By Jesse Moreng

A brief introduction to a powerful and efficient ancient yogic practice called “The 5 Tibetans.”

One of the things that I look for in health and wellness practices is efficiency. Although in certain respects advertisements of quick fixes and shortcuts can be misleading, I do believe that there are certain tools and practices that have such efficiency that I consider them true shortcuts because of the value they provide. These are the practices that grab my attention and are the ones that I feel may best fit given the current state of most humans I know. I love the philosophy of starting small and utilizing something that provides great returns for minimal time invested. A morning or daily routine that is time effective is really crucial for many of us. Prioritization of our health must also be a choice. Without our health and without filling and nurturing our own mind and bodies we will not be most effective at doing and achieving what we want and being the people, we want to be.

With my current schedule that includes multiple businesses, multiple children, a romantic partnership, multiple pets, friends and family it can be challenging to be outstanding in all of these areas. If you’re reading this it means you are a human living in 2021 and undoubtedly have experienced some level of wanting more time or wanting to get more out of the time you have. I’m writing this blog to introduce you to a practice I was lucky enough to be introduced to years ago and has been one of those few that has stary with me. I love this practice because it can be done anywhere you are and in approximately 6- 12 minutes and provides enormous benefits to the mind and body. I would say that this practice can be altered for a beginner of yogic postures or athletic movements but generally I would recommend this for someone who is intermediate to advanced and who has a foundation of decent flexibility and/or strength.

I was put on to “THE FIVE TIBETANS” or “the 5 Tibetan rites” by a well-respected friend about 4 years ago and was referred to a book on these ancient practices. The book “The FIVE TIBETANS” by Christopher Kilham is a great short and powerful in depth look at this tool and who shares his journey practicing the 5 tibetans since 1976. The 5 Tibetans is a series of 5 dynamic exercises done is specific order and repetition that work with the 7 chakras. Per author Christopher Kilham, they also “help to balance the lunar and solar forces of Ida and Pingala and assist in channeling a steady concentrated flow of energy through sushumna, the central channel. As this process occurs, physical health and vitality improve, the mind becomes more powerful, and one can enter into high states of meditation with increasingly greater ease. The five Tibetans stimulate full energy flow through the chakras and enliven corresponding nerves, organs and glands. These exercises also tone and strengthen major muscle groups, contributing to a strong resilient physique.” I personally have felt the power this practice provides over the last several years and is the reason why I continue to perform these exercises.

Although these practices are fairly simple, they are somewhat advanced in some respects. I encourage you to consider reading Christopher’s book as it goes into much more depth on this amazing practice. After my brief description of the Tibetans, I have included a photo of the Tibetans for your convenience.

How to do the Tibetans.

Ideally the Tibetans are made up of 5 main exercises each practiced 21 repetitions, but most people should and do work up to this number. I recommend starting at 6-12 repetitions for the first week and gradually working your way up to 21 over the course of a month doing them as close to daily as possible. It is also recommended you either practice the Tibetans before fasting in the morning or at the end of the day.,

Tibetan 1: stand up straight with arms stretched to the sides. Fingers together and palms open and facing downward. While holding the arms and hands like this begin to spin full circles in a clockwise direction. Repeat 21 times or whatever repetition amount you decide continuously without stopping. This exercise trains the balancing mechanism located inside the inner ear. When finished stand feet together and put hands on your hips. Take a full deep breath inhaling through the nose exhaling out the mouth with lips pursed in an O. repeat 2 full breaths like this before moving on to Tibetan 2

Tibetan 2: Lie on your back on comfortable surface. Legs fully extended with arms by your sides with palms flat on floor. Inhale through the nose lift your legs just past 90 degrees and raise your head, tucking your chin into your chest done in smooth motion. Toes point toward the sky, your lower back remaining flat on the ground. Exhale through nose or mouth brining your legs and head down to the starting position. Completely flat on the ground. Repeat 21 or desired reps inhaling as you raise legs and head and exhaling as you lower them. When you finished stand up, feet together, tall and hands on hips. Take two full deep breaths inhaling through nose and exhaling through mouth with lips pursed.

Tibetan 3: Kneel with balls of feet resting on the ground. Knees approx. 4 inches apart. Palms placed against backs of thighs just below your butt, Spine erect, and chin tucked into your chest. Inhale through the nose arching back from the waist dropping head as far back as you can comfortably. Your hand support you as you lean back. Then exhale through mouth or nose as you return to starting position. Repeat continuously and steadily with no breaks 21 times or your modified rep count. When you finish just like the others stand up, feet close together (4 inches) and hands on hips taking 2 full breaths as before.

Tibetan 4: likely the most challenging Tibetan. Sit up straight with legs outstretched in front of you. Palms of hands flat on ground besides hips. Position hands must be placed exactly alongside of hips facing forward. Tucking chin into chest. Inhaling through nose raise hips as you bend you knees brining soles of feet flat to the ground and dropping heads all the way back coming into a position where the trunk is parallel to the ground while arms and legs are perpendicular. Exhale through the nose or mouth as you come back to starting position. Do best to not let feet slide and not bend your arms at all accomplishing the movement by pivoting the shoulders. After repetitions stand erect and 2 full breaths with hands on hips as previously done

Tibetan 5: Get on the palms of hands and balls of feet keeping arms and legs approx. 2 feet apart. Head up and back similar to an upward facing dog. Keeping arms and legs straight and inhaling through nose as you raise your but and tuck your chin into your chest brining body into a downward dog like pose but on your toes or balls of feet. exhale as you come back down into the other position. (opposite breath pattern than you are used to) When you finish 21 repetitions stand erect again and 2 full breaths with hands on hips.

After the breaths lied down on your back for several minutes letting the breath be gentle and easy and noticing any new sensations in the body.