1The Five TibetansEasy Energising ExercisesBy Rama Prasad & Caroline RobertsonCopyright © Ayurveda Elements 2010	  Do you ...
2The Five TibetansEasy Energising ExercisesBy Rama Prasad & Caroline RobertsonCopyright © Ayurveda Elements 2010	  all lif...
3The Five TibetansEasy Energising ExercisesBy Rama Prasad & Caroline RobertsonCopyright © Ayurveda Elements 2010	  benefit...
4The Five TibetansEasy Energising ExercisesBy Rama Prasad & Caroline RobertsonCopyright © Ayurveda Elements 2010	  Many wi...
5The Five TibetansEasy Energising ExercisesBy Rama Prasad & Caroline RobertsonCopyright © Ayurveda Elements 2010	  Startin...
6The Five TibetansEasy Energising ExercisesBy Rama Prasad & Caroline RobertsonCopyright © Ayurveda Elements 2010	         ...
7The Five TibetansEasy Energising ExercisesBy Rama Prasad & Caroline RobertsonCopyright © Ayurveda Elements 2010	  towards...
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  1. 1. 1The Five TibetansEasy Energising ExercisesBy Rama Prasad & Caroline RobertsonCopyright © Ayurveda Elements 2010  Do you wake up feeling tired, particular sect of Tibetan monks forstruggle to summon the energy to thousands of years, the Fiveface lifeʼs demands and lag through Tibetans were largely unknown duethe hours like a car low on petrol? to the isolation and rough terrain ofAre you ready to access your the monks lamasery. Fascinated bypersonal powerhouse by shifting stories that these monks had foundinto a new gear towards health and the secret to longevity, the colonelvitality? If the answer is “yes” then, spent years seeking them out. Afterread on. discovering their location he was amazed to see their youthfulPractice of the Five Tibetans will appearance and strength despiterefuel your energy reserves, their advanced years, qualities theyunleashing your dormant potential attributed to their diligent practice offor physical and mental vitality. As the Five Tibetans combined with awith many effective and simple life- simple diet and spiritualenhancers, the Five Tibetans are observances. After obtainingeasy yet deeply personal training in the Fivepotent and only take ten minutes to Tibetans the colonel claims to havecomplete. felt and appeared fi fteen yearsConsidering the broad range of younger, inspiring him to share thisbenefits to be gift with the rest of the world.gained this will prove an invaluableinvestment. Reaping the RewardsSacred Origins of the Five “Wholesome physical exerciseTibetans reconstitutes energy, stemming the aging process, making the bodyOriginally termed the “Five Rites of light and fi rm, while safeguardingRejuvenation,” by author Peter against fatigue and inducingKelden, the Five Tibetans were cheerfulness” - Sushruta Samhita.brought to the West by a retired Testimonials at the opening ofBritish army colonel who learned Peter Keldenʼs book “Ancientthem from Tibetan monks in a Secret of the Fountain of Youth”secluded Himalayan hermitage. would have you believe that theTraditionally practiced by a Five Tibetans are the panacea forWeb: www.ayurvedaelements.com • Email: ayurvedaelements@gmail.com17 Orchard Road, Chatswood NSW Australia 2067Phone- 0011 61 2 9904 7754 • Texts 0425 233 426  
  2. 2. 2The Five TibetansEasy Energising ExercisesBy Rama Prasad & Caroline RobertsonCopyright © Ayurveda Elements 2010  all lifeʼs problems. Accounts of related anatomy whereas a slowercuring hair loss, memory failure, rate of rotation leads to slowwrinkles, insomnia, excema, function in the corresponding bodyobesity, arthritis, sinus, pain and regions. According to the Yogicfatigue are just some of the philosophy, blockage of the energystatements made by practitioners of fl ow combined with irregular chakrathe Five Tibetans. Such therapeutic rotation are the main cause behindclaims are yet to be conclusively illness and aging. By normalisingtrailed yet one benefi t felt by all the imbalances in the seven mainstudents we have taught the Five chakras, the Five Tibetans are saidTibetans to is a marked increase in to offer the key to lasting health,vitality, fl exibility and mental clarity. youth and vitality. These exercises awaken the largely dormant fl ow ofIn order to appreciate the benefi ts energy through our main chakrasof the Five Tibetans one must thus enlivening all correspondingunderstand the Tibetan view of nerves, organs and glands. Assubtle physiology and anatomy. author Peter Kelder explains, ourThe human body is viewed as a current fl ow of energy can becomplex system of interdependent likened to a small garden sprinklerinteracting energies. The main whereas we have the inherentpower station supplying the body potential energy of a Niagra Falls.with these energies is the sevenchakras or energy vortexes. Unleashing this power creates anConversant with Yogic Science, the extraordinary levelTibetans assert that the rate at of stamina as well as dispellingwhich these vortexes spin on their disease, preventingaxis combined with the unimpeded future disorders and allaying thefl ow of their energy through the fi aging process.ne channels of the body determines The physical benefits becomean individualʼs psycho-physical clearly evident afterhealth status. The chakras twenty-one days consistentcorrespond to specifi c nerves, practice.glands and tissues in the body. Anincreased rate of chakra rotation is The impact of the Five Tibetanssaid to cause hyperfunction of the reaches far beyond merely physicalWeb: www.ayurvedaelements.com • Email: ayurvedaelements@gmail.com17 Orchard Road, Chatswood NSW Australia 2067Phone- 0011 61 2 9904 7754 • Texts 0425 233 426  
  3. 3. 3The Five TibetansEasy Energising ExercisesBy Rama Prasad & Caroline RobertsonCopyright © Ayurveda Elements 2010  benefits. Increased mental clarity individuals, experiment to seeand expanded awareness are felt which works best for you.soon after commencing thepractice. The spinning motion of the * Try to wear lightweight, loosefirst Tibetan alters oneʼs limited clothing made of natural fibres suchperceptions, creating a shift in as cotton or linen.consciousness that allows a * Choose a well-ventilated room,heightened awareness of deeper preferably with carpet or use a yogalayers of reality. This may explain mat or rug for comfort.why the Sufi Whirling Dervishes * As you become familiar andand children enjoy a good spin. confident with the exercises youMuscular flexibility and strength are can practice them with your eyescreated through the other Tibetans closed (except posture 1) to gainwhich also have a specific sacro- amplified inner awareness andcranial pump action, increasing the calm.flow of cerebro spinal fluid through * While pregnant, menstruating,the spine to the brain. This feverish or suffering from lowercontributes to oneʼs sense of back problems only practice underbalance and mental alertness. the supervision of a Yoga instructor or Ayurvedic physician.Practicing the Five Tibetans tenminutes daily you will reap all these The Posturesrewards and enhance your life andlongevity far beyond measure. Although similar to some Yoga asanas, the Five Tibetans areGuidelines to Practice unique in their positions and action. Optimum energetic effects areThe Five Tibetans are ideally gained by practicing each postureperformed in the morning before twenty one times. Greatereating. They can also be performed repetitions are said to beat night at least two hours away unnecessary, as is often the case,from eating but be aware that the more is not always better.energy they generate may produce Moderation is the key to thisinsomnia or restless sleep. The ancient rite.response varies betweenWeb: www.ayurvedaelements.com • Email: ayurvedaelements@gmail.com17 Orchard Road, Chatswood NSW Australia 2067Phone- 0011 61 2 9904 7754 • Texts 0425 233 426  
  4. 4. 4The Five TibetansEasy Energising ExercisesBy Rama Prasad & Caroline RobertsonCopyright © Ayurveda Elements 2010  Many will find it difficult to practice deeply through your nose. Fix yourtwenty-one repetitions at first so it is gaze on a point at eye level to helpadvised to start with 10-12 maintain your balance.repetitions and build up at your ownpace. Remember that the exercises Classical exercise: Raise your armsare meant to be enjoyable as well by your sides to shoulder level,as beneficial, donʼt push yourself keeping your arms straight. Keepbeyond your comfort zone. Maintain your fingers together, palmsan awareness on your breathing outstretched and facingthroughout the practice. Observe a downwards. Spin your whole bodyYogic breathing rhythm, that is, as full circle in a clockwise direction (toyou breath in your abdomen and the right side.) Each time you passchest raise and expand then the frontal direction quickly fix yourbreathing out your abdomen and gaze on the point of reference.chest fall. Inhale and exhale deeply Continue spinning until you feel athrough your nose. If your nose is little dizzy and then fix your gaze toblocked you can breath through regain balance. Work up to twentyyour mouth. Practice this by itself one spins over time. Breathuntil it becomes easy and naturally and comfortablyautomatic. Easier variation: Inhaling, raise yourWe have given the classical arms by your side to shoulder level,postures for those able to start from keeping them straight and palmsthat standard. For those who have facing downwards. Exhaling, turndifficulty with these we have your body from the waist to the rightdevised an easier variation which side moving your arms in the sameover time, will eventually lead you direction. Inhaling bring your bodyto easily perform the classical back to face the front and exhalingversion. rotate to the left side. Inhaling return to face the front. Repeat thisTibetan One up to twenty one times.Starting position: Stand with your Tibetan Twofeet slightly apart, body relaxed andin alignment. Inhale and exhaleWeb: www.ayurvedaelements.com • Email: ayurvedaelements@gmail.com17 Orchard Road, Chatswood NSW Australia 2067Phone- 0011 61 2 9904 7754 • Texts 0425 233 426  
  5. 5. 5The Five TibetansEasy Energising ExercisesBy Rama Prasad & Caroline RobertsonCopyright © Ayurveda Elements 2010  Starting position: Lie on your back comfortable. Working towards thewith your arms by your sides, palms classical version.facing downwards, fingers and legstogether. Make sure your head is Tibetan 3aligned with your spine and yourarms and legs are fully extended. Starting position: Kneel with yourFeel your whole body relax and knees slightly apart and your spinemelt into the supporting surface. erect. Resting on the balls of yourInhale and exhale deeply into your feet and arms by your sides, inhaleabdomen and chest cavity. and exhale deeply.Classical exercise: Inhale as you Classical exercise: Place yoursimultaneously raise your head and palms below your buttocks, ready tolegs off the ground. Tuck your chin support your arching back. Bringin allowing it to touch your chest. your head forwardKeep your legs straight at a 90° so the chin touches the chest (ifangle perpendicular to the floor, possible.) Inhaling bring your headfacing your toes skyward. You can back as far as comfortable and archbring your legs back further but your spine. Exhaling bring youryour sacrum must remain resting on head forward, chin to chest. Repeatthe floor. Exhaling, lower your head this procedure in an easy flowingand legs. rhythm up to twenty one times.Repeat this up to twenty one times. Easier variation: Bring your head forward as far as is comfortable.Easier variation: Inhale as you first Feeling the gentle stretch at theraise your head of the ground to a back of your neck. Place yourpoint that is comfortable, you may palms on your lower back andchoose to keep a large pillow under inhaling gently bring your torsoyour head for support. Raise your back and stretch your head back tolegs to a comfortable angle, slightly look at the sky. Exhaling bring yourbending your knees. Lower your head to stretch forward once more.head and legs while exhaling. Repeat this as many times as youRepeat as many times as is like and with time you will be able to easily perform the classical posture.Web: www.ayurvedaelements.com • Email: ayurvedaelements@gmail.com17 Orchard Road, Chatswood NSW Australia 2067Phone- 0011 61 2 9904 7754 • Texts 0425 233 426  
  6. 6. 6The Five TibetansEasy Energising ExercisesBy Rama Prasad & Caroline RobertsonCopyright © Ayurveda Elements 2010   region and you can slightly bendTibetan 4 your knees. Inhaling gently lift your torso off the ground and look up toStarting position: Sit with your legs the ceiling, slightly arching youroutstretched in front of you and neck. Your buttocks may be loweryour torso erect. Your feet are than your chest and knees. You canabout 12 inches apart and slightly end your legs slightly. As youflexed, keeping your palms flat on exhale lower your buttocks thenthe floor beside your hips. Your legs to the floor and come back tofingers are together with fingertips the original starting position. Repeatfacing the feet. Bring your chin this three to twenty one times,forward to meet your chest or as gradually coming to the classicalclose as possible. exercise over time.Classical exercise: Inhaling let your Tibetan 5head fall back and bending yourknees raise your body from the Starting position: Get on all foursground. Bring your body to a like a cat. Your body is supportedposition where the lower legs and by the balls of your feet, your kneesarms are perpendicular to the floor and the palms of your hands.Keepwhile the thighs, torso and neck are your hands and feet about 2 feetparallel to the floor. You may prefer apart, fingers together.to let the head fall further back thanis illustrated. Try not to let the feet Classical exercise: As you inhaleslide and avoid bending your arms. straighten your legs and arms,As you exhale lower your torso to raising your torso off the floor. Yourthe ground, straighten your legs buttocks are in the air as your legsand bring your trunk to the upright and arms form two sides of aposition. Repeat this up to twenty triangle with the floor. Try to keepone times. your heels flat on the floor and your head between your arms or tuckedEasier variation: Allow your hands towards your chest. Exhaling lowerto fan out slightly if this is more your torso and legs to the floor,comfortable. Brings your hands keeping your arms and legsslightly further back then the hip straight. The body is saggingWeb: www.ayurvedaelements.com • Email: ayurvedaelements@gmail.com17 Orchard Road, Chatswood NSW Australia 2067Phone- 0011 61 2 9904 7754 • Texts 0425 233 426  
  7. 7. 7The Five TibetansEasy Energising ExercisesBy Rama Prasad & Caroline RobertsonCopyright © Ayurveda Elements 2010  towards the floor but never touches the positive results of the ʻjourneyʼthe floor. Rest your head back as we are less likely to self-sabotagefar as possible. Inhale once more our progress with negative blocksand come to the original triangle such as self-talk saying “ Theyʼrepose. Repeat this up to twenty one too hard “or “Iʼm too tired.”times being careful not to end yourarms or legs and touch the floor You may find you experience mildwith your torso. headaches or muscle aches at the onset of your practice of the FiveEasier variation: Inhaling, almost Tibetans. This is generally a goodstraighten your legs by lowering sign that toxins are being mobilisedyour buttocks and bringing your from your deeper tissues, gettingtorso forward, arching your back ready for excretion. A light, hightowards the floor. Allow your knees fibre diet combined with plenty ofand upper thighs to rest on the floor warm herbal tea will help towhile you look up to the ceiling. facilitate their elimination. AyurvedicExhaling return to the starting purification treatments are also anposition. Repeat this up to twenty effective way to speed up theone times. Each time try to lift your detoxification process.knees from the ground slightly If symptoms persist seek guidanceRemoving Obstacles to Progress from a Yoga therapist or AyurvedicThe old Chinese proverb stating physician. Keeping a diary of yourthat “ the longest journey starts with progress can act as a strongthe first step” reminds us that any motivator to continue practice of theendeavour requires an initial Five Tibetans.motivating impetus. Try to approachyour practice with a vision of your Note the problems you experienceideal self-manifesting. Repeat to at the beginning of practice and asyourself mentally “ These exercises time passes record the positiveare the tools of positive changes that have occurred.transformation in my life. All health,vitality and youthfulness is flowing May these exercises bring youinto my life through the practice of true health, harmony andthese exercises.” By focusing on longevity.Web: www.ayurvedaelements.com • Email: ayurvedaelements@gmail.com17 Orchard Road, Chatswood NSW Australia 2067Phone- 0011 61 2 9904 7754 • Texts 0425 233 426  

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