If you feel dizzy at the beginning, which is normal for a start, stay with arms outstretched and focus on thumbs until the dizziness pases.
Lie on your back on a flat hard surface. Stretch out your legs, arms and place them along the body with palms facing the floor. Inhale through the nose; lift your legs upward slightly more than 90 degrees. Then lift your head so that you are closer towards your chest. Then exhale slowly and lower your legs and head.
Kneel with knees straight and lean on the top of the toes on your feet. Let your knees to be slightly apart. Put your hands on the buttocks and lower the chin toward the chest. Then, during inhalation turn your head backwards. Short hold your breath and then return to the original position.
Sit on a hard surface with her legs spread. Place your palms on the floor width to the hips and the pelvis to be rectified. Inhale, raise your hips and collect your knees, lower the head so as to form a bridge. Stay shortly in this position and then exhale and return to the original position.
Start this exercise so that you keep the body on upright arms, hands and feet pressed against them on the floor. Press your head backwards. With folded arms and legs, exhale and lift the hips lay the head on the chest so that you form a triangle position. When exhaling return to the original position. Besides the hands and feet during this exercise you are not allowed to lower the body to the ground.
Plan for performing the five Tibetans:
– First week: 3 repetitions of each exercise
– The second week: 5 repetitions of each exercise
– The third week: 7 repetitions of each exercise
Every next week is necessary to increase for 2 repetitions of each exercise until you get to 21 repetitions.