Sunday, 15 January 2017

And now for something a little different - the Tibetan rites

It's good sometimes to introduce something different into your practice - it makes your brain sit up and take notice and create new neural pathways in a process known as neuroplasticity.

The Tibetan rites are around 2,500 years old and have similarities with the more familiar yoga that originated in India. They are a series of five movements and the benefits are many.  They strengthen the vestibular system preventing age related dizziness and loss of balance.  They also relieve stress, stimulate digestion, improve core strength, strengthen and stretch the muscles.

Can't wait to try them?  Let's get going

Please note these Rites are best practiced in the morning.

Rite 1 - stand in the middle of your mat and stretch your arms out at shoulder height.  Turn in a clockwise direction 21 times.  Your gaze should be down your right arm to prevent dizziness. Breathe steadily. If you do start to feel dizzy stop.

Rite 2  - lie back on your mat with your legs outstretched, your arms by your sides, palms down on the mat. Breathe in and as you breathe out lift your head as you raise your legs, keeping the backs of your legs straight.  If you can, without bending your knees, bring your legs over your body.  Repeat 3-5 times. To finish hug your knees in and rock from side to side.

Rite 3 - kneel on your mat - you may pad your knees with a blanket or rolled up mat.  Place your hands on your outer thighs and tuck your toes. Breathe out, tuck your chin, breathe in, lift your chest and head as you slide your hands to the small of your back. You may release your head back if you are sure of your neck. Breathe in to come back to your start position. Repeat 3-5 times. To finish take a Child's pose.

Rite 4  - sit on the mat with your feet facing the short edge of your mat, your hands by your hips, fingers pointing forward.  Breathe in, breathe out and lift into reverse table top position, releasing your head back if you are sure of your neck.  Breathe in to lower, take a few breaths and repeat 3-5 times.  To finish sit up and roll your shoulders up by your ears then back and down.

Rite 5  -  come onto all fours, breathe out and lift into Downward Facing Dog - take your feet a couple of inches back.  Breathe in, come into Upward Facing Dog, breathe out to return to Downward Facing Dog and repeat 3-5 times. To finish take another Child's pose.

As you become more practiced at doing the rites you may wish to build up (SLOWLY) to complete sets of 21 repetitions for each rite.


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