"Five Tibetans" in the service of modern man

"Five Tibetans" is the title of a book that does not talk about the five inhabitants of Tibet, but is a detailed and comprehensively developed instruction for the application of ancient wisdom in the service of modern man.

These are, in fact, easy and simple exercises for health, vitality and strength, is the message on the cover of the book, signed by Christopher S. Kilham.

Perhaps the author, and those who have already mastered the skill of practicing these exercises, really perceive them as easy and simple. But, honestly, for a beginner, the experience is different. A person who is preparing to embark on this story, which certainly brings benefits, must be ready for discipline, perseverance and consistency. Everything else then has to come by itself. And the most important change for exercisers is the increase in physical strength and flexibility, and equally important - mental acuity.

In general, the consequence of exercise is both visually recognizable vitality and a sense of satisfaction. Regular exercise reduces tension, both muscular and mental, and improves the body's functions, especially breathing and digestion. It is also beneficial for the cardiovascular system, and leads to deep relaxation and overall good condition, it is stated in the recommendation for the application of this kind of manual for a healthier and better life.

No special conditions are required to perform the exercises

The exercises contained in this book can be practiced by practically everyone, regardless of gender, age and physical condition of the exerciser. The advantage is the fact that some special conditions are not needed to perform the exercises, they do not take too much time, nor do they require excessive efforts. It is enough to follow the instructions, verbal, but also pictorial, practice continuously and the results must come.

In this article, I also posted a video in which you can see how the "Five Tibetans" exercises are performed.

The following are detailed instructions for performing the exercises.

THE FIRST TIBETAN - KAĆA

Take an upright position and extend your arms horizontally to the side. Turn your palms down, bend your legs slightly at the knees. Rotate around your axis in a clockwise direction 21 times, initially you can do fewer repetitions if you feel dizzy or nauseous.

Breathing: The breath should come from the abdomen. Opera singers, theater actors and actresses benefit greatly from this kind of breathing, as do experienced yogis. When you stop rotating around your axis, breathe even deeper until your head stops spinning and your balance returns to normal.

Tips and recommendations: exercise at your own pace, you should exercise slowly. Try to gradually reach the 21st repetition, and it doesn't have to be fast, this is the most important exercise, it improves the energy of the whole organism. If you feel a lack of energy during the day, practice Kaca. Maybe several times a day.

The effect of this exercise: upright posture gives stability and self-confidence. By turning, you will get more enthusiasm and enthusiasm, with the help of Kaća, you can be in a good mood all day long.

SECOND TIBETAN - CANDLE

Lie on the floor, arms at your sides, palms facing down, legs outstretched and separated by the width of the pelvis. Inhale slowly and lift your legs off the ground as much as possible, try to the right angle. The back and pelvis must be pressed to the ground at all times. While lifting your legs at the same time, bend your head towards your chest. The knees may be slightly bent at first. Then exhale lightly and at the same time return to the starting position, with your legs outstretched on the ground and palms facing down, arms next to your body. Repeat the exercise 21 times.

Breathing: Inhale when lifting the legs and head, exhale slowly when lowering the legs.

The effect of the exercise: strengthens the abdominal and back muscles, gives a dynamic look. If done properly, it relieves back pain.

THIRD TIBETAN - Crescent

Kneel on your knees, place your feet at the width of your pelvis, rest your palms on your hips, bend your chin towards your chest and exhale during that time. The lower extremities are at right angles to the ground. Start breathing, lift your head and bend backwards, and bend your waist backwards so that you are not tired. Rest your palms on the back of your thighs. As you exhale, return to the starting position. Try to repeat everything 21 times.

Inhalation: When inhaling, bend backwards and when exhaling, return to the initial upright position. When you do the crescent you can rest your back in an extremely pleasant soothing position, called the PACKAGE. Place your toes on the ground so that your toes are touching. Turn your heels to the side and spread your knees shoulder-width apart. Lean your buttocks on your heels and your forehead on the ground in front of your knees. The hands lie freely next to the body, the palms are facing upwards. When the body rests on the head and heels, the spine is completely relieved and can rest well.

Exercise effect: improves the work of the heart and immune system, strengthens the neck muscles; when exercising, try to maintain the same speed while shifting the weight from the front of the body to the back and vice versa, so that the effect of the exercise is greater. Do an open eye exercise to maintain balance. This exercise tenses the whole torso, especially the spine, shoulders, chest and neck. Strengthens the ankles. Position The package brings more oxygen to the kidneys.

FOURTH TIBETAN - BRIDGE

Sit on the ground on a comfortable surface and stretch your legs in front of you. Spread your legs about 30 cm apart. The palms should be on the ground facing the feet. Lower your chin to your chest. Slowly raise your torso so that you move your knees and keep your arms in place. Make a bridge. While lifting the torso at the same time slowly bend your head back. In this position, all the muscles in your body tense for a moment. Take a deep breath and do not hold your breath. Exhale slowly as you return to the starting position. Return to the starting position as easily as possible. Then take a deep breath. Repeat the exercise at least twice.

Breathing: When lifting from the ground, inhale and exhale as you return to the starting position. As you repeat 21 times, try to do the exercise without interruption. This exercise is good for a large number of people, especially for women who have wider hips. If you can't do it at first, try it in your mind. Close your eyes and imagine this exercise as best you can, and do it in your mind as many times as you do the other exercises from the Five Tibetans. You will improve over time and you will be able to do it physically as well.

Exercise effect: stimulates the endocrine glands, strengthens the spine, tightens the torso and revitalizes the digestive and excretory organs. Tightens wrists.

FIFTH TIBETAN - MOUNTAIN

Find a comfortable lying position with your face to the ground, palms on the ground next to your shoulders. Start by inhaling and lift your back and buttocks, and lean on under your arms and toes. Try to keep your arms and legs outstretched. The head should be lowered. Your body should be V-shaped. Your chin should be pointed towards your chest. Try to connect the feet to the ground. Repeat this 21 times.

Breathing: inhale as you raise your body to a V shape and exhale as you return.

Exercise effect: stimulates the glands with internal secretion, stretches and tenses all muscles. Strengthens leg muscles and wrists. It acts as a large energy pump, revitalizes the bloodstream.

I hope that my post will be useful to you, and that your body will enjoy the exercises "Five Tibetans"!

I wish you good health!

Greetings to my readers!

Your @MarijaJak !