The six Tibetans
~~~ The six Tibetan Rites ~~~
NOTE: These explanations are my own point of fiew, comming out of my own experiences through practising martial arts for many years...
I don't give any explanations what the single exercises are doing, just do them and find out what effect they have on you...
Feel the reaction, the results in your body, your emotions and so on... (manfred dellenbach)
The Five (six) Tibetan Rites are practiced since hundreds of years, developed in Himalayan monasteries.
The six rites (simple exercises) can help generally, to balance your energy systems, the chakras and the meridians, help to improve physical and hormonal balance.
They are very helpfull by back problems and other physical disorders...
These rites are not a fitness programm like others, they should be done soft like " Tai Chi ", and by doing them, being gentle with your self...
Each rite can be performed up to 21 times.
It is best to start with 3 repetitions of each exercise and gradually increase the repetitions weekly 1 or 2 more (only increase if you realy feel to do so, it isn't a must to do more...)
Rather you do 10 repetitions and feel comfortable, than 21 and feeling exhausted...
When performing the exercises, the main emphasis should be on breath synchronization and fluency, rather than on speed and number of repetitions.
The most important part of the Tibetan exercises is a conscious synchronization of breathing while performing physical activity.
No exercise should be done so intense that it makes you feel exhausted.
Before beginning the exercises, practice the basic 4 - stage breathing technique.
- Inhale deep through your nose, down in your abdomen filling up to the shoulders...
- Hold filled lungs...
- Exhale through your mouth, from the shoulders down to the abdomen...
- Hold empty lungs...
RITE ~ I ~
Rite one I call: "the spin"
(remember to breathe deeply using the diaphragm during the movements)
The movement:
- By breathing in, extend your arms out to the sides and spin (in clockwise direction)
- Follow your right arm so that you spin around to your right
- Go as fast as you can without losing control (slow down or stop if you get dizzy)
- spin so long as you exhale, exhale so slow as possible
- breath in before you stop to spin
- after you stop to spin, stand in a low body position the legs bend a bit
- focus your fiew by breathing out on a point on a fix point(helps to stop dizzyness)
- focus your feelings towards your feet, towards the ground
- Repeat with the next inhale
Repeat so often as you do the other rites...
The breath:
Establish a rhythmic breathing pattern...
- inhale by extending the arms
- exhale by spinning
- inhale befor stop
- exhale after stop the spin, towards the ground
No breaks between the repetiotions...
Relaxation:
Lie on the floor on your back and breathe deeply before you begin the next rite...
RITE ~ II ~
Rite two I call: " the candle "
(remember to breathe deeply using the diaphragm during the movements)
The movement:
- lie flat on the floor, face up
- fully extended your arms along your sides
- place the palms of your hands against the floor keeping the fingers close together
- raise your head and your legs off the floor, tucking the chin against the chest
- your legs (knees straight) into a vertical position
- rais your legs and the head in one movement!
- slowly lower both the head and the legs, knees straight, to the floor
- repeat with the next inhale
The breath:
Establish a rhythmic breathing pattern...
- inhale as you lift your head and legs
- exhale slowly as you lower your head and your legs
No breaks between the repetiotions...
Relaxation:
Lie on the floor on you back and breathe deeply
Raise your hands above your head to stretch the back
RITE ~ III ~
Rite three I call: "the half moon"
(remember to breathe deeply using the diaphragm during the movements)
The movement:
- Kneel on the floor, knees under your hips, toes flat, with the body erect.
- Place hands on back of legs just under the buttocks.
- Move the head and neck gentle forward, tucking the chin against the chest.
- Then, move the head and neck gentle backward, arching the spine backward,
- look upward with the mouth open.
- After arching, return to the original position.
The breath:
Establish a rhythmic breathing pattern...
- inhale deeply as you arch the spine
- exhale as you return to an erect position
No breaks between the repetiotions...
Relaxation: Embrio position...
Kneeling lie on your legs and but your arms to your feet the head towards the ground...
RITE ~ IV ~
Rite four I call: "the bridge"
(remember to breathe deeply using the diaphragm during the movements)
The movement:
- sit on floor with your legs extended, body erect, feet flexed and apart
- palms flat on floor next to your hips, fingers pointed toward your feet
- tuck the chin gentle forward against the chest and exhale
- move the head genle backward as far as it will go
- at the same time, bend your knees and push up to a "bridge" position, arms straight
- let your head fall back gently with your mouth open
- the trunk of the body will be in a straight line with the upper legs, horizontal to the floor
- then, tense every muscle in the body
- relax your muscles as you return to the original sitting position
The breath:
Establish a rhythmic breathing pattern...
- inhale as you raise up
- hold your breath as you tense the muscles
- exhale completely as you come down
No breaks between the repetiotions...
Relaxation:
sit with your arms on your knees, the head laying on your arms and let the breath flow deep down into you belly...
RITE ~ V ~
Rite five I call: "the mountain"
(remember to breathe deeply using the diaphragm during the movements)
The movement:
- knee on all fours
- toes flexed, palms on floor
- weight distributed evenly among your knees your palms, and the balls of your feet
- throughout this rite, your hands and feet should be kept straight
- start with your arms perpendicular to the floor, and the spine arched downward
- the body is in a sagging position like a " Cobra "
- slowly lift your buttocks toward the sky, with a flat back, lowering your head
- so your body makes an inverted " V "
- tuck your chin genle to your chest
- pause
- lower your buttocks while pressing your palms into the floor
- your legs are in a plank position (parallel to the ground)
- moving your chest out and shoulders back
The breath:
Establish a rhythmic breathing pattern...
- inhale as you raise the body
- stop breathing in the pause
- exhale fully as you lower it
No breaks between the repetiotions...
Relaxation:
Lie face down on the ground, bend one leg upward and let the breath flow as it wants...
bend the other leg upward and let the breath flow as it wants...
RITE ~ VI ~
Rite six I call: "the miracle of breath"
Stand comfortably and exhale as you bend from the waist, placing your hands on your knees.
Expel the last bit of air from your lungs and without taking in new breath, return to an erect position.
Place your hands on your hips, with fingers to the front and press as hard as you can while sucking in the abdomen.
This will raise your shoulders and chest.
While holding in the abdomen, also squeeze the pubococcygeal muscle up to emphasize the upward thrust.
Hold this position and bring your closed eyeballs to the point between the eyebrows.
When you must take a breath, breathe in through your nose and then
exhale through the mouth as you drop your arms down to your sides to relax.
Take in several normal breaths through the nose and mouth before beginning again.
The breath:
- follow exactly the instruction above !!!
Relaxation:
do what you feel like to do, walk arround, sit or lie down...
let the breath flow as it goes...
After the exercises drink some water (body temperature) not cold!!!...
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