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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