In Part 1 yesterday Jamie introduced us to The Five Tibetans Workout and set out the opening moves. Here she concludes this superb yoga routine…

Tibetan No. 3: Thyroid compression and front stretch

Standing on your knees with your knees a hip width apart and your legs going back parallel like train tracks, roll your shoulders back and take your hands underneath your glutes and rest them on your upper thighs.

tibetan yoga_2Move your head back as far as it will go so that the throat is as stretched as possible and then move your head forward as far as it will go.

Ultimately your chin will touch your chest or collarbones in the forward position.

Exhale as you take your head back and inhale as you move it forward.

tibetan yoga_3Repeat up to 21 times.

With practice you can start to introduce a spinal compression (a back bend) when you take the head back if it is comfortable. On completion bring your hands by your side and look straight ahead for a few breaths before lowering down to the ground.

tibetan yoga_4Please see the modification insert for bad backs; roll the shoulders back and then place the hands on the side of the hips.

tibetan yoga_5Take a one minute corpse pose.

Tibetan No. 4: Staff Pose to Table Top

Sit on the ground with your legs outstretched, feet hip width apart and flexed. The bones in your arms should be vertically stacked beneath your shoulders with the palms of your hands flat on the floor.

Then push into your hands and flatten your feet to the ground, take your head back and lift your hips to a table top position.

tibetan yoga_6Lower back down, seeing if you can land your sitz bones (the ‘sitting bones’ that make up the lowest part of the pelvis) between your wrists. Inhale on the way up to Table and exhale on the way back to Staff.

Remember to push the balls of your feet AND your toes down when you are in Table.

Also when pushing into the hands use all of the surface area of the hands not just the wrists. When you have completed rotate your wrists.

tibetan yoga_7Take a one minute corpse pose.

Tibetan No. 5: Plank to Downward Facing Dog

Come into a Plank position on your toes with your feet at hip width apart and your arms stacked beneath your shoulders with hands firmly planted on the ground.

Engage your core muscles in this position and push back to your heels.

tibetan yoga_8Then push against the hands and lift the tail bone towards the sky and bring your feet down towards the ground in Downward Facing Dog.

Your neck should be long in Down Dog with your gaze to the floor or up towards your navel.

tibetan yoga_9Then back to plank.  Inhale to plank and exhale to Down Dog.

Repeat up to 21 times.

Lower yourself down to the ground and for an extra stretch either push back to Child’s Pose (sitting on your heels with your arms outstretched) or go straight to a one minute corpse pose.

Please note:

If you have a bad back please do your Down Dog with bent knees. Even if you have a good back but are unused to doing Downward Facing Dog it is recommended that you use bent knees. Straight legs are secondary as the primary aim of the posture is to straighten the back.

Wash away the toxins

Drink a large glass of water to promote the expulsion of toxins which have been squeezed out of your vital organs and muscles and temporarily back into your bloodstream and lymph.

This practice has major detoxifying effects on the body and the toxins need to be removed via elimination or headaches and strange dreams might result!

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