Motivational Yoga by Nancy Gerstein

Author:Nancy Gerstein
Language: eng
Format: epub, pdf
Publisher: Human Kinetics

CHAKRAS AND THE FIVE TIBETANS

Intention

To maintain the health of the chakras.

Lesson

For thousands of years, holistic practitioners have known that the body has seven principal energy centers called chakras where the nadis (the body’s subtle energy channels) intersect. The chakras are located along the spinal column and are considered transformation centers that regulate the flow of prana. These seven energy centers form the major components of our consciousness and are linked to specific areas of the body and mind.

Prana can be released for physical, emotional, or spiritual functions, or it can be held and ultimately blocked, causing disruptions that interfere with energy flow. As we age, chakra energy slows and we experience this stagnation as pain, discomfort, or emotional suffering. The five Tibetan rites (commonly called the five Tibetans) are a series of 2,500 year-old exercises that when practiced daily, are said to hold the key to lasting youth, health, and vitality by keeping the chakras balanced and in motion.

Benefits of the Five Tibetans

Hormonal balance: When the endocrine glands are healthy, we have more vitality to experience the joys in life. Balanced hormones also help alleviate premenstrual syndrome and menopausal discomforts.

Enhanced bone mass: The five Tibetans include a variety of weight-bearing exercises to strengthen the bones.

Lymph system drainage: As the five Tibetans compress and stretch the various organs, glands, and muscles, each exercise assists in draining the lymph system, flushing toxins out of the body.

Sustained energy: The rites stoke the inner fire in the third chakra and release energy throughout the day. For a restful night’s sleep, be sure to practice the rites in the morning rather than the evening.

The Five Tibetan Rites

It takes about 20 minutes to complete the full 21 repetitions of all the Tibetan rites. Beginners should start with 3 to 5 repetitions a day for the first week, increasing the number by 2 repetitions each week until reaching the 21 repetitions. Today, we’ll practice 5 repetitions of each exercise.

Rite 1: Spinning. Stand in mountain pose with the arms outstretched, parallel to the floor. Slowly spin in a clockwise motion, keeping a consistent speed. (In the southern hemisphere, spin counterclockwise.) To prevent dizziness, try not to move your head; focus on a point on the wall or floor as you spin.

Rite 2: Leg lifts. Lie face up on your mat. Extend the arms along the sides of the body. Inhaling, raise your head and shoulders off the floor, tuck the chin to the chest, and simultaneously lift your legs, aiming the soles of the feet parallel to the sky. If possible, let the legs extend backward over your head (photo a). Exhaling, slowly lower both the head and the legs to the ground.

Rite 3: Camel. Stand on your knees with your hands at your sides (photo a). As you exhale, tuck the chin to the chest. Inhale, place the hands to the lower back, move the head and neck backward, arching the spine while pressing the public bone forward and up (photo b).

Rite 4: Table lift. Sit on

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