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The 5 Tibetan Rites – Wellbeing exercises

With today being World Mental Health Day we wanted to share a few options for better wellbeing and some great options for improving your overall health inside and out!

The “Five Tibetan Rites” are a series of exercises reported to be more than 2,500 years old and are said to be a form of Tibetan yoga. They are dynamic exercises you can do every day for health, energy, and strength. Great for keeping your body in shape when you have limited time or space.

Practitioners believe that these rites stimulate the chakras and enhance energy flow in the body, leading to improved health, vitality, and well-being.

The 5 Tibetan Rites exercises are simple, you don’t need much space to do them in, or any specialist equipment and they can be done in around 10 or 15 minutes a day.

The sequence stretches and strengthens the main muscles of your body and may improve balance.

Here’s a brief overview of the Five Tibetan Rites:

  1. The Spin:
    • Stand erect with arms outstretched, horizontal to the ground.
    • Spin around clockwise until you become slightly dizzy.
  2. The Leg Raise:
    • Lie flat on the floor, face up. Fully extend your arms along your sides and place your palms against the ground.
    • Raise your head off the ground, tucking your chin to your chest.
    • Simultaneously lift your legs (keeping them straight) to a vertical position.
    • Slowly return to the starting position.
  3. The Camel:
    • Kneel on the floor with your body erect.
    • Place your hands on the back of your thigh muscles.
    • Tilt your head and neck backward, arching your spine.
    • Return to an erect position and then bend your head and neck forward.
  4. The Table Top:
    • Sit on the floor with your legs straight in front of you and your feet about hip-width apart.
    • Place your hands on the ground alongside your hips.
    • Lift your hips and body up, while bending your knees, so your body forms a tabletop.
    • Return to the starting position.
  5. The Upward and Downward Dog:
    • Start with your hands and feet on the floor, keeping your body in an inverted “V” shape.
    • Lower your hips and raise your head and shoulders, transitioning to an arched back position (similar to the cobra pose in traditional yoga).
    • Return to the starting inverted “V” shape.

Take a look around YouTube for some great video tutorials or why not take a local Yoga class – start prioritising your wellbeing today!

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