5 Tibetan Exercises to Work All Your Muscles in 10 Minutes
There exist innumerable training programs, but one of the most effective sets is "5 Pearls of Tibet." This ancient method will not only activate all your muscles but help normalize your body’s activity.
We at Bright Side have already tried these exercises and are now sure they really are quite simple and won’t take much of your time.
- Stand upright, and stretch your arms to the sides at shoulder level. Keep them like this the whole time.
- Start turning clockwise until you feel a little dizzy. At first, it’ll take 3-6 turns at a time.
- Lie on your back with your arms stretched down on the floor, and breathe out.
- Slowly breathe in, and simultaneously raise your head and legs. Try to keep your shoulders and hips in place and not bend your knees. Then return to the initial position while slowly breathing out.
- Stand on your knees with your legs parallel to each other and your knees at hip level. Put your arms along your body with your palms on the back of your hips. Tilt your head forward touching your chest with your chin. Breathe out.
- Breathe in deeply and slowly, throwing back your head and bending. Try to push your chest forward as hard as you can, lightly resting your hands on your hips. Return to the initial position while breathing out.
- Sit on the floor, and straighten your legs and back. Your feet should be at shoulder width, your palms on the floor so that your fingers are put together parallel to your body. Breathe out, and tilt your head to your chest.
- Breathing in, throw your head back as hard as you can, and raise your torso. You should find yourself in a horizontal position, standing on your straight arms with legs bent at a right angle. Try to strain all your muscles for a few seconds, and hold this position. Then return to the sitting one while breathing out.
- Take up a prone position, and bend forward with your hands and feet a bit wider than your shoulders. Do not touch the floor with your knees. Throw back your head, and breathe out.
- Now breathe in, raise your hips, and form an angle with your body, pressing your chin to your chest. Try keeping your legs straight and your back and arms forming a straight line. Breathe out, and return to the initial position. Breathing in is the same as in the rest of the exercises, but you’ll have to learn to breathe in bending your body and breathe out straightening. You can also add straining your muscles for a few seconds when reaching the first and second positions.
Regularity is the most important aspect. Do all these once a day. If you want the maximum effect, increase the number of sets by the following schedule:
- Week 1 — repeat each exercise 3 times;
- Week 2 — 5 sets;
- Week 3 — 7 sets;
- Increase up to week 10 with 21 sets.
If you miss a day, it’s better to return to the previous week’s schedule.
- The best time is morning before noon in a fasted state.
- Don’t overstrain yourself. If it’s too difficult, decrease the number of sets and let yourself get used to it.
- Watch your breath: breathe through your nose evenly.
- When doing many sets, make pauses between exercises: stand upright, put your hands on your waist, and breathe in deeply several times.
- Let yourself rest after doing all the sets — lie down and relax.
Illustrated by Daniil Shubin for BrightSide.me