Five Tibetan Rites Part 2 - Australian School of Meditation & Yoga | ASMY

Five Tibetan Rites Part 2

five tibetan rites clarity yoga asanas hatha tradition monks energy boosting energizing morning practice health wellness fitness exercise asmy refreshing mindfulness back core full version

Find Part 1 here!

 

5 Tibetan Rites Full Version

Traditionally attributed to ancient monks living in the harsh conditions of the cold rocky Tibetan mountains, these five poses will undoubtedly get your circulation flowing, your spine flexible and boost your energy. The poses are a simple and great way to start the day! Practice on an empty stomach and  just start with three of each pose, very gradually increasing your repetitions day by day or week by week until you reach 21 and they say to never increase past 21.

In a previous post we presented the easy version for people who like a gentle sequence and now here is the traditional sequence; please also view it here.

 

  1. Standing Rotations

Stand in Mountain pose with arms out wide. Turn your head to the right and rotate 360 degrees to the right. Repeat. Caution: start with just a few rotations so you don’t get dizzy. Continue for 1 to 21 repetitions.

 

  1. Supine Leg Lifts

Lie on your back legs out straight. Inhale and use your core to lift both legs and your upper torso at the same time, arms parallel to the floor and chin to chest. Exhale and return with control to the starting position. Caution: be careful of straining your back, sit on your hands if you need to. Continue for 1 to 21 repetitions.

 

  1. Camel

Kneel upright with your chin to your chest and hands at the back of your thighs. Inhale and arch back lift your head to look up and slide your arms down the back of the legs. Exhale and return to starting position. Caution: be careful of your neck and support the pose with your core. Continue for 1 to 21 repetitions.

 

  1. Reverse Table Top

Sit in Staff pose with hands beside you and fingers facing forward. Chin to chest. Inhale bend your knees and lift into a table top position with your head dropping back. Exhale and return to starting position. Caution: be careful of your neck. Stronger version: keep legs straight and raise into Reverse Plank. Continue for 1 to 21 repetitions.

 

  1. Down Dog to Up Dog

Start in Downward Facing Dog and inhale as you swing your torso forward between your arms into an Upward Facing Dog.  Exhale and swing back. Caution: for more lower back support bend your knees when transitioning from one pose to the other. Continue for 1 to 21 repetitions.

 

Rest in Child Pose

 

Find Part 1 here!

 

By Vrndavan Dasi

Founder and Principal of Veda Yoga Teacher Training