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5 Tibetans - Yoga Rejuventation Exercise
The "5 Tibetans" is
one of the most popular and basic yoga exercises.
This yoga rite represents a great way for a quick physical or spiritual
workout. You can easily do the 5 Tibetans in your office, a hotel room or even in your bathroom. All you need is a few minutes
time, and enough space to swing your arms around or to do a push up.
The 5 Tibetans can also be used as a warmup for other exercises, but
of course they should not replace an entire warmup for something very
physical like modern wushu or competetive gymnastics.
Technical Description: 5 Tibetans - Yoga Rejuventation Exercise
- 1 - Having fun like a 3 year old child - 5 Tibetans Exercise 1
Stand upright and extend your arms at shoulder level. Hands apart as far as possible.
Turn around 21 times making small steps on the spot.
Everything up the hips stays stiff. ( only the legs move )
At the end you should feel a bit dizzy.
- 2 - Tummy tucks - 5 Tibetans Exercise 2
Lay down on your back ( lower back ) and put your arms on the ground.
Press down your arms and hands.
Lift your straightened legs and pull in your toes while you move your upper back and your head forward up. This should stretch your legs and contract your abs at the same time.
Breath in when you raise your legs and your head
- 3 - Morning neck warm up - 5 Tibetans Exercise 3
Kneel with your legs together, let your arms hand ( palms on the sides of your thighs )
thighs and torso vertical. Then let your head go down, so that the back of your neck gets stretched.
Move your head back again and press forward your hips, while your head goes further back and your hands press into your hips from behind.
This tibetan exercise should stretch out your neck and your abdominals.
Breath in when you go backwards.
- 4 - Table posture - 5 Tibetans Exercise 4
Sit on the floor and have your legs about one foot apart.
Back straight, and hands on the floor ( fingers point forward )
First let your head go forward down, so that your neck gets stretched. Then Push up aour hips until
your torso is horizontal. This exercise stretches back, abs and thighs and is good for leg and shoulder strength.
Breath in when you raise off the ground.
- 5 - Yoga cobra to downward dog - 5 Tibetans Exercise 5
Go to a push up position but put your hands closer to your legs, so that your hips raise.
Keep your legs straightened and try to keep your heels on the floor ( calf stretch )
Your arms should be in one line with your torso and your elbows should be close to your ears.
Go down to a push up position with bent arms an bent knees, so that your chest and triceps get a little workout.
Push yourself forward and bend your back, so that your abdominals and shoulders get stretched.
This Tibetan is good for abdominal and upper body strength / flexibility.
Breath in when you raise up into the inverted v shape.
Repetitions: 5 Tibetans - Yoga Rejuventation Exercise
- Perform 20 to 30 repetitions of each movement
- Do every exercise 1 to 5 times
- Rest, lay down and breath a minute after each time you finish all the 5 Tibetans.
Tips & Tricks: 5 Tibetans - Yoga Rejuventation Exercise
- The 5 Tibetans exercise is also good for people who don't have time to exercise much or for days when you have to sit a lot.
Just take a break and do these few exercises after too many hours in front of a computer.
- Many people dont like the ideo of doing yoga exercises. Especially if others are around.
You don't ave to tell anybody that you are doing the 5 tibetans ymd you can also modify the exercises. But doing them is better then sitting in an office over 8 hours without moving at all.
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