The 5 Tibetans exercise slows down aging and restores vitality

5 tibetans
“Everyone wants a long life. Nobody wants to grow old. ”(Jonathan Swift)
Seventy-year-old and mysterious American Colonel Bradford left for the Himalayas after a long and dangerous expedition. He finds a monastery that legend says has the secret of eternal youth and rejuvenation. This secret has been transmitted for thousands of years through the Lama group (Tibetan monks). The monks kept no secret. Their monastery was distant and isolated from the rest of the world, so the secret was more slowly transmitted to the world. On his return to his country, Colonel Bradford conveys the secret to his friend Peter Kelder. Calder remembers Colonel Bradford as a bent old man with gray hair. He could barely recognize him now. In front of him was an upright man whose face was healthy with thick and dark hair, with no trace of his former gray hair. Calder listened intently to the Colonel’s story
“Upon entering the monastery, the most important thing I learned — the Bradford story — is that the human body has 7 energy centers (chakras). We imagine them as rotating energy fields. Hindus call them “chakras”. Each of the seven vortices is bound to seven hormonal glands (in the endocrine system of the body). These hormones control all bodily functions including the aging process. The first vortex (root chakra) is located at the base of the spine. The second vortex (sacral chakra) is located in the lower abdominal cavity (below the navel). The third vortex (solar plexus) is located above the navel (below the chest). The fourth vortex (heart chakra) is located in the middle of the chest. The fifth vortex (throat chakra) is located in the throat area. The sixth vortex (third eye) is located in the middle of the forehead (between the eyebrows). The seventh vortex (crown chakra) is located at the top of the head (skull).
In a healthy human being, every vortex rotates at high speed, allowing vital vital energy (Hindu “prana” or etheric energy) to flow upward through the endocrine system. When one or more vortices slow down, the flow of vital energy (this is another indication for aging or ill health) is blocked. With the help of five exercises called “5 Tibetans”, life, energy and vitality are restored most quickly and establish a normal rotation of energy centers.
These “5 Tibetans” are called “rituals” by Tibetan monks.
5 tibetans
The first ritual: helps increase the speed of rotation of the vortex. Stand straight with your arms extended parallel to the ground. Turn around until you get a little twisted. Turn left to right (clockwise). Turn 5 to 6 times to get started. If you feel you have to sit or lie down – do it. Practice the first ritual until you have a slight twist. Later, you will increase the number of turns to a maximum of 21 turns. This is enough to encourage all energy centers to turn.
Second Ritual: Stretch out on the floor face up. Extend your arms along your body and place your palms on the floor with your fingers together. Lift your head off the floor and draw your chin to your chest. At the same time raise your legs to a vertical position. The backs remain on the floor. If you can, pull your legs out from the body towards your head. Do not bend your knees. Then slowly lower your head and legs to the floor. Relax all muscles. Repeat the ritual — without undue strain. Maintain a breathing rhythm with each repetition – take a deep breath when lifting your head and legs, exhale when you lower them to the floor. Between repetitions, when you relax your muscles – breathe at the same rhythm. If your second ritual is tiring, you can keep your knees bent when lifting and lowering your legs.
Third ritual: kneel to the floor and straighten your body. Stretch your toes. Place your hands on the thigh muscles on the side. Bend your head and nape forward and pull your chest. Then pull the head and nape gently backwards-only to the endurance limit. At the same time, bend backwards. Resist your hands against your thighs or pelvis. Then return to the original position and repeat the ritual. Breathing rhythm should be followed. Take a deep breath when you bend backwards, exhale when you return to an upright position. It is useful to always breathe deeply. Whenever you can fill your lungs with air.
Fourth Ritual: It seems difficult at first but very quickly becomes easy to perform. Sit on the floor. Extend your legs straight forward with your feet 30 cm apart. Keep your body upright. Lay your palms on the ground. Draw your chin to your chest. Then lower your head backwards while raising your body to bend your knees. The arms remain outstretched. The hull with the thighs should form a straight line parallel to the ground. The arms and lower legs are perpendicular to the ground. In this position, tighten all the muscles of the body (without pausing for breath). When you return to the home sitting position, relax your muscles and rest. Then repeat the process. Follow the breathing rhythm. When lifting your body, inhale. You do not have to hold your breath while you strain your muscles. When you return to a sitting position, exhale completely. Continue to distai at the same pace as you rest.
Fifth Ritual: Face the ground. Rely on your hands. Bend your toes with your palms on the ground. Keep hands and feet 60 cm away from each other. Keep arms and legs outstretched. Move your arms vertically to the ground. Bend your spine so the body hangs. After that, turn your head as far as you can. Bend the body in the hips. Lift the body to make the letter V. At the same time, move your chin forward. Attach it to your chest (chest). Return to initial position. Repeat the ritual. When lifting, take a deep breath. When you lower it, exhale deeply.

To begin each ritual, practice 3x a day. Increase your workout twice every following week. You need to achieve 21x workout daily. It is not necessary to exercise more than 21 times a day. Practice in the morning and evening. All the rituals are connected so each of the rituals is equally important for practicing. If you have difficulty with a ritual, skip it and practice other rituals. After a few months, repeat the rituals you were having trouble with. Never strain too much. Do as many rituals as you can. Slowly add other rituals.


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