Warranty [ AlchemistProducts.com ]

7 Tibetan Exercises

These exercises are simple. The best time to do them is in the morning shortly after you wake up, or in the night or both, but any time is better than not doing them at all. Start the exercises only once a day, with three repetitions of each exercise for the first few days. Then increase each exercise by one more repetition, until you are doing twenty-one repetitions of each exercise, once or twice a day. Follow the breathing patterns. The black arrows indicate inhalation, the white arrows indicate exhalation. The arrows also show the direction of the movement. Always inhale through the nose and exhale through the mouth.

Tibetan Exercise - 1 Stand erect, stretch out your hands sideways, parallel to the floor. Start whirling gradually in a clockwise direction only. Fix your eyes on a point and rotate, returning to the spot. One experiences a sense of dizziness, so progress very slowly, until you can perform them without discomfort. When you finish whirling, put your hands on your hips. Take a full ,deep breath, inhaling through the nose, exhaling through the mouth.
Tibetan Exercise - 2 Lie flat on your back, with arms stretched out on the sides, the palms flat on the floor, ankles flexed and touching. Inhaling ,slowly raise your feet until fully stretched up and further towards your head. Don’t bend your knees. Exhaling ,lower your legs, slowly to the floor, relax and repeat.
Tibetan Exercise - 3 Kneeling on the floor, knees ten centimeters apart. With your body held upright, lightly hold on to your thighs behind, spine erect, chin tucked into the chest. Inhaling through the nose, arch back from the waist. Drop the head back as far as comfortable. Exhaling through the mouth, return to the starting position and repeat .
Tibetan Exercise- 4 Sit on the floor, with legs outstretched in the front, Palms down besides your hips, chin tucked into the chest. Inhaling through the nose, lifting up your hips as you bend the knees, bending your knees, with the soles of the feet flat on to the ground, drop your head all the way back. Exhaling through the mouth, come down to the starting position and repeat.
Tibetan Exercise- 5 With your palms down on the floor, with your body stretched out like a bow, bringing your head backwards and with your hands straight. Inhaling through the nose, slowly lift your body upward until your hips are as high as possible, letting your body form a triangle . Exhaling through the mouth, bring your body to the starting position and repeat.
Tibetan Exercise - 6 Stand up with your hands on the hips and feet slightly apart. Inhaling through the nose, take a long, full and deep breath. Exhaling through the mouth, bend forward , leaning on your knees with your hands. Squeeze every bit of breath out while tightly pulling in the abdomen and then push out the abdomen, repeating this movement three times while still holding the breath out. Return to the starting position and repeat..
Tibetan Exercise - 7 Silently lie down with arms stretched by your sides or sit crossed leg on the floor or on a comfortable chair . Take slow, long, full, deep breaths ,inhaling through the nose and exhaling through the mouth, for at least five minutes or more This silent meditation allows the body to absorb all the vital energies generated by the exercises.