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http://www.yogaway.fsnet.co.uk/5tibetans.htmThe Five Tibetan Rites or Postures of Rejuvenation were discovered in Tibet. The

purpose of these exercises is to work on the Chakras and to bring them into their

correct frequency of vibration. Here the postures are demonstrated by Suzanne Barry

who herself can bear witness to the effectiveness of the exercises. Troubled with a

severe lower back problem which at one stage meant that she had to spend almost an

entire two week period only standing, and after trying many conventional therapies,

found relief and eventually the road back to fitness by faithfully practicing this routine

on a daily basis.

1. The first Tibetan as pictured above involves turning clockwise for a number of

rotations. The right palm in held facing downwards and the left palm is facing

upward. This is the position of the hands for someone living in the Northern

Hemisphere. For someone in the Southern Hemisphere the position of the hands is

reversed. As in all of these exercises one would start with 5 repetitions increasing by

two repetitions per week until the maximum number of 21 rotations or repetitions is

reached. It is very important not to exceed 21 repetitions as this can overcharge the

system.

On completion of this exercise the

palms are brought together, the arms

are straightened and legs extended on

an inhalation and then brought to the

centre of the chest whilst bending thelegs on an exhalation. One can then lie

down and relax for a few minutes to

centre oneself.

2. To begin the second Tibetan one starts by lying on the back. See that the lumbar is

resting on the floor. First inhale and whilst exhaling the legs are raised to the upright

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position and the chin is moved into the chest. Exhale As the legs are lowered and the

chin is released. Repeat up to 21 times then remain on the back and relax.

3. Come into kneeling position with the hands placed up the back and the chin tuckedinto the chest. Exhale and then on an inhalation take the head back and expand the

upper chest. Whilst exhaling return the chin to the chest and bring the torso to the

starting position. After completing the required number of repetitions come down into

a kneeling position with the buttocks resting on the heels, the forehead resting on the

floor and the backs of the hands resting on the floor and pointing towards the toes.

4. Come into a sitting position with the chin lowered into the chest and the hands

placed on the floor on either side of the hips. Exhale then on the inhale raise up the

hips and torso to a parallel position taking the head back. On an exhale, lower the hips

and bring the chin back into the chest. Repeat up to 21 times then lay back and relax.

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5. Now come into a horizontal position with the toes tucked under, the hands under

the shoulders and the body held level with the floor. On an inhalation bring the body

into Dog with the head facing up position and taking the head back. On the exhalationswing the body into Dog with the head facing down posture and then continue with

this motion for up to 21 repetitions. When finished, lye on the back in Savasana for 10

minutes or longer.

After completion of the exercises it is important to take time to lye down and allow

the effects to be absorbed into the system. Be consistent with your practice and keepan optimistic frame of mind. As you progress notice your increased energy levels and

mindfulness. The Tibetans are not meant to replace medical help but can be very

instrumental in working alongside any existing treatments. If one does have any

injuries it is always advisable to consult your doctor regarding the suitability of the

exercises.