The 5 Tibetans

The name “Five Tibetans” is applied to a holistic energy programme that was originally developed by five Tibetan monks. The programme consists of five special physical exercises: spinning, the candle, the circle, the bridge and the inverted V.

1. Exercise: Stand upright and stretch your arms out to the side. Focus on a point in front of you. Remember to maintain your focus when you turn 180°. Afterwards fold your hands, look at your hands and breathe consciously.

2. Exercise: Lie down flat on your back with your arms next to your body. Raise your legs as high as you can off the floor. Press your chin down to your chest and move your arms parallel to your legs.

3. Exercise: Kneel down with your upper body straight. Use your toes to stabilise your balance. Place your hands on your buttocks. Press your shoulders back once (move your weight onto your legs) and then push them forward.

4. Exercise: Sit upright on the floor, stretch your legs out and place your hands to the left and right of your hips. Now raise your hips upwards, like a bridge, and then lower them back to their original position.

5. Exercise: Lie face down and angle your toes upright on the floor. Now place your hands to the side of your shoulders and press you body upwards. Then arch your back like a cat and stretch your head downwards.

Do not repeat this exercise more than three times initially. As you become more proficient, you can increase the number of repetitions up to 21 times. The monks recommend exercising approx. 20 to 30 minutes daily to improve physical and mental well-being permanently.


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