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HW 30 DYC Day 20 Tibetan rites
The Tibetan rites are 5 fluent movements based on old yoga traditions combined with Turkish traditional movements like the swirling dervish. It’s said they are key moments to do every day to assure a long healthy life.Each movement is repeated 7-21 times before starting the new movement . Movements have to be done fluently in combination with the breath. If you want to make a longer practice out of it just do 2-3 series, never do more then 21 repetitions of one movement after each other to protect your body.
The 5 movements are:1. Swirling dervish (7-21 times) , works on the balace organs in the inner ear and body -> standing in mountain pose, bring arms to the side, 90 degrees horizontally. Try to keep the feet on the same spot, and turn whole rounds, like you see little girls turning with there wide skirt 😊 Spot with your head ( keep your dristhy as long as possible to the same point, then turn the head quickly till you seethe same point again). If you become dizzy very easily make half turns and keep the feet at the same spot. Just turn jour trunk and head.2. Supine staff pose + reach and crunch (7-21 times), works on the quadriceps, m. Iliopsoas, the belly muscles, the muscles to on the lower back, chest and upper arm muscles. Working the third chakra, your power and will.3. Seated staff pose+ table and lift. (7-21 times) Works on the buttocks, the belly muscles and triceps of the arms. Opens all the chakra’s but mainly the hart and throat chakra.4. Adapted Camel lift. (7-21 times) Works on the belly muscles while curving the spine. It’s a pose that has to be done continuously to protect your lower spine! Don’t rush it ! Never go further then your belly muscles can support you! To come in to the pose sit on year knees feet flat on the mat or toes crunched. Upper legs and trunk are in one straight vertical line. Place the palm your hands on your lower back, and your Fingers on your pelvis pointing downwards. This will protect your lover back from curving to far. Contract your belly muscles. Now go backwards with your spine, look up with your head ( if this is ok for your neck). At the same time, breath in. Now use your belly muscles to come back up and breath out. Repeat 7-21 times. If your very flexible make a full camel, but don’t rush it. Always listen to your body.5. Down dog to up dog. (7-21 times) Working the whole body 😃 breath in while doing up dog. Breath out while doing down dog.Enjoy the uplifting energy this Tibetan rites gave you !
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