Everybody knows that if you want to build a strong and slim body you should exercise regularly but not everyone has enough motivation to stick to a regimen. People try different training programs and challenges but none of them fit their needs.
Have you ever heard about Tibetan exercises? Tibetans have created moves which they call “rites” and now these moves are gaining worldwide popularity. Do you want to try this unusual workout?
These exercises are very beneficial to your body as they slow down the aging process, boost your immune system, tone your body and make you feel focused and energetic. All you need to do is to perform these rites every morning. These exercises will make you look younger!
1. Standing Forward Bend
– From a standing position, the body is folded over at the crease of the hip with the spine long. The neck is relaxed and the crown of the head is towards the earth. The feet are rooted into the earth with the toes actively lifted.
– The spine is straight. The ribcage is lifted. The chest and the thighs are connected. The sacrum lifts up toward the sky in dog tilt.
– The fingertips are resting on the earth next to the toes. The gaze is down or slightly forward.
2. Spinal Twist
– From supine position, bent one knee and cross it outside of the opposite foot. Use the hand to put slight pressure on the bent knee to push down towards the floor.
– Keep both shoulders squared and rooted to the floor.
– Extend the opposite hand and gaze towards the hand.
– For a deeper stretch, start to straighten the bent knee.
– From a supine position, on your back, the hips are pressed up with the heels of the feet rooted into the earth close to the sits bones.
– The toes are actively lifted and the pelvis tucked.
The thighs are parallel to the earth and the fingers are interlaced under the body with the ribcage lifted and the heart open.
– The back of the neck rests on the earth.
– The gaze is to the sky.
4. Shoulder Stand (Sarvangasana)
– Get into Savasana (corpse pose). Now, bring together your feet and place your hand sideways close to your body.
– Bring your legs close to your chest. Lift your lower body slowly (similar to Halasana or plough pose).
– Take your hands, place them on your back and slowly lift your legs up. Your entire body should be in a straight line with your upper arm supporting your back. Hold the pose – begin with 10 seconds – breath normally.
– Now slowly fold your leg from the knee. With the support of your hands, get your upper body down.
– Lie down in Savasana for as long as you held Sarvangasana. Don’t get up with a jerk instantly after finishing it.
5. Cobra Pose
– From a prone position lying on the earth the pelvic bowl is firmly contracted interiorly towards the center line of the body while the pubis is tucked under. The legs are extended back and the tops of the feet are squared to the earth.
– The palms are flat and the fingers are in line with the shoulder blades, or, if possible, the palms are tucked under the shoulders with the elbows bent and tucked into the sides of the body.
– On an inhalation, the arms are straightened slightly, maintaining a soft bend in the elbows as the chest lifts off the earth. Lift up only to the height that is comfortable and that also maintains the pubis and the legs pressed to the earth.
– Work the opposing forces by pressing the tailbone towards the pubis as the pubis lifts towards the navel. The hip points are narrowed. The buttocks are firm but not hardened. The shoulder blades are firm against the back.
– The side ribs expand to facilitate the back bend. Lift through the top of the sternum but avoid pushing the front ribs forward, which only hardens the lower back. Distribute the backbend evenly throughout the entire spine.
– The gaze is out in front or straight ahead depending on flexibility.
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