Here are the Five Tibetan Rites and how they work on the body (don't forget to breathe during these movements):

1. Spinning: Extend your arms out to the sides and spin (in a clockwise direction) just like you were a kid again. Go as fast as you can without losing control (slow down or stop if you're getting dizzy) up to 21 times around. 

2. Leg Raises: Lie faceup with your palms down and, keeping your legs extended (if possible), lift them off the floor toward the sky as you also lift your head. Exhale and then return to starting position. Repeat up to 21 times.

3. Camel. This is a classic back bend. Kneel with your knees under your hips, and your spine upright. Bring your chin toward your chest, and grip the backs of your legs with your hands, just below your buttocks. Arch your back from the waist and look upward. Your toes should be curled under as you inhale. Exhale and repeat, up to 21 times.

4. Tabletop. Sit on the floor with your legs extended, feet flexed. Your hands should be next to your hips, fingers pointed toward your feet. Bend your knees and push up to a "tabletop" position, arms straight. Let your head fall back gently, as far back as you comfortably can and then return to starting position. Repeat, up to 21 times. "This strengthens and tones the legs and glutes," says Lechonczak.

5. Up Dog and Down Dog: Begin on all fours, weight distributed evenly among your knees, your palms and the balls of your feet. Slowly lift your buttocks toward the sky, with a flat back, lowering your head, so your body makes an inverted "V." Place your chin in your chest. Pause, then lower your buttocks while pressing your palms into the floor, until your legs are in a plank position (parallel to the ground), moving your chest out and shoulders back. Inhale on your way up; exhale on your way down. Repeat, up to 21 times. 

Bookmark:

TrackBack URI for this entry

Comments (0)

Subscribe to this comment's feed