tibetans exercises Presented by Lisa Gawned

5five t tibetans exercises Presented by Lisa Gawned

2 General Information he Five Tibetans is a system of exercises, Treportedly more than 2,500 years old, which was publicised by Peter Kelder in 1939, in the publication entitled The Eye of Revelation. Sources report that Peter Kelder was raised in the United States and left home in his teens in search of adventure. It is claimed that, in Southern California, he met, a retired British army officer Colonel Bradford, who shared with him the stories of travel and subsequent discovery of the Rites of the Five Tibetans. After retiring, Colonel Bradford went on to discover the lamasery and lived with lamas, where they taught him five exercises, which they called the Rites. The Rites are said to be a form of Tibetan yoga, similar to the well-known yoga forms that originated in India. However, the Five Tibetan Rites emphasize a continuous sequence of movement (Vinyasa in Sanskrit), whereas the Indian forms focus on static positions. It is said that this type of yoga was practised by Tibetan lamas, in monasteries in the high Himalayas, who had discovered the Fountain of Youth. Colonel Bradford told of old men who, inexplicably, became healthy, strong and full of vigour and vitality. The Five Tibetan Rites stimulate full energy flow through the chakras and enliven corresponding nerves, organs and glands. These exercises also tone and strengthen the major muscle groups, contributing to a strong, resilient physique. Once you are familiar with the exercises, practising the Five Tibetans will take about half an hour daily: fifteen minutes if you omit meditation. Ideally, the Five Tibetans are practised 21 times each. The Tibetans believe that 21 is the magic number and there is no need to exceed this number. In the beginning, start out

with three repetitions of each exercise for the first week, then add two each week until you build up slowly to the full 21 repetitions. You can practise the routine anytime of the day: for best results, practice before breakfast so that you don t get nauseated. When you have a full belly of food, a lot of blood and circulatory energy is concentrated in the digestive organs. You need to liberate your circulation for this practice by letting blood flow freely throughout the entire body. To ensure that you are practising correctly, carefully read instructions for each exercise and refer to the accompanying diagrams. Breathing reath is fundamental to human life. Breathing is an intrinsic, automatic function. BWe breathe from the moment we are born, and when we stop breathing, we die. It s very simple. We humans are very versatile and adaptable. We can go for long periods of time without food, as evidenced by the great fasting heroics of Mahatma Gandhi and others. We can go without water for a few days. We can go without life s luxuries: pizza, movies, driving a car etc. The Monks in Mt Hiei in Japan (who are known as the running monks because they run as much as fifty-two miles per day) endure an ordeal during which they go without food, water, or sleep for nine days. This they refer to as an ultimate fast. (Do not try this at home!!) The point is, we can go without many things for varying lengths of time, some of them essential to life. If however, you go without breathing for a relatively short period of time, you will be released from your mortal form. Breathing is the most primary of all forms of nourishment. When we breathe we take in a mixture of gases, especially oxygen, which is needed to feed our cells. We also take in a subtle form of energy called prana. Just as oxygen feeds 3

the cells of our bodies, so prana feeds the human energy system, the energetic substrate of the human body. Though breathing is a simple and natural function, it can be adjusted and modified to yield particular results. Prana from the breath can be channelled to build, purify, and strengthen the entire human system. Thus, virtually every system of the body-mind development, from all systems of yoga to the numerous forms of martial arts, employs methods of breath control. It is said in some yoga scriptures that, when you master your breath, you master your destiny. This may be a bit of an overstatement, but it is true that when you master the breath you gain tremendous control over your body and mind. Please be sure to practise proper breathing so as to get the Five Tibetans off to a good start. Practise breathing carefully, according to the instructions given in the handout. Sometimes people feel they should practise more of some particular aspect at the onset: starting out with great intensity and doing more than is recommended. That is not a wise approach to take with breathing exercises. If you feel the need to be intense, then go and do 100 sit-ups or run ten miles, and tire yourself out. But do not overdo breathing practice. Simple, basic breathing methods can be extremely powerful. Because breathing is something natural that we do all the time, it may seem that strenuous practice of breathing exercises will have negative consequences. You can harm yourself by overdoing breathing exercises. The best way to progress well in breathing practice and yoga is to learn carefully and continue to practice with increasingly greater care and precision as time goes on. As you engage in pranayama, the science of breath control, a number of changes occur. Your body begins to detoxify, expelling poisons from the liver, kidney, bowels, skin. Initially you may feel light-headed during pranayama, due in part to the greatly increased amount of oxygen intake. As you practise controlled breathing, you break through obstructions in the human energy system. Blockages along the energetic pathways, or within the chakras, are dissolved with consistent breathing practice. As the human energy system conducts increasing power, you will feel lighter. Sometimes it will feel as though every cell in the whole body is dancing in the light, creating an inner smile. 54

The Interim Breath his breath is performed 3 times only, after each Five Tibetans. Take a few minutes Tto practise this as it is an important part of the practice of these exercises. Place your hands on the lower ribs. Take a long, full, breath, inhaling through the nose. Exhale through the mouth, your lips in an o shape. The journey back to one s self This handout is designed for practitioners or beginners alike. Your Yoga practice is a personal one. You may have your own body history, your own tweeks and places of tightness; those spaces that you d love to avoid, and those places where it s easy for you to fly. So get on the mat, find out what your truth is for that moment, breathe into the spaces that are asking for attention, nurture yourself, experience it. Take this time to listen to your body s messages on the gross physical plane and the softer space of subtle sensations. All you do is go inside on your journey towards health, peace and harmony: Enjoy. Namaste health, PEACE, harmony t5

Tibetan No. 1 Stand up straight with your arms outstretched to the sides, fingers together, palms open and facing downward. Holding this arm position, spin full circle in an anti-clockwise direction (clockwise if you are in the northern hemisphere), head in line with your heart and pelvis. Repeat the spin 21 times without a break. When you ve finished spinning, stand with your feet in line with your sit bones, hands in the pray position (Namaste) and stare at your middle fingers. The interim breath: To breathe effectively, put your hands on your lower rib-cage draw into the centre to align your spine, let your breath move through your rib-cage. This breath is performed 3 times only after each of the Five Tibetans. Stand up straight with your feet sit-bone distance apart, with your hands on your lower ribs. Take a long, full, deep breath inhaling through the nose. Exhale through the mouth with your lips pursed in an o shape. You may experience some dizziness when you first practise this exercise. Be careful, and don t push it. This exercise strengthens the vestibular apparatus, the balance mechanism residing in the inner ear. With regular practice the dizziness will stop, and the spin will become easy and fluid, even at very fast speeds. 6

Tibetan No. 2 Lie on your back on a mat. Your legs are fully extended, ankles flexed and touching. Arms are by your side with the palms flat on the floor. Contract abdominal muscles, inhale through nose, lift your legs a little past a 90-degree angle and raise your head, tucking your chin into your chest. This is all done in one smooth motion. Your toes point towards you and your lower back should remain flat on the ground. Exhale through your nose while bringing your legs and head down to the ground. Repeat the entire motion 21 times in a steady, unbroken rhythm. The interim breath: To breathe effectively, put your hands on your lower rib-cage, draw into the centre to align your spine, let your breath move through your rib-cage. This breath is performed 3 times only after each of the Five Tibetans. Lie straight with your feet flopped out, with your hands on your lower ribs. Take a long, full, deep breath, inhaling thorough the nose. Exhale through the mouth with your lips pursed in an o shape. 7

Tibetan No. 3 Kneel with the balls of your feet resting on the ground. Your knees are in line with hips. Place your palms against your buttocks, your spine erect, with your chin tucked into your chest Inhale through the nose, arching back from the waist. Drop your head as far back as you can do comfortably. Your hands will support you as you lean back. Then exhale through your nose, as you return to the starting position. Repeat the entire motion 21 times in a steady, unbroken rhythm. The interim breath: To breathe effectively, put your hands on your lower rib-cage, draw into the centre to align your spine, let your breath move through your rib-cage. This breath is performed 3 times only, after each of the Five Tibetans. Kneel in starting position with your hands on your lower ribs. Take a long, full, deep breath inhaling through the nose. Exhale through the mouth with your lips pursed in an o shape. 8

Tibetan No. 4 Sit up straight with your legs outstretched in front of you. Place the palms of your hands flat on the ground beside your hips. Positioning of the hands is very important; they must be placed exactly alongside the hips. Tuck your chin into your chest. Inhaling through the nose, raise your hips as you bend your knees, bringing the soles of your feet flat to the ground and dropping your head all the way back. You will come into a position in which the torso is parallel to the ground while the arms and legs are perpendicular. Exhale through the nose as you come down to the starting position. Repeat this motion 21 times in a steady, unbroken rhythm. Do not let your feet slide. The feet should stay in the same place through this whole exercise. Also note the arms should not bend; the movement is instead accomplished by pivoting at the shoulders. The interim breath: To breathe effectively put your hands on your lower rib-cage and draw into centre to align your spine, let your breath move through your rib-cage. This breath is performed 3 times only, after each of the Five Tibetans. Sit up straight, your hands on your lower ribs. Take a long, full, deep breath, inhaling through the nose. Exhale through the mouth with your lips pursed in an o shape. 9

10 Tibetan No 5 Begin this exercise in plank, by supporting yourself on the palms of your hands and the balls of your feet, with your shoulders stacking over your wrists. Your head is up and back. Keeping your arms and legs straight, inhale through the nose and wave back from your front body, bringing your body up into a perfect triangle. (Downward facing dog). Exhale through your nose as you wave forward from your front-body to take you back to the starting position. Grounding down your hands and the balls of your feet, your centre-body remains off the ground during the entirety of this exercise, and your arms and legs do not bend at all. Repeat the entire motion 21 times in a smooth, unbroken rhythm. The interim breath: To breathe effectively put your hands on your lower rib cage draw into the centre to align your spine, let your breath move through your rib-cage. This breath is performed 3 times only, after each of the Five Tibetans. Sit with your buttocks on your heels with your hands on your lower ribs. Take a long, full, deep breath inhaling thorough the nose. Exhale through the mouth with your lips pursed in an o shape.

Final Relaxation W hen you have finished performing all five exercises, lie down on your back and relax for several minutes. Let the breath be gentle and easy. Notice any new sensations in your body. 11

Chakras : The Gateway to consciousness What are chakras? C hakra means wheel in Sanskrit. Traditionally the ancient Hindus believed there to be seven energy centres of the etheric body; these were called chakras. The chakras appear as wheel-like vortices of pure energy and are sometimes referred to as Lotuses. They spin at great speed within a deeply spiritual person, becoming spheres of radiant energy. The chakras lie along the nave of the spine and through them a person s spirit and soul become receptive and communicate with cosmic energies. Each chakra has its own colour, location, body-association and function. Interestingly enough, the spacing of the chakras actually matches major nerve and 12

endocrine centres in the body. Balancing the chakras and making them receptive to the Divine Universe is not only beneficial to wellbeing, but also the way of uniting the individual soul with the universal soul. Balanced chakra = Happiness and Health In a fast-paced world you need all the energy you can get. By keeping your energycentres balanced and aligned, the energy can flow freely through all the chakras. You will start to feel refreshed and energetic, with increased self- awareness, better coping skills and are more open to new ideas. You will quickly start to feel the difference when you make chakra clearing a regular part of your lifestyle; you can then approach life with more energy and a clear head. Obstacles will slowly disappear and goals will be achieved: you will gradually become the master of your own destiny. Unbalanced and blocked chakra = Illness When your chakras are not vibrating or spinning properly you are unable to move your physical, emotional and mental body onto the spiritual level. Each chakra affects different parts of the body and almost all illness is caused by poor chakra health. Although intuitively, and by subtle hints, we are given signs as to what we should be doing and how we should be living; however we often ignore the words from our spirit and higher-self. Sometimes we are too stuck in the reality and physicality of life to listen to our innerself. Eventually, the chakras become out of balance and, since we are stuck in reality, the chakras manifest the energy imbalance in the physical health of the body. The human body has many chakras, however we will focus on the seven major chakras that are located along the centre of the body. 13

Colour, Location and Physiological function of each chakra First chakra (Root chakra) Colour: RED Element: Earth Location: Pelvic floor, between pubis and tailbone Associate body part: Gland (gonads) The dense, solid parts of the body; bones, teeth, nails, legs, arms, intestines, anus, prostate Function: Material security: procreation instinct Second chakra (Lower abdomen) Colour: ORANGE Element: Water Location: Pelvic basin Associate body part: Gland (adrenals) Reproductive organs, bladder, pelvis, sperm, all liquid and fluids from body Function: Sexuality, creativety, likes/dislikes: lust/greed Third chakra (Solar Plexus) Colour: YELLOW Element: Fire Location: Solar Plexus slightly down from navel Associate body part: Gland (pancreas) Abdomen, lower back, stomach, liver, spleen, digestive system, gall bladder, nervous system Function: Introversion/extroversion; power/weakness Fourth chakra (Heart) Colour: GREEN Element: Air Location: Heart (Centre of chest)

Associate body part: Heart, upper back, ribcage, chest, skin, circulatory system, abdominal cavity Function: Compassion; beginning of self realisation; sharing; unconditional love; selfless service; emotional clarity Fifth chakra (Throat) Colour: BLUE Element: Space Location: Throat (between inner collarbones) Associate body part: Gland (thyroid), lungs, vocal cords, bronchials, throat, thyroid, voice, jaw, neck Function: Wisdom communication from higher mind Sixth chakra (Third eye) Colour: INDIGO Element: Command centre of elements Location: Third eye (between the eyes) Associate body part: Gland (pituitary), face, eyes, nose, sinus, cerebellum Function: Self-realization Seventh chakra (Crown) Colour: VIOLET, WHITE, GOLD Element: Beyond the elements Location: Crown top and centre of head Associate body part: Gland (pineal), brain, cerebellum, skull Function: Here the human being connects with the universe

Tibetan sound healing through Mantras What are mantras? Mantras need to be experienced to be understood. They are sound vibrations that, when learned and applied appropriately, have a powerful effect on body and mind. The word mantra is derived from the Sanskrit word man which means mind, and tra which implies liberation and protection.mantras are tools that we can use both to heal and enlighten. They have the power to calm and energise, inspire or heal our bodies and awaken consciousness. They act in the same way that music does: as energy and sound vibrations that can profoundly affect us. Mantras are letters and syllables that are joined in various combinations and can be chanted in many ways in order to produce different effects. PEACE, harmony 516 health, PEACE

Tibetan sacred sounds Discover the power of sacred sounds to clear blockages at the energetic, emotional, mental and physical level through sound. Connect and access the subtle sacred aspects of your being and awaken to spiritual virtue. First chakra (root chakra) Sound = U Second chakra (Lower abdomen) Sound = O (OPEN MOUTH) Third chakra (Solar Plexus) Sound = O (CLOSED MOUTH) Fourth chakra (Heart) Sound = A Fifth chakra (Throat) Sound = E Sixth chakra (Third eye) Sound = I Seventh chakra (Crown) Sound = M t17 Namaste

Lisa Gawned My Journey My journey towards yoga began following an accident involving a vehicle fire from which I narrowly escaped: unharmed physically, but subsequently suffering severe panic attacks. In the weeks after the accident, people would ask how I was going; my answer was always really good thanks, but I certainly wasn t on the inside. I was having panic attacks: my heart would race and feel tight; I would sweat; and then this was invariably followed by trembling hands. The slightest smell of smoke or flash of orange light would set me off. I had heard about Yoga and how beneficial it was for all types of ailments, including panic attacks. So, I attended my first yoga class at a well known school in Subiaco, and stuck to it. My panic attacks started to fade as I learnt to control my breath, slow my mind and go within my body. I have now been practising yoga for over ten years and have found it so beneficial that I decided to share my experience with others, to help them overcome some troubling element in their lives. To further my knowledge I went to Sydney and studied at the International Institute of Yoga and Meditation. There I read an article about Shri Swami Sivananda Maharaj of Rihikesh and Shri Krishnamacharya, the two gurus responsible for the huge amount of yoga taught today. After reading this article, I decided to go and live in an ashram for a time to deepen my 518

practice and knowledge of yoga. And so, I went to the Sivananda Ashram in Canada. Living in the ashram was life-changing for me. The knowledge and depth of experience gained has enriched my life: so much so that I opened a Yoga Centre called Sevenergy in South Fremantle to share the philosophy of yoga with the people of my community. Some time later, I became ill with glandular fever and a kidney infection, my own daily practice and teaching were put on hold. I travelled to Bali many times, seeking solitude at yoga schools and healers, trying to recover and regain my discipline. It was there that I took part in an intense workshop on the Five Tibetans yoga form. I now have time and energy to practise this style every day and have found my body is stronger, my energy is balanced, my mind is clear and I am ready for the next challenge. To complement these experiences in yoga, I have completed Reiki Master and Massage Therapist Courses, also became a member of the Yoga Teachers Association Australia and a health benefit provider. t19 Namaste

health PEACE harmony Lisa Gawned 2010 Yoga Teacher Level 2 Certified with YTAA Health Provider