The "5 Tibetans" is one of the most popular and basic yoga exercises. This traditional 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 of time and enough space to swing your arms around or do a push-up. The 5 Tibetans can also be used as a warm-up for other yoga exercises, but of course, this yoga exercise should not replace an entire warm-up for something like modern wushu or artistic gymnastics.
Execution
Exercise 1 of the 5 Tibetans Yoga Routine
Having fun like a 3-year-old child.
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 above the hips stays stiff (only the legs move). At the end, you should feel a bit dizzy.
Exercise 2 of the 5 Tibetans Yoga Routine
Tummy Tucks.
Lie down on your back (lower back) and put your arms on the ground. Press down with your arms and hands. Lift your straightened legs and pull in your toes while you move your upper back and your head forward and up. This should stretch your legs and contract your abs at the same time. Breathe in when you raise your legs and your head.
Exercise 3 of the 5 Tibetans Yoga Routine
Morning Neck Warm-up.
Kneel down with your legs closed, let your arms hang (palms on the sides of your thighs), keeping thighs and torso vertical. Then move your head down, so that the back of your neck muscles get stretched. Move your head back again and press your hips forward while your head goes further back and your hands press into your hips from behind. This exercise should stretch out your neck and your abdominals. Inhale every time you move back.
Exercise 4 of the 5 Tibetans Yoga Routine
Yoga Table Posture.
Sit on the floor with your legs about one foot apart. Keep your back straight and hands on the floor (fingers pointing forward). First, let your head go forward and down, so that your neck gets stretched. Then push up your hips until your torso is horizontal. This exercise stretches the back, abs, and thighs and is good for leg and shoulder strength. Inhale every time you move up.
Exercise 5 of the 5 Tibetans Yoga Routine
Cobra to Downward Dog.
Go into a push-up position but place your hands closer to your legs so that your hips raise. Keep your legs straight and try to keep your heels on the floor (calf stretch). Your arms should be in line with your torso and your elbows close to your ears. Go down to a push-up position with bent arms and 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 out. This exercise is good for abdominal and upper body strength/flexibility. Breathe in every time you go into the downward dog position.
Repetitions
Advice
The 5 Tibetan exercises are a good alternative for people who don't have a lot of time to work out or go to a gym.
Some people leave out exercise one, "Having fun like a 3-year-old child." Keep in mind that the point of this routine is to get a little workout and stay fit. So if you feel awkward spinning around like a child, go ahead and swap this exercise.
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