Postura 1

Stai drept n picioare cu braele ntinse

lateral.
Rotii-v n sensul acelor de ceasornic pn
devenii uor ameii.
Mrii gradual numrul de repetri (cu cte
dou) practicnd de la 3 pn la 21 repetiii
pe zi pentru fiecare postur

Postura 2
Stai ntins pe podea cu faa n sus, braele
ntinse pe lng corp, cu palmele lipite de
podea i degetele lipite.
Ridicai capul de pe podea aducnd brbia n
piept. Apoi ridicai picioarele n poziie
vertical innd genunchii ntini.
Dac este posibil ducei picioarele deasupra
capului, fr a ndoi genunchii. Din aceast
poziie revenii la poziia iniial, deplasnd
concomitant capul i picioarele cu genunchii
ntini spre podea.
Permitei tuturor muschilor s se relaxeze
continund s respirai n acelai ritm.
Inspirai adnc n timp ce ridicai picioarele i
expirai la coborre

Postura 3
ngenuchiai pe podea cu spatele drept.
Palmele trebuie poziionate pe bicepsul
femural.
Aducei brbia la piept. Apoi folosii braele
ca sprijin, presnd palmele pe muchiul
piciorului (bicepsul femural).
Dup arcuire se revine la poziia iniial i se
repet exerciiul.

Postura 4
Aezai-v pe podea cu picioarele deprtate
la cca. 6 cm.
Avnd trunchiul drept, aezai palmele pe
podea n dreptul ezutului. Aducei brbia la
piept.
Apoi lsai capul maxim pe spate. n acelai
timp, ridicai corpul ndoind genunchii i
meninnd braele drepte. Trunchiul i
femurul vor forma o linie dreapt, paralel cu
podeaua.
ncordai toi muchii apoi relaxai-v
revenind la poziia iniial. Repetai
procedura dup ce v-ai odihnit.
Inspirai n timp ce v
ridicai, inei-va respiraia
puternic n timp ce revenii
la poziia iniial. Continuai
s respirai n acelai ritm i
n timp ce v odihnii.

Postura 5
Cnd efectuai al 5-lea exerciiu corpul dvs.
s fie orientat cu faa n jos la podea.
V sprijinii n mini, cu palmele pe podea i
cu degetele de la picioare n poziie flexat.
n timpul acestui exerciiu minile i
picioarele trebuie inute drepte.
ncepei aeznd minile perpendicular pe
podea, coloana arcuit n extensie astfel
nct corpul s fie n poziie de co.
Capul este lsat maximum pe spate. Apoi,
ndoindu-v oldurile
ridicai-v corpul ntr-un V inversat.
n acelai timp se aduce brbia la piept.
Inspirai adnc n timp ce ridicai corpul i
expirai n totalitate n timp ce cobori corpul

Benefits of the Five Tibetans

In essence, the Tibetans are one of the best kept secrets, for improving health. The
Rites open up the body/mind energy system and seem to balance energy. The Five
Tibetans take a minimum of daily time and effort but can dramatically increase physical
strength and suppleness as well as mental acuity. Even newcomers to yoga will
experience the Five Tibetans` liberating effect on the innate energetic power of the
human body and mind. Regular practice of these exercises relieves muscular tension
and nervous stress, improves respiration and digestion, benefits the cardiovascular
system, and leads to deep relaxation and well-being. The Five Tibetans can be a
powerful vehicle not only for enlivening the senses but also for generating and
harnessing vital energy for self-transformation.
When all of the endocrine glands are functioning in harmony, a person has more energy,
more vitality and less discomfort. Often when one gland is not functioning correctly, so
too the other glands are not communicating properly with each other. Balanced
hormones aid with PMS and menopausal discomforts and rev up one's sexual energy.
Plus when the hormones are out of balance, one is more prone to mood swings and
illness.
Enhance bone mass. The Tibetans are weight bearing on every bone in the body.
Which aids in preventing bone loss.
Eliminate double chins. A double chin simply cannot withstand these exercises. Take
a picture of yourself now and another one after you have done the Tibetans regularly for
3 months. Voila, greater muscle tone. Do I need to tell you how much younger you will
appear?
Beneficiile de cinci tibetani
n esen, tibetanii sunt una dintre cele mai bune inute secrete, pentru
mbuntirea sntii. Riturile deschide sistemul de corpul / mintea de
energie i de par pentru a echilibra energia.

Cele cinci tibetani s ia un minim de efort si timp de zi cu zi, dar poate crete n
mod dramatic puterea fizica si supletea, precum i acuitatea mentala.
Chiar i nou-venii la yoga, va experimenta un efect de cinci tibetanilor
`eliberarea pe puterea energetic innascuta a corpului uman i a minii.
Practica regulat a acestor exerciii reduce tensiunea musculara si de stres
nervos, mbuntete respiraia i digestia, beneficii sistemului
cardiovascular, i duce la relaxare profunda si bine-a fi.
Cele cinci tibetanii pot fi un instrument puternic nu numai pentru nviortor
simuri, dar, de asemenea, pentru generatoare de energie i valorificarea vital
pentru auto-transformare.
Cnd toate glandele endocrine funcioneaz n armonie, o persoana are mai
multa energie, vitalitate mai mult i mai puin disconfort. Adesea, atunci cnd o
glanda nu funcioneaz corect, la fel de alte glande nu comunic n mod
corespunztor cu fiecare alta.
Balanced ajutor hormoni cu PMS si neplacerile menopauzei si rev pana de
energie, a lui sexuala. Plus n cazul n care hormonii sunt n afara echilibrului,
unul este mai predispus la schimbari bruste de dispozitie si a bolilor.
Sporirea masei osoase. Tibetanii au dat greutate pe fiecare os din corp. Care
ajut la prevenirea pierderii osoase.
Eliminai barbia dubla. O brbie dubl pur i simplu nu pot rezista la aceste
exerciii. Ia-o fotografie de tine acum i alta dup ce ai fcut tibetanilor n
mod regulat, timp de 3 luni.
Voila, tonus muscular mai mare. Am nevoie s-i spun ct de mult mai tanar va
aprea?
Reduce midriff bulge and tighten abs. When done correctly, these movements will
help you get rid of those Michelin Tire rolls ;>)
Oxygenate the body. Oxygen is a necessary component for burning fuel. The more

you oxygenate the body, the higher your metabolism. That means weight loss. These
exercises require full inhalation and exhalation of air -- the result -- complete breathing
and more oxygen. When people sit at their desks most of the day, they do not breathe
fully and completely, and thus do not get an adequate supply of oxygen.
Enhance muscle tone. You need more than the Tibetans to achieve the muscle tone
that you may want, however, these exercises definitely make a big difference.
Drain lymph system. The lymph system moves toxins out of the body. But, unlike
other body systems it does not have a pump. Thus, the lymph system receives benefit,
through movement and exercise. The very actions of the Tibetans, as they compress
and stretch the various organs, glands and muscles, assist in draining the lymph
system. The result -- you flush toxins faster. (Yes, we all have toxins in our bodies, from
water, from food, from air, even from what we put on our skin.)
They assist detox the body. Similar to the above. Many people feel dizzy or
nauseous when first starting to do the exercises and some of us feel this from time to
time. Not to worry. Go slowly, when this happens. The reason for these feelings is that
your body is detoxing, while the toxins are being flushed.
Improved posture. The Tibetan rites help you naturally stand up straighter.
Flexes the spine. This aids with spinal health. By doing the Tibetans daily, you may
find you feel more flexible in many of your muscles and joints. In fact, I often feel and
hear my spinal segments shifting, when I do these Tibetan exercises. Which, by the
way, is the ideal way for the spine to function, that is, fluidly.
Reducerea constanta stomac i strngei ABS. Cnd este fcut n mod corect,
aceste micri vor ajuta sa scapi de cele Anvelop Michelin sub form de
rulouri;>)
Oxigenarea organismului. Oxigenul este o component necesar pentru
arderea de combustibil .

Mai mult oxigena organismul, mai mare metabolismul. Asta nseamn c

pierderea n greutate. Aceste exercitii necesita inhalare plin i expiraie a
aerului - rezultatul - respiraie complet i mai mult oxigen.
Cnd oamenii stau la birourile lor de cele mai multe zile, nu respira pe deplin i
complet, i, prin urmare nu obine o ofert adecvat de oxigen.
Spori tonusul muscular. Ai nevoie de mai mult de tibetani pentru a realiza
tonusului muscular care poate dorii, totui, aceste exerciii face cu siguranta o
mare diferenta.
Scurgeti sistemul limfatic.Sistemul limfatic se mut toxinele din organism. Dar,
spre deosebire de alte sisteme ale corpului, nu are o pomp. Astfel, sistemul
limfatic primete beneficii, prin miscare si exercitii fizice.
Aciunile foarte ale tibetanilor, deoarece comprima si intinde diferitele organe,
glande si muschi, ajuta la golirea sistemului limfatic.
Rezultatul - va elimina toxinele mai repede. (Da, avem toate toxinele din corpul
nostru, de la apa, de la produse alimentare, de la aer, chiar de la ceea ce am
pus pe pielea noastra.)
Ele ajuta de detoxifiere a corpului. Similar cu cele de mai sus. Muli oameni
simii ameit sau greata, la prima pornire a face exerciii i de unii dintre noi
se simt acest lucru din timp n timp.
Nu v facei griji. Du-te ncet, atunci cnd se ntmpl acest lucru.Motivul
pentru aceste sentimente este ca organismul tau este detoxing, n timp ce
toxinele sunt eliminate.
mbuntit postura.Rituri tibetan a v ajuta s stea natural se ndrept.
Firuri electrici coloanei vertebrale. Aceasta SIDA cu sntatea spinrii. De a
face tibetanilor de zi cu zi, putei gsi v simii mult mai flexibil, n multe
dintre muschii si articulatiile. De fapt, ma simt de multe ori i mi aud segmente

spinale schimbare, atunci cnd fac aceste exercitii tibetane. Care, apropo, este
modul ideal pentru a coloanei vertebrale s funcioneze, c este, fluid.
The rites will help provide you with a little pick-me-up. The Tibetans stimulate
the reticular activating system of the brain and balance the right and left hemispheres of
the brain. The result: you think better and more clearly and can more easily integrate
your creativity with your logical rational thoughts.
The Tibetans make sense, and they require such a small time investment for so much
value. Just a note here: Don't expect big results right away. Figure it takes a minimum
of three months for your belt size to get one notch smaller. The best way to do them is
start with 3 repetitions each and slowly work up (adding in increments of 2) to 21 each .
This could take 1 month, or it could take six months or longer. How long it takes is not
important, what is important is that you are regularly doing these fabulous exercises.
Whether the five Tibetans are indeed the secrets of the fountain of youth remains to
be seen. There might be some exaggeration in these testimonials. People usually report
increased energy and mental alertness. The most radical testimonials of rejuvenation
from doing the rites, as most of the ones found in Kedlers book, come from older folks,
some past their 80th birthday, who report feeling decades younger, while getting rid of
health problems that had been plaguing them for years. But even younger people, can
receive the benefits from doing the Rites.
Riturile vor ajuta s v ofere un pic pick-me-up. Tibetanilor de a stimula
sistemul reticular de activare a creierului i de a echilibra emisferele dreapta i
din stnga ale creierului.
Rezultatul: credei c mai bine i mai clar i se poate integra mai uor
creativitatea cu gndurile tale logice raionale.
Tibetanilor face sens, i au nevoie de o astfel de investiie de timp mic pentru
valoarea att de mult. Doar o not de aici:
Nu v ateptai la rezultate mari imediat. Figura este nevoie de un minim de
trei luni pentru dimensiunea centura ta pentru a obine o mai mic cresttur.
Cel mai bun mod de a le face este de a ncepe cu 3 repetiii fiecare ncet i lucra
n sus (adugarea n trepte de cte 2) la 21 fiecare.

Acest lucru ar putea dura 1 luna, sau ar putea dura sase luni sau mai mult. Ct
timp este nevoie nu este important, ceea ce este important este ca tu faci
aceste exerciii n mod regulat fabuloase.
Dac cele cinci tibetanilor sunt ntr-adevr "secretele de fantana de tineret",
rmne de vzut. S-ar putea fi unele exagerare n aceste marturii. Oamenii, de
obicei, un raport mai ridicat de energie i vigilen mental.
Marturiile cele mai radicale de intinerire de la a face ritualuri, ca cele mai multe
dintre cele gsite n cartea Kedler lui, provin de la oameni mai n vrst, unele
trecutul lor aniversare 80 de ani, care declar c se simt zeci de ani mai tnr,
n timp ce a scpa de probleme de sntate care au fost le afecteaz pentru de
ani. Dar, chiar i oameni mai tineri, poate primi beneficii de la a face Rites.

Rite 1
I have found that standing, for a few breaths, looking straight ahead (with eyes either
open or closed), with the palms of the hands gently pressing the back of the thighs,
helps to alleviate the momentary dizziness that is created, by the Whirling Dervish.

Ritul 1
Am constatat c n picioare, pentru cteva respiraii, uitndu-se drept nainte
(cu ochii, fie inchise sau deschise), cu palmele de mini apsnd uor partea
din spate a coapselor, ajut la atenuarea ameeli momentan care este creat,
de nvolburat Dervish.
Rite 2
This posture produces a fine amount of stretch, which will be similar to that position that
is held at the end of the Table (Rite 4).
Lie on your back, while stretching your legs out lengthwise, for a couple of breaths
Raise your hands above your head

Bring the soles of your feet together (outer ankles lying on floor), while resting them on
the floor-pull them up toward your pelvis
Lace your fingers together, above your head; at this time extend your index fingers, into
a "steeple" configuration
Raise the crown of your head, thereby straigtening your neck
While stretching your fingers and arms, allow your knees to relax outward, toward the
floor, stretching the inner thighs and hips
Breath deeply and fully, while relaxing
Ritul 2
Aceasta postura produce o cantitate amend de ntindere, care va fi similar cu
aceast poziie, care are loc la sfritul tabelului (Ritul 4).
Intinde-te pe spate, n timp ce se ntinde picioarele n lungime, pentru un cuplu
de respiraii
Ridicati mainile deasupra capului
Aducei tlpile picioarelor mpreun (glezne exterioare ntins pe podea), n
timp ce le odihnindu-se pe podea-le tragei n sus spre pelvis
Dantel degetele impreuna, deasupra capului, la acest moment extinde
degetele index, ntr-un "turnul" de configurare
Ridicai coroana de capul tu, straigtening astfel gat
n timp ce se ntinde degetele i braele, permite s se relaxeze genunchii spre
exterior, spre podea, ntinde coapse i olduri
Respiratia profund i complet, n timp ce de relaxare
Rite 3
As you complete this exercise:
remain on your knees and bring your toes together, behind you

allow your body to flex forward

with our knees separated a bit
rest your elbows together, between your knees
place one fist (along the outer "knife" edge of your hand) on the floor
place the other fist onto the thumb side of the first wrist
place your forehead on your combined fists
take 3-4 deep full relaxed breathes
allow your spine and pelvis to continue relaxing downward, into the floor
feel for the continued stretch, within your spine, pelvis, and hips (ooh, aah....)
Ritul 3
Pe msur ce completai acest exercitiu:
rmne n genunchi i s degetele de la picioare, mpreun, n spatele tu
permite corpului de a flexibiliza naintecu genunchii notri separat un pic
odihni coatele mpreun, ntre genunchii pune un pumn (de-a lungul exterior
"cuit", marginea de mana), pe podea pune pumnul cellalt pe partea de
degetul mare de la ncheietura minii prima pune pe frunte pumnii combinate
ia 3-4 relaxat profund pe deplin respir a permite coloanei vertebrale i a
pelvisului pentru a continua relaxare n jos, n podea simt pentru intindere
continuare, n cadrul coloanei vertebrale, pelvis, i olduri (ooh, Aah ....)

Rite 4
This posture produces a fine amount of stretch, at the end of the Table.

Lie on your back, while stretching your legs out lengthwise

Raise your hands above your head

Lace your fingers together, above your head; at this time extend your index
fingers, into a "steeple" configuration

Raise the crown of your head, thereby straightening your neck

Now stretch your full extremities in opposite directions

While stretching, cross one ankle over the other (for a couple of breaths), and
then repeat, for the opposite ankle

Ritul 4
Aceasta postura produce o cantitate amend de ntindere, de la sfritul
tabelului.
Intinde-te pe spate, n timp ce se ntinde picioarele n lungime
Ridicati mainile deasupra capului
Dantel degetele impreuna, deasupra capului, la acest moment extinde
degetele index, ntr-un "turnul" de configurare
Ridicai coroana de capul tu, ndreptare astfel gat
Acum, ntinde extremitatile complete n direcii opuse
Timp ce se ntinde, trece o glezna peste alta (pentru o pereche de respiraii),
i se repet apoi, pentru glezna opus

Rite 5
A comfortable stretching posture is pleasant, for the end of this exercise:

Close your eyes and breath deep full breaths, in and out

Relax your hands, while resting them on the floor, in their original position

Gently start to sit back on your heels

Let your head drop toward your chest

As you sit back, allow your hands to drag on the floor; providing a sense of stretch
to your upper body and down your spine

Take 3-4 deep breaths, while resting in this stretching posture

Ritul 5
O postur confortabil stretching este placuta, pentru sfritul acestui
exerciiu:
Inchideti ochii si aer in piept respiratii complete, i n afar
Relaxai-v minile, n timp ce le odihnindu-se pe podea, n poziia lor iniial
Uor ncepe s se aeze din nou pe tocuri
Lasa-ti capul spre meniurile piept
n timp ce stai pe spate, permite minile pentru a trage pe podea, oferind un
sentiment de intindere la partea superioara a corpului si a coloanei vertebrale
Ia respiraii adnci 3-4, n timp de odihn n aceast postur se ntinde