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Five Tibetan rejuvenation rites

Written by Ales Maticic

Five Tibetan exercises or five rites of rejuvenation are simple physical exercises firstly developed and practiced by Tibetan monks.
For more than thousands of years, these Tibetan rejuvenation exercises are carried out as part of rituals and tradition, which is transmitted from generation to generation.

People who practice these exercises are frisky and have a youthful appearance and there are no notices of any elder people. They have, as previously mentioned, with the help of these exercises and healthy diet able to stop or at least slow the aging process.

Practicing Tibetan rejuvenation exercises returns us vitality and our life energy.  Our body is becoming healthier and more elastic and eventually getting rid of unnecessary material. These exercises can help anyone, whose practicing on the regular basis. After that, I can assure you, that you will feel much younger and healthy and will such a view.

These exercises are best and recommended to be performed in the morning, when our body is at the lowest point of activity. Without any force and effort, these exercises are preformed in relaxed and rhythmic feeling. We perform each level of work only to the point, when it becomes uncomfortable for us.

Very important is that we breathe deeply, with our whole breasts and in a steady rhythm. We need to practice regularly and if at least possible on an empty stomach.

If you need to intake something, please just drink a glass of (lukewarm) water.
And please, do listen to your body and make adjustment of your number implementations to match your own abilities. Listen to your body closely.

The first week of your practice exercises three times, second week practice five times and so on until twenty-one times (if you’re comfortable with, it may take several weeks practicing for about 5x or 7x or 9x).

1. First Tibetan exercise
This exercise stimulates the flow of energy in the body.  Please stand relaxed and calm, stretch your arms out, to be parallel with the floor. Keep fingers together and keep your feet in width of your shoulders. Then slowly rotate in a clockwise direction. Do not rotate in the opposite direction and do not overdo it by turning.

2. Second Tibetan exercise
We are lying on your back, on the hard and leveled floor (surface).  Place the palms on the floor, next to your feet. Inhale, then lift your both legs (if on the beginning you can totally outstretched out your legs, then, instead, bend your knees) and put your head closer as possible to your chest.
Hold your breath, and then sweep gently down your head and legs, while you are exhaling slowly.

3. Third Tibetan exercise
We are sitting on our feet, or we are kneeling on the floor with our toes fold down. Please make sure, that your spine is upright, and out your hands on the buttocks.
While inhaling, slowly push the head and neck back as far as possible and hold your breath.
During the exhale, slowly put your head on your chest.

4. Forth Tibetan exercise
Sit on the floor, place your feet in the width of your hips, place your hands on the floor, next to your thighs, and lean your head near to the chest. Inhale while raising the body forward and up, push your head back and make a strong bridge. Hold your breath for a moment, then, during the exhale, sit down in the original / basic position.

5. Fifth Tibetan exercise
Your body is in a shape of bow placed against your arm.  Your toes are folded down.  While inhaling, we lean on our hands and feet (heels remains on the ground), the pelvis is high up, lean your head on your chest and hold your breath. During the exhale, we released our body and push our head back as far as possible.

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Ales Maticic

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