Tradition has it that these 5 poses were adopted by Tibetan monks to keep them strong and living long. Whether that’s true or not they certainly are a great energy booster which bring clarity to the mind. They also keep the back bones supple and the core strong.
The recommendation is to start with 3 repetitions of each pose and slowly build up to 21 but never do more than 21. They are a great way to start the day, but I wouldn’t recommend them for your evening practice…much too stimulating to allow for a restful sleep.
There are two versions of this sequence, the full version and a modified one for those who would like to experience the benefits but for some reason or other need an easier version. Present here is the easy version. The full version comes later; try this first.
Please see below for instructions for the Modified Easy Version, or watch it here.
- Standing Arm Swings
Stand in Mountain pose arms out wide. Lift left heel and rotate to the left then lift the right heel and rotate to the left. This is one rotation. Continue for 1 to 21 rotations.
- Supine Bent-knee Leg Lifts
Lie on your back and sit on your hands if you need to. Exhale as you bend your knees and raise your legs to hip height as you raise your head. Straighten your legs if you can. Inhale, then lower your head, bend your knees and lower your legs. Continue for 1 to 21 repetitions.
From a kneeling position place your hands on your lower back and bring your chin to your chest. Slowly using your core as support inhale and arch back and raise your head to look forward. Exhale to return to starting position. Continue for 1 to 21 repetitions.
Lie on your back with your knees bent and feet under your knees, arms beside you. Inhale and raise your hips into Bridge pose. Exhale return to starting position. Continue for 1 to 21 repetitions.
- Extended Childs Pose to Kneeling Up-dog
Kneel and sit back toward your heels, stretch your arms out in front of you, head towards the floor. You can have your toes turned under if you like. Inhale and swing forward so your shoulders are above your wrists and torso lengthening and opening up into a back arch, looking forward. . Exhale and return to the starting position. Continue for 1 to 21 repetitions.
By Vrndavan Dasi
Founder and Principal of Veda Yoga Teacher Training