The Tibetan Five is a sequence of five yoga exercises that originated in monasteries far away in the Himalayas and was popularised in the West a few years ago by Peter Kelder, author of the book The Tibetan Five: Secrets of Youth and Vitality.

Zoom in on these 5 very simple postures that should bring us health, longevity, well-being and fitness!

How to practise the Tibetan 5?

The Tibetan 5 is a kind of gentle, body-friendly exercise that should be done daily and with full awareness of the present moment.

It's within everyone's reach, regardless of age or physical condition, and takes only a few minutes to complete.

It is advisable to perform the five movements in sequence, repeating each between 3 and 21 times.

We recommend that you start by repeating each movement 3 times and then gradually increase the number of repetitions.

Each exercise should be interspersed with a series of three slow, deep breaths.

First Tibetan

 

The first Tibetan is to turn around to improve balance and get the energy moving:

• Stand up, arms outstretched, right palm up, left palm down;
• Turn around clockwise (3 times to start);
• Take three deep breaths before moving on to the second Tibetan.

Second Tibetan

 

The second Tibetan posture strengthens the abdominal and neck muscles and stimulates the solar plexus energy centre:

• Lie on your back with your arms along your body;
• Place your hands under your buttocks;
• Inhale while raising your head, chin towards your chest, and legs vertically without bending your knees;
• Exhale as you slowly lower your head and legs back to the floor;
• Repeat twice;
• Lie still and take three deep abdominal breaths before moving on to the third Tibetan.

Third Tibetan

 

 

The Tibetan Third stretches the spine, abdomen and neck, bringing energy from the solar plexus to the heart and toning the thymus, thyroid and adrenal glands:

• Bend your knees and place your hands along your thighs;
• Squeeze the glutes and abdominals;
• Breathe out as you bend your head forward, chin to chest;
• Inhale as you lean back, arching your back and extending your chest;
• Repeat 2 or more times;
• Take three deep abdominal breaths before moving on to the Tibetan Fourth.

Fourth Tibetan

 

Tibetan Quarter strengthens the shoulders, lower back and buttocks. It stimulates the root and navel energy centres:

• Sit on the floor with your legs stretched out in front of you, feet slightly apart;
• Place your hands on the floor, on either side of your pelvis;
• Press your hands together, opening your chest and pulling your head back as far as possible;
• As you inhale, bend your legs, supporting your feet, and lift your pelvis to form a sort of bridge;
• Exhale and return to the starting position, pressing your chin against your chest;
• Repeat 2 or more times;
• Take 3 deep abdominal breaths before moving on to the final Tibetan.

Fifth Tibetan

 

The Tibetan Fifth strengthens the back and shoulders, lengthens the back of the legs and speeds up all the energy centres:

• Sit on your heels;
• Stand on all fours, feet hip width apart and hands shoulder width apart. Arms and legs should always be straight;
• As you inhale, lift your pelvis as high as possible, legs straight, chin bent towards your chest, forming a kind of triangle;
• As you exhale, come back down, contracting your legs, buttocks and abdomen;
• Raise your head, chest forward;
• Repeat 2 or more times;
• Take three deep abdominal breaths and relax for a few minutes.