The five Tibetans are a compilation of powerful exercises of Yoga. The regular practice of the five Tibetans relieves the muscular tension and dissipates the Stress; it improves the Respiration and the Digestion, benefits the cardiovascular Système and gets a major relaxation and wellbeing.
These exercises are particularly adapted to all those which do not have time to practice a sport and are with the range of everyone, whatever its age or its physical Condition.
The Five Tibetans are five exercises of yoga which increase our vital energy and regularize its level on all the energy centers of our body (vortex of energy, Chakra in Sanskrit). In spite of their simplicity, these exercises or rites, have an extraordinary power. For this practice, the age is not important, the important one is to practice them daily.
These 5 rites come from the Monastère S withdrawn from the the Himalayas. They were kept secret until in the years 1930 and put at the knowledge of the Western world by Peter Kelder.
The body has 7 centers of energy which one calls also vortices of energy or will chakra and which correspond to 7 Glande S Endocrine S. the Hormone S secreted by these glands regulate all our body functions. When we have disturbances of health, the energy level of the energy centers decreases. In the same way, with the age, the energy centers function generally less although during the years of youth. One nowadays knows the importance of the hormones in the process of ageing. It appeared that the pituitary Glande starts to produce a " hormone of the mort" at the beginning of the Puberty. This hormone decreases apparently the capacity of our Cellule S to be profited from other hormones such as the growth hormone. Thus, our cells and bodies worsen gradually for finally dying. In other words, we all are victim of the Processus of ageing.
As the 5 rites standardize the imbalance of the seven energy centers, perhaps is imbalance hormonal also standardized? This would make it possible our cells to divide and thrive as they made it when they were very young. Thus we could indeed feel us and appear young people day after day!
In all the cases, the regular practice of the 5 Tibetans seem to bring an uncontested wellbeing and the benefit that we withdraw some for our health are in direct connection with our efforts. It is possible only one to check their effectiveness: to test and after approximately 30 days to make a first assessment.
These rites should be practiced all together because they are complementary and form a whole. They can be practiced morning or evening, or morning and evening. It is to be noticed that, so at the beginning one practices these exercises morning and evening, that creates a stimulation which can slightly disturb the sleep. This is why it is suggested, during the first weeks, only practicing the rites the morning. At the beginning, it is preferable to make these rites three times each one during the first week, then five times during the second and so on during the following weeks, up to twenty and once by day, except for the first rite which one will make an unspecified number of times until the appearance of a Sensation of Vertige.
Still a last recommendation: be constant in your effort and do not miss more once per week your meeting of exercises. You hold the time necessary to practice them. Invested time is worth largely the sorrow of it (maximum about fifteen minutes as soon as one controls the technique well).
Important: It is very important to become aware of its Respiration throughout the exercises because that appreciably reinforces the benefit of the practice and pleasing moreover one large Sérénité progressively of the practices.
1st rite: in free breathing The purpose of the first rite is to increase the speed of energy of the body, to improve balance and to evacuate negative energy.
It is a question, for that, of being held upright by tightening the arms horizontally in the prolongation of the shoulders, then to turn on oneself until having a feeling of light giddiness. There is only one precaution to take: it is necessary to turn from left to right, i.e. in the direction of the needles of a watch when it is on the ground.
At the beginning, a normal adult will be able to turn approximately a half-dozen of time before starting to feel a feeling of giddiness which will give him desire for sitting down or for lengthening, and it is exactly what it is necessary to do after this exercise.
As it is practiced, the energy of the body increases and one can make the movement a greater number of times. One can obtain from them the greatest benefits in the practitioner less than 12 times, thus ensuring a balanced stimulation of the centers of energy.
2nd rite: In this rite, it is simply a question of lengthening on the back, the floor or a bed. The hands are placed on each side of the body, palms flat against the ground, each hand being slightly turned in direction of the other. While inspiring one raises the legs tended to the vertical. If possible, one continues the movement in direction of the head, always without folding the knees, then one slowly goes down again the legs tended towards the ground while expiring and one slackens a few moments before starting again.
If you cannot (… still) raise your legs easily, you can initially raise the thighs with the folded knees, which little by little will strengthen your legs until you can tighten them with the vertical with facility.
This rite reinforces the abdominal ones and the neck, stimulates the energy center of the Solar plexus and invigorates the Pancréas and the Thyroïde.
Important: the bottom of the back must imperatively remain stuck on the ground even if one does not manage to put the legs of square (if not there is risk of lumbar Douleur S).
3rd rite: The third rite must be carried out directly after the second. It is also very easy to carry out. It is a question of being put at knees, while placing the hands with the back of the thighs, then to incline the head as far as possible ahead, so that the chin takes support on the chest. One inspires deeply while leaning further possible behind while raising the head and by drawing the chin as far as possible backwards. One leans again forwards while expiring and one starts again.
This rite stretches flexor hips, the abdominal ones and the neck, brings the energy of the solar plexus towards the heart and invigorates the Thymus, the Thyroïde and the Surrénale S.
4th rite: The fourth exercise is a little more difficult to carry out. It is a question of sitting down on the ground with the tended legs, then to place the arms along the body by pressing the hands on the ground. While inspiring, one raises the body by folding the knees so that the legs and the arms are with the vertical. The remainder of the body, of the knees to the shoulders, will be with the horizontal one. It is necessary to put the chin well in contact with the chest, then, before raising the body to horizontal, quietly letting as far as possible descend the head backwards. One is allocated then to the sitting position while expiring and one release a few moments before repeating the rite. In the horizontal position, each muscle of the body is contracted slightly what makes it possible to stimulate the energy centers.
5th rite: The best way of achieving this rite is to place the hands on the ground at a distance of approximately 60 cm, then of tightening the legs with the also isolated feet of approximately 60 cm, head behind. While inspiring one raises the hips as high as possible while being pressed on the toes and the hands, the chin in contact with the chest, then while expiring one lets the body return quietly to the starting position, by going up the head and by pushing it backwards as far as possible. After a few weeks, when this exercise became easy to carry out, one will let the body go down again downwards without touching the ground. Thus, the muscles will be energized when the body is tended to the top and, again, when it is tended downwards. In a little more than one week, this rite can be practiced easily by the majority of people.
This rite reinforces the shoulders, stretches the back of the legs, accelerates all the vortices of energy, invigorates the thymus, the thyroid one and the suprarenals.
Notes and references of the article
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