Continued from our Retreat & Renew Daily Tip.
Imagine a routine that strengthens the body, enhances energy, sharpens the mind, heightens spiritual awareness, and slows the aging process all in ten minutes!
Sounds impossible? Not according to Christopher S. Kilham, a yoga and meditation teacher and author of The Five Tibetans (Healing Arts Press, 1994). Kilham first came across the five exercises in a book and incorporated them into his daily yoga routine. Similar to the yoga asanas he performed, these five exercises were different enough so that they didn’t duplicate his daily practice.
In the early twentieth century, a British army officer discovered the five exercises. The officer, who had spent time studying with a lama and living in a Himalayan monastery, noticed that all the monks looked young, energized, and centered. The officer attributed this to a ritual of five exercises they performed daily. In 1939, the officer taught the exercises to Peter Kelder, a westerner who published them in a book entitled The Five Rites of Rejuvenation. Kilham, intrigued by the exercises, began to teach them himself in 1978. He didn’t like the term, rejuvenation, and because the exercises were Tibetan in origin, he re-named them “The Five Tibetans,” a name that has stuck with westerners.
In the same way that massage soothes aching muscles, the Five Tibetans influence the chakras (energy gateways in the body), helping them function at peak activity. “When the human energy system is working well, then the body and mind are healthy, vital, and balanced,” says Kilham. “The function of the chakras affects every aspect of who we are and how we experience life.” The Five Tibetans stimulate energy flow through the chakras and tone and strengthen the major muscle groups.
Each of the exercises can be done up to twenty-one times, after which the body is no longer productive. (For Tibetans, twenty-one is a perfect mystical number). When beginning the routine, you may want to start out with only ten or twelve reps and build your practice at your own pace. “Take your time,” says Kilham. Practice daily and do them precisely. Even before you’ve built up to twenty-one reps of each exercise, you’ll start to feel stronger and more energetic.
Tibetan 1: spinning
Turn circles like you did when you were a kid. Stand up straight, arms extended out, fingers together, palms open and facing down. As you hold this position, spin only in a clockwise direction. (The Tibetans believe the right side of the body is the ego, and by going clockwise, you offer it to the gods). Try to spin twenty-one times without a break. (Stop if you begin to get dizzy.) When finished, stand with your feet together and hands on your hips. Take two full deep breaths before moving on to Tibetan 2.
Tibetan 2: leg raises
Lie on your back (on a mat or rug) with your palms down, arms by your side, legs extended, ankles touching and flexed, head off the floor. Inhale. Lift your legs a little past 90 degrees and raise your head, tucking your chin to your chest, toes pointing up, back flat on the floor. Exhale, bring your legs and head down to starting position. Repeat twenty-one times: inhale up, exhale down. (If you have a bad back, don’t lower your legs all the way).
Tibetan 3: camel
Kneel with your knees under your hips about four inches apart, spine upright. Place your palms against the back of your thighs, just below your buttocks. Arch back from the waist dropping your head as far back as comfortable. Your hands will support you as you lean back. Return to start and repeat twenty-one times. When finished, stand with your feet together, hands on your hips, and take two full deep breaths.
Tibetan 4: tabletop
Sit up with your legs extended out, feet flexed, hands flat on the ground next to your hips, fingers pointing towards your feet, chin tucked into your chest. Lift up through your pelvis, bending your knees and pushing with straight arms to a “tabletop” position, let your head fall back as far as possible. Repeat twenty-one times in a steady, unbroken rhythm. (Don’t let your feet slide and don’t bend your arms. The movement is accomplished by pivoting the shoulders.) When finished, stand with your feet together, hands on your hips, and take two full deep breaths.
Tibetan 5: upward to downward facing dog
Begin by facing the ground, supporting yourself with the palms of your hands and balls of your feet. Bring your head up and back into upward facing dog. Raise your buttocks and tuck your chin into your chest, swinging your body into a perfect triangle or downward facing dog, then swing back to upward facing dog. Your body remains off the ground for the entire exercise and neither your arms nor legs bend. Repeat smoothly twenty-one times. When finished, stand with your feet together, hands on your hips, and take two full deep breaths.
When you finish the Five Tibetans, lie on your back and relax a few minutes. Breathe gently and easily. Notice how you feel. Practice these exercises daily with as much precision as possible, and don’t forget to breathe. Remember, if you have any weaknesses, make sure you modify the exercises to suit you.
By Margie Goldsmith, photography by Andrew Purcell
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