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1、1InformationSheetTheFiveTibetansstimulateandrejuvenatetheentirepsycho-physionetwork,andarerumouredtobethesourceofthefountainofyouth!Theystimulatefullenergyflowthroughthechakrasandenlivencorrespond-ingnerves,organs,andglands.Theseexercisesalsotoneandstrengthenthemajormuscleg
2、roups,contributingtoastrong,resilientphysique.Werecommendthatthe5TibetansbepracticedbyIntermediatestudentswantingtofurthertheirpractice;forthosewholackenergyintheirdaytodaylives;orperhapsthosewantingtopromoteweightloss.Beginwithacomfortablenumberofrepetitions,thenyoucanincr
3、easeupto21.Toensurethatyouarepracticingproperly,carefullyreadtheinstructionsforeachexercise,andrefertotheaccompanyingfigures.Tibetan1Tibetan2Tibetan3Tibetan4Tibetan5Finalrestingpose(CorpsePose)YogaHealth©HEADOFFICE92520043www.yoga.com.au2TibetanNo.11.Standupstraightwithyour
4、armsoutstretchedtothesides(Figure1a).Fingersaretogether;palmsareopenandfacingdownward.2.Holdingthisarmposition,spinfullcircleinananticlockwisedirection.(Turnyourheadtotheleft,thatisthedirectioninwhichyouwanttospin.)3.Repeatthespin21timeswithoutabreak.4.Whenyoufinishspinnin
5、g,standwithyourfeettogetherandyourhandsonyourhips(Figure1b).5.Takeafull,deepbreath,inhalingthroughthenose.Exhalethroughthemouthwithyourlipspursedinan‘0’.Repeattheinhaleandexhale,completingtwofullbreathsbeforemovingontoTibetan#2.1a1bYoumayexperiencesomedizzinesswhenyoufirstp
6、racticethisexercise.Becareful,anddon©tpushit.Thisexercisestrengthensthevestibularapparatus-thebalancemechanismresidingintheinnerear.Withregularpracticethedizzinesswillstop,andthespinwillbecomeeasyandfluid,evenatveryfastspeeds.ThisisthesamemotionpracticedbyIslamicdervishes,t
7、heSufimysticswhotwirlatrapidspeedsforlongperiodsoftime.Thesemysticsareknownas‘WhirlingDervishes’.YogaHealth©HEADOFFICE92520043www.yoga.com.au3TibetanNo.21.Lieonyourbackonamatorrug.Yourlegsarefullyextended,anklesflexedandtouching.Armsarebyyoursideswiththepalmsflatonthefloor(
8、Figure2a).2.Inhalethroughthenose,liftyourlegsalittlepasta90degreeangle,andraiseyo
