The five Tibetans are one of the most popular yoga exercises and are considered a true fountain of youth. This sequence of exercises strengthens the body, mind and soul and promotes overall well-being. With regular practice, ideally daily with a day's break in between, the five Tibetans develop their full effect.
Like the sun salutation and moon salutation, the yoga exercises of the five Tibetans are a sequence of different yoga positions in which the body and energy flow are united. The aim of these exercises is to recharge your batteries and replenish energy so that you stay vital and young! The historical background of the five Tibetan yoga exercises has its origins in an English soldier who went in search of eternal youth and finally found it in a monastery in Tibet. After this revelation, he made it his mission to teach these wonderful five yoga exercises to many other people so that they too could experience the amazing effect of the five Tibetans. The five Tibetans are now finding increasing popularity and have become very popular yoga exercises that are taught in many different health areas. The yoga exercises are very easy to learn, so that you can easily practice them alone at home after just a few practice sessions and incorporate them into your everyday life. As with all yoga exercises, breathing plays an important role in the five Tibetan poses and should always be practiced in the right combination with the yoga exercises.
Instructions for the five Tibetan Yoga exercises:
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1 The roundabout
First, begin to slowly turn in a circle clockwise. Really slowly, at your own pace. Then bring your palms together in a prayer position in front of your chest. Breathe slowly and deeply through your nose until you feel a state of complete calm.
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2 The candle
Slowly lie on your back. First, make sure that you are lying completely on the floor so that there is no room for a hollow back. From this position, lift your head and legs at the same time. Stretch your legs and bend your feet. Your back should continue to rest on the surface. Then slowly return to the starting position while exhaling.
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3 The Crescent
Get into a kneeling position and place your toes on the surface. Your back stays straight at first and you look straight ahead. Then your gaze moves more and more towards the ceiling until your head and finally your back stretch backwards. And your body forms the shape of a half moon. Only bend back as far as you feel comfortable! Then start to roll forwards so that your head touches the floor and you are as small as a package.
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4 The Bridge
Sit upright. Your hands are placed next to your body, your legs are bent and your feet are firmly on the floor. Push your buttocks towards the ceiling until a bridge is formed between your knees and your head. You can let your head sink back into your neck. Next, come back down to the floor, wrapping your arms around your legs and rounding your back as much as possible.
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5 The Mountain
Lie on your stomach and point your toes. Then start to push your body up so that you are straight as a board. Then stretch your arms and legs so that your buttocks are pointing towards the ceiling. Your back, arms and legs are stretched. Then lie on your stomach again and make yourself comfortable, first bending your right leg and right arm and looking to the right. Stay in this position for a few seconds, then switch to the left side.