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Daily exercise is the key to maintaining physical and mental wellbeing. According to experts, it’s ideal to engage in physical activity for at least 30 minutes a day. Nowadays, when we spend most of the day sitting or lying down, regular movement becomes a necessary prevention against a whole range of illnesses.
One of the most effective exercise programs you can incorporate into your daily life is a series of five Tibetan exercises. These simple yet effective exercises can significantly contribute to preventing cardiovascular diseases, improve the musculoskeletal system, and bring a range of other health benefits.
Benefits of Tibetan exercises
Practitioners of these five Tibetan rites report remarkable improvements in both physical and mental health. Some of their benefits include:
- Improved mood and alleviation of depression
- Relief from constant fatigue
- Reduction of joint pain
- Improvement of the respiratory system
- Support of thyroid function
- Strengthening of the immune system
- Weight reduction and improved muscle tone
- Smoothing of wrinkles and reduction of cellulite
The basis of these exercises’ success is harmonizing the body’s energy centers (chakras), which brings balance and vitality to all areas of life.
How to perform the exercises?
Start each exercise with 5 repetitions and gradually increase the number until you reach 21 repetitions.
1. Rotation
Stand upright with your arms slightly outstretched, extended to the sides. Look straight ahead at a fixed point and start slowly turning clockwise. Gradually increase the number of turns up to 21. If you start to feel dizzy, stop, take a deep breath, and calm yourself.
2. Leg raises
Sit on the floor with your hands extended beside your body. Raise your legs straight up, keeping your knees locked. Inhale as you lift your legs, exhale as you lower them. If you have back pain, support your lower back with your hands.
3. Kneeling backbend
Kneel on your knees and place your hands behind you along your thighs. Press your chin toward your chest and then slowly push it back. Move your body with your hands, exhaling on the forward bend and inhaling on the backward bend.
4. Seated body lift
Sit with your legs extended in front of you, place your hands beside your hips with your fingers pointing forward. Exhale, tilt your head forward and then inhale, raise your hips and tilt your head back. Return to the starting position.
5. Stretching the back and chest
Lie on your stomach and push yourself up so that your chest faces upward and your arms are straight. Keep your shoulders away from your ears and push your hips forward, which will give your spine a good stretch. Then stand up, bend forward and rest on your palms while pressing your feet firmly into the ground.
Conclusion
These simple Tibetan exercises can help keep your body and mind in harmony. With regular practice, results will soon appear in the form of better health, increased energy and overall vitality. Just half an hour a day is enough to feel their positive effects on your body and soul. Try them and open yourself to the possibilities that Tibetan wisdom can offer!
