Yoga has been in this world for more than 5000 years. Though it has changed forms over the years. Tibetian yoga is the form which is closest to the ancient yoga. It consists of a sequence of exercises that must be performed 21 times a day. All 5 exercises must be done daily. This practice has mental, physical, and spiritual benefits for the human being practicing it. It has also been noted to be essential to restore a person’s vitality and strength. Yoga is known to increase your strength or life force energy to have a long life.
Will doing Tibetian yoga convert your religion?
Though yoga has been related to Hindu or Hinduism, yoga is not related to any religion. It can be practiced by anyone or anywhere. The Indian texts or Vedas are known to have a mention of the ancient form of yoga. Mention of yoga can also be found in Jainism and Buddhism. These days yoga is being used to stay fit as well as lose weight. Yoga has proven to be more effective than weight training. It helps relax the brain and mind as well for those who overexert during the day.
What is the Tibetian yoga?
The main 5 Tibetan rules or exercises involved in the Tibetan yoga are thought to have been around for more than 2500 years. They are believed to have been created by the Tibetan lamas or leaders of Tibetan Buddhism. In 1985 the western culture introduced this Tibetan yoga as an ancient secret of the youth of the fountain of youth.
How does yoga help a person?
Practicing this exercise boosts the body’s energy. According to Tibetan yoga, there are seven fields of energy in the body. These fields are called vortexes or chakras in the Hindu religion. There is a belief that the endocrine system is controlled by these fields. The network of glands and organs are all regulated by this system, hence affect the functioning of the whole body. All this shall result in the aging process. So if there is any way to control these fields, we may just be able to control our aging as well. People believe that youth and vigor can be controlled by these energy fields. Many people have been trying these Tibetan yoga rituals to achieve youth forever.
We are not sure about the youth forever attainment is true or not but there are many noted benefits of this practice. They are as follows:
- It helps relieve pain from joints or any stiffness in the muscles.
- It improves the strength and coordination among the body parts.
- There has been a better circulation in the whole body.
- Yoga is also known to reduce anxiety
- After doing yoga the person is known to have a better and sound sleep.
- There has been an enhancement in the energy of the body.
- A youthful and more muscular appearance has been noticed among the practicing people.
How are we supposed to follow the Tibetan yoga rules?
Tibetian yoga is supposed to be done 21 times a day, but for the beginners, it can be done less frequently. In the beginning, that is in the first week people can try to practice these rituals just three times a day. Followed by the addition of two repetitions per week. With slow and steady practice, you shall reach 21 rounds.
First exercise
This first exercise is aimed at speeding up the activity of the chakras. After doing this exercise in the beginning people feel very dizzy during the exercise. So, do not worry and take it slowly.
- Stand straight, stretch your arms outwards and make them parallel with the floor. Remember your palms must be downwards facing towards the floor.
- Remain on the same spot and try to slowly spin your body in the clockwise direction. Do not bend your head forward keep your eyes open all the time and look towards the ground.
- You can do 1 or as many as 21 repetitions.
- Though you can do as many spins as you can want to do, stop when you feel dizzy. Else you shall fall over.
- Remember overspending can overstimulate your chakras which may have side effects.
Exercise 2
This exercise is aimed at improving your breathing. There has to be with amid deep breathing throughout the practice. Try and follow the same pace of breathing in each repetition. You need to do this activity on a carpeted floor or a yoga mat. Do not lie down on a rough surface.
- You must lie down flat on your back. Put your arms on your sides while the palms touching the floor.
- Inhale while you lift your head, move your chin towards your chest. You must simultaneously raise your legs straight up. Do not bend your knees keep them straight.
- Now exhale and slowly lower your head and legs back to the starting position. Remember to relax all your muscles. There must be no tension in them.
- You can do as many as one to 21 repetitions.
- In the beginning, if you have difficulty with straight knees you might bend them a little, but as you practice more and more you must straighten them. The full benefit can be reaped only when the knees are straight.
Exercise 3
This exercise is based to increase the flexibility of your spine or the backbone. During this exercise also maintain rhythmic breathing. You can choose to do this exercise with your eyes closed hence helping you to focus on the internal soul.
- Kneel down on the floor, keep your knees shoulder wide apart. Your hips must be aligned with your knees. Straighten your back and place your palms on the back of your thighs just below your buttocks.
- While you inhale drop your head backward, while arching your spine and opening your chest.
- As you exhale, now drop your head forward and move your chin towards your chest.
- Keep your hands on your thighs during the entire exercise do not move them.
- Do as many as one to 21 repetitions.
- If it is too much stretching in the beginning, you can begin with doing lesser rounds of repetitions.
Exercise 4
This exercise is aimed at providing a balance in the whole body all at once. It is also sometimes known as the moving tabletop.
- Start by sitting on the floor and putting your leg straight ahead. Your feet should be shoulder wide apart. Put your palms on the floor facing downwards by your sides. Keep your back straight.
- Move your chin towards your chest. Inhale while you drop your head backward.
- Try to lift your hips and bend your knees until you become a tabletop position.
- Your head shall be gently tilted backward.
- Now you must contract your muscles and hold your breath for a short while.
- Inhale and relax your muscles and slowly return to the position on the floor.
- Take a short while to relax your muscles and then you can do repetitions from 1 to 21 as you like.
- Attaining this position may be a very difficult task for beginners, but with the help of a trainer, you may be able to do it. Do not get frustrated if you are not able to do it for the first time. It takes a lot of practice to master this position.
Exercise 5
This will posture is focused on the strength of your whole body and flexibility. It is also known as a dog pose. In this, you begin with a downward-facing dog position and go to an upward facing dog position. It has the common name of a two dog position. Remember to breathe while you do this exercise else you may harm yourself.
- Sit on the floor why your legs are crossed, place your palm’s right in front of you.
- Try to extend your feet behind you, make your toes curled and place them shoulder width apart.
- Begin to straighten your arms and arch your spine while you keep touching the top of your legs on the ground, drop your head backward in an upward facing dog position.
- Exhale and lift your hips and try to make a V shape with your body. Your chin should be inside touching your chest straighten your back to form a dog facing downwards. Exhale and come back to the forward-facing dog position.
- Relax, sit for a while, and then do 1 to 21 repetitions as many as you can.
Precautions for special circumstances
- Make sure you do not have any heart or breathing problems, discuss with your doctor to find out
- If you have any neurological disorder which may cause poor balance, do not try these exercises.
- If repeating these exercises creates dizziness then you must discuss it with your doctor as it may be a Vertigo problem.
- Pregnant women must avoid spinning or bending activities.
- If you have had a surgery in the last six months do not try any of these.
Tibetian yoga – Conclusion
Tibetian yoga has also been referred to as the fountain of youth by many people who practice it. It has been designed in a way to stretch muscles even while sitting and meditating the whole day. This form of yoga is related to meditation more than exertion hence it enhances the integrity and spirituality of a person as well.