Yoga, as a whole, is an increasingly popular sport, with a constant increase in its practitioners around the world: there are now 200 million in the four corners of the planet .
This is for a very specific reason: yoga has many virtues, especially for health. Did you know that 29% of French workers report having heavy stress related to their work? Of these, 75% said they noticed a difference in their state of mind after starting yoga. Coincidence? Probably not!
This is also why the discipline has developed different pillars, different drawers, in order to be as rich as possible: the 5 Tibetans were born! Concretely, it is a sequence of five very simple exercises, which would come from monasteries removed from the Himalayas, and intended to improve longevity.
Therefore, what are the benefits of the 5 Tibetans in yoga ? What are the benefits for both the body and the mind? We give you the main advantages of a regular practice of the 5 Tibetans, these emblematic yoga exercises.
Energy, thanks to the 5 Tibetans, you will have
It’s hard to find something negative like we talk about yoga or the 5 Tibetans: their practice brings so many benefits that we’re not sure we can believe it. But precisely, one of the main benefits of the 5 Tibetans is to give you energy, both internal and physical .
Because we know, to be happy and healthy, the essential thing is to know how to link three points of our existence: the physical, the spirit, and the mental. Thanks to the postures of Lyon yoga and the 5 Tibetans, the regular practice of a little yogi allows you to have tenfold energy, in the long run.
Indeed, as you surely know, our body is made of energies which are “chakras”. We have a total of 7 areas attached to endocrine glands , which secrete a substance generating this same energy. It is for this reason that we often speak of ” inner energy “, ” vital energy “. These areas are stimulated by the practice of the 5 Tibetans. We give you more details
In general, the 5 Tibetans are considered as an ” energizing gymnastics allowing to regulate the level of the chakras “. How does this energy manifest ? In two very simple ways:
- At the very end of your 5 Tibetan session, since your chakras are stimulated,
- Over time, thanks to regular practice that leads to a better general condition.
It is advisable to practice this exercise in the morning or in the evening, to do between 3 and 21 repetitions and to perform the rituals several times a week. And don’t forget that for yoga or for any other discipline combining physical activity and the mind, only one thing counts and works: regularity
Vitality, in your practice of the 5 Tibetans, you will find
We have just explained it: the first benefit of the 5 Tibetans is to restore energy to its practitioners. But how to explain this ability, universal and essential to everyone?
It is quite simply linked to the concentration and deep breathing practiced during the exercise of the 5 Tibetans. Thus, the energy boost is not the only benefit: vitality is also another consequence of this Bordeaux yoga practice !
What do we mean by “vitality” ? Isn’t that the same as energy? In reality, no. Energy is a sensation that anyone can feel, it is both physical and mental.
Vitality, for its part, concerns rather the capacity of the human body to have this energy : it is intimately linked to the notion of aging, therefore, more directly, to the human body. And precisely, the 5 Tibetans brings benefits with regard to aging!
You are probably wondering: how is this possible ? We mentioned a little earlier (and in our other articles on the subject) the endocrine glands, each of which is connected to a part of the body. These glands are affected by external elements, such as health problems or aging.
The more these processes develop, the more the energy level of the chakras related to these glands decreases. The 5 Tibetans can reverse the trend !
By regularly practicing these rituals, you will understand: this will not only increase your vital energy in the short term, but also your vitality in the medium and long term! This is how this yoga sequence can quickly become essential!
Some even dare to say that the 5 Tibetans slow down the aging process and constitute a fountain of youth … It’s up to you to check for yourself: take your yoga mat, work on letting go, and go to school of yoga!
However, for you to regain your vitality, regularity is the key to success . Do not consider the 5 Tibetans as a “miracle” exercise, far from it: the effects on your vitality will be seen after several sessions, even several months of practice.
This is the case with any discipline that combines body and mind: it takes work, patience, sequences, to succeed in finding satisfying results for all at the end of the road.
You thought that the 5 Tibetans only had these two benefits (already great)? This is not the case !
Health, you will recover, thanks to the advantages of yoga postures
It is common knowledge: yoga has benefits on the human body, but also on health in general. For example, 65% of practitioners with back problems say they get better after a few sessions, since certain postures allow you to stretch well. Here are a few in particular:
- The claw posture,
- cobra pose,
- child’s pose,
- Rolling Stone Pose
- The board,
- The elongated twist,
- pigeon pose,
- And many other yet !
But back to the 5 Tibetans! How can these impact your overall health ? Here is a short summary of the main physical benefits of the 5 Tibetans :
- better breathing,
- Relaxation, fortification, strengthening and toning of the body,
- Improved balance and strength,
- Focus development.
How do these benefits affect health? It’s quite simple. By breathing better, more deeply, you will better oxygenate your entire body, from muscle tissue to the brain . This allows for iron health in the longer term and according to profiles.
This oxygenation is essential to allow better rest and better general functioning of the body. Remember: it’s the oxygen that the blood carries from one organ to another so that it works, so you might as well do everything to make it easier, right?
Also, the 5 postures of the ritual of the 5 Tibetans make it possible to soften, strengthen, reinforce and tone the body, by mobilizing all the muscles in the performance of the exercise. How does this impact your health? In all !
By aligning your body well, by working parts of the body that are usually inactive, you are working on the general functioning of your body. In addition, moving is particularly healthy and reduces the risk of cardiovascular disease by 45% . Enough to avoid many diseases, or, in any case, to block their way in the most beautiful way.
By using your concentration for your balance, you will gain agility, both physically and mentally . On the health side, this makes it possible to fight, in the long term, against degenerative diseases or mental illnesses. And to think that the 5 Tibetans only take 15 or 20 minutes a day…
At this rate, it would be a shame to deprive yourself of it!
Ultimately, the health benefits are numerous and extremely positive. Why wait before embarking on the ritual of the 5 Tibetans? Moreover, we have not yet mentioned one of the important benefits of this yoga exercise : well-being.
In the south of France, find your montpellier yoga class .
Well-being, yoga will bring you
We have just said it: the 5 Tibetans have a certain impact on health but also on concentration. So what about well-being ? The answer is just as positive: well-being is one of the benefits of the 5 Tibetans!
First, thanks to the relaxation of your body after a session, which releases endorphins and therefore generates inner satisfaction . Then, thanks to a regular practice which improves your body as a whole, relieves your various ailments , and makes you more energetic.
Finally, because all this contributes to your general well-being and your happiness. And yes, yoga, and what is more the 5 Tibetans, is a complete discipline, between relaxation and joints, which allows you to revolve around a pillar: Zen.
More specifically, the “zenitude” generated by the 5 Tibetans comes directly from the associated breathing exercises and the state of mindfulness . Indeed, it is essential to practice your exercises while being in the “present moment”, more than ever. Living in the present allows you to develop your mind and anchor it in a dynamic of total focus. It is this state of mind that allows you to evacuate:
- Negative thoughts,
- everyday hassles,
- Fears,
- Unnecessary stress,
- Etc.
In short, you empty your mind and concentrate only on your exercises at the moment T. This allows you to better manage your stress or your anxieties, and to become more zen . Well-being is within your reach
Your flexibility, the 5 Tibetans will improve
Who has never dreamed of being more flexible for one reason for another? Yoga, and more specifically the sequence of the five Tibetans, is a good way to improve your posture, but also your flexibility capital.
And yes, thanks to different postures, it is the general well-being of the body that will be highlighted. And who says general well-being, also says flexibility, because being more flexible also makes it easier to know how to stretch. You remember ? Stretching is a key point in a yoga class , since it is they that allow you to avoid aches.
For example, a good exercise to work on your flexibility would be to sit on your mat with your legs straight. Keep your back straight, and try to tilt your chest forward so that you touch your toes . This exercise shows us that flexibility is essential.
But what it also shows us (and above all) is that the 5 Tibetans can help us improve it . And by dint of exercises 15 to 20 minutes every day, it becomes more and more visible that an improvement is to come. Enough to be satisfied with yourself, your patience, and your efforts!
But if the 5 Tibetans make it possible to improve flexibility, it is also necessary to understand the stakes of such a point. Because yes, flexibility has more than one advantage. It allows in particular to:
- Improve blood circulation (by increasing blood flow to the muscles),
- Protect against diseases such as diabetes,
- Perform better in the sport you practice,
- To be more lively,
- Better move in space,
- And many others !
Obviously, all these advantages vary according to the profiles , and practicing the 5 Tibetans will never guarantee us to be protected from all the evils of the world. But a regular practice has the advantage of being saving for the body, and, whatever the case, of not bringing bad things to it.
Between traditional yoga, joints, or breathing exercises, doing yoga, and more particularly the 5 Tibetans, has never been so profitable for everyone who wants to develop their well-being. Do not be scarred by words !
Become aware of your body you can with the 5 Tibetans
It seems like a cliché to say, and yet, a body, we only have one! It is therefore important, no, essential, to know how to live with it, to take the greatest care of it, and to feel as good as possible in it. Thanks to the 5 Tibetans, all this can be opened with disconcerting simplicity, but with a little practice.
Indeed, it goes without saying that reindeer yoga , whatever its specificity, makes it possible to combine body and mind. But thanks to the postures, the latter is also an open door to self-awareness, in the awareness of each of its members: arms, feet, legs, etc.
Any sequence makes it possible to realize that we have two feet, that our flexibility needs to be worked on, or that stretching out our arms for five minutes is more complicated than it seems. Simply enough to know your body!
He who is such a strong tool for performing sequences, he can also be a traveling companion.
In addition, a moment of relaxation at the end of the session allows you to feel “here and now”, with your body, just your body, in itself, without ever closing in on the world. What to want to make the practice of yoga a tool of life!
Fun you will find with yoga
What if yoga wasn’t just a discipline to improve your flexibility or your vitality? And yes, in the sequence of postures, the 5 Tibetans can also become a real source of pleasure, even concrete and direct fun .
Indeed, if these exercises, halfway between sitting, lying and standing positions, therefore allow you to become more aware of your body, but also sometimes give rise to comical scenes, where each position can become a playful game , but no less effective.
In addition, by practicing the 5 Tibetans as a couple, with friends or family, it can be a good way to share light moments, while enjoying the benefits of yoga. Because yes, let it be said, any sporting practice is always more pleasant when it is reproduced in joy and in a good mood , right?
The five Tibetans are the perfect embodiment of this. The yoga sessions then take on the air of absolute, and sometimes even collective, shared pleasure. What make everyone want to put themselves in the discipline of the 5 Tibetans, right?
5 Tibetans: the benefits of the ritual
Well beyond the concrete effects of the exercises, sequences and postures, the 5 Tibetans are also and above all useful, because this is a ritual. Indeed, it is recommended to practice these positions regularly, daily , for 15 to 20 minutes a day.
In this way, the ritual system quickly becomes part of our daily lives. And their main benefit is to know how to frame ourselves, to install milestones, benchmarks in our daily lives, which reassure in the same way that they allow us to lay the foundations for a day.
At the edge of the routine, a daily practice is therefore the assurance of being able to go from a simple habit to a progressively indispensable act. Because let’s not forget that beyond being a ritual, the 5 Tibetans carry with them all the benefits mentioned above!
Playful and accessible to all , the exercises of the 5 Tibetans will bring you many benefits, from your first sessions. Most yoga teachers suggest around ten weeks before you begin to see the first concrete effects.
Whether it’s a Toulouse yoga school , a private teacher, an online course, or a regular self-taught practice, the yoga of the 5 Tibetans is finally accessible to all profiles , to all desires, all budgets, and has the advantage of being very inexpensive, not to say free.
The top positions of the 5 Tibetans!
The Dervish, the first Tibetan to gain balance
Even if its name may be scary at first sight (no, the dervish is not the name of a fish!), this first Tibetan is essential to start your journey. What’s more, it is relatively simple: it consists of turning on yourself . Proceed as follows:
- Stand up and place your arms in a cross, with the right palm up and the left down,
- Turn around in clockwise order.
Repeat the exercise a total of 12 times . In case of vertigo, you can stop before: remember that the 5 Tibetans are first of all a rite to do for you, and not an exercise to be repeated at all costs as you can do in a gym.
This exercise can be varied in time, both in speed (turn faster, without running) or in balance (do it with your eyes closed). There is always room for improvement with this first Tibetan.
The Leg lift, second exercise to strengthen
The second Tibetan is not more difficult, but it will require more concentration in terms of breathing : the Leg Lift consists, as its name suggests, in doing leg lifting movements, with or without wall support .
Proceed as follows:
- Lie down on the floor with your back straight
- Put your hands under your buttocks to protect your lower back (optional),
- Raise your head and legs vertically at first (exhale),
- Slowly lower your feet and head back to the ground, keeping your muscles taut (inspiration).
An exercise that seems very simple, but which is not always very easy to repeat. It is advisable to do between 3 and 21 repetitions: start with 3, then go to 5 after a few sessions, then continue on odd multiple
The key to this Tibetan is really based on breathing : it will only be accomplished well if you respect the times of expiration and inspiration indicated here. In general, bringing his head and legs back will tend to cause you to inhale, but you have to struggle and focus well to make an exhale movement.
Indeed, this Tibetan aims to stimulate the pancreas by acting on the abdominals: if you inhale while raising your legs and your head, the intra-abdominal pressure will be much higher and you risk having your breath quickly cut off.
The Bow, the third Tibetan to develop your inner self
Be aware that there are several variations of the Bow pose (which is also sometimes called “Camel”), but the most common (and the one that is recommended) is the one that is practiced on the knees.
Proceed as follows for this third Tibetan:
- Get down on your knees,
- Put your palms against your back thighs,
- Tilt your head forward to allow your chin to press into your chest (exhale),
- Lean back, lifting your chin, going as far as you can without falling (inhale).
For this last step, remember to contract your glutes well, but also place your pelvis and your thighs in extension . This will avoid breakdowns and will allow you to gain as much as possible. After all, that’s the point of the exercise, right?
Repeat the whole thing from 3 to 21 times, in a progressive way (as for the other Tibetans).
Again, the depth and timing of the breath will be important for doing this Tibetan well. Inhaling when you extend your rib cage will be more beneficial to your body than when you withdraw into yourself, when you tilt your head.
There is a second variant , which can be practiced when you have mastered the classic version:
- Start on your knees, forehead against the ground, hands crossed behind your back,
- Get up gradually, feet stretched or flexed, hands on the buttocks, and puff out your chest as much as possible.
The Ritual of the Bridge, the fourth essential of yoga
It is now time to move on to the fourth Tibetan, probably the most complicated of all for beginners ! It is indeed a question of reproducing the shape of a bridge, belly, thighs and gaze upwards.
Proceed as follows:
- Sit on the floor, legs stretched out in front of you, maintaining good footing on your buttocks,
- Put your hands on either side of the pelvis, puff out your chest,
- Bend the legs, keeping the feet firmly planted on the ground, and lift the pelvis to form an arc (inspiration),
- Return to the initial posture of the stick, back straight and legs straight (exhale).
Note: for this last step of the position, you must have your pelvis in your hands. Also, when you finish your exhalation, press your chin as much as possible against your chest
This position must be repeated between 3 and 21 times. It can be tiring for the inexperienced, so it is advisable to observe rests between the two movements if you feel tired, especially since it is the fourth position.
The Dog, fifth Tibetan to end the experience
Relatively known, this position is also the last of the 5 Tibetans, and not the least. It must be done with a lot of concentration . You must start this position by sitting on your heels, then get on all fours and:
- Spread the legs the width of the pelvis,
- Spread hands shoulder width apart.
From there, do the following:
- Gradually raise your pelvis while keeping your legs straight,
- Press hands and feet on the ground, keeping your chin against your chest (exhale),
- Lower your pelvis by contracting your buttocks and your abs, and raise your head upwards (inspiration).
For the position to be optimal in its effects, you must imperatively feel the stretch in the back of the thighs and back . This often has relieving virtues.
Repeat a total of between 3 and 21 times. Same advice as for the previous positions: be careful not to force it and perform this posture gradually. This is the most liberating of the 5 Tibetans , which is why it comes in last.
Our advice for successful postures of the 5 Tibetans!
Learn by heart the postures of the 5 Tibetans
Before imagining being able to do a session of the 5 Tibetans, it is necessary to go through the “learning” box, that is to say to know all the positions of the 5 Tibetans . They can be summed up in five words:
- The Dervish,
- The Leg Lift,
- The Arch,
- The bridge,
- The dog.
Each of these postures contributes to the reactivation of one of the endocrine glands, responsible for our inner balance. We have indeed 7 energy centers, distributed around these different glands in the body. By practicing a Tibetan ritual, you act on this gland which impacts the human body and the vital energy that circulates there.
For example, the first Tibetan is a first step towards rebalancing : the emphasis is on reviving energy and strengthening magnetic energy.
Then, the Leg Raise stimulates the energy center of the body’s solar plexus through strengthening exercises.
The Arc carries the energy accumulated previously towards the heart, which reinforces the circulation of your bodily energy.
The fourth Tibetan aims to stimulate several parts of the body , among others the neck and the lower body. It awakens the whole organism.
Finally, the last Tibetan completes the cycle: with its flexibility and breathing exercise, the Dog aims to circulate all the energy in your body. This is an important moment that is not easy to master at first
It should be noted that practicing one of the exercises independently is certainly important, but will not have the overall effect that the complete ritual of the 5 Tibetans aims for . Thus, to organize your yoga session, learn by heart the interest of these postures and their order, in order to practice them correctly!
Find a guide or mentor who specializes in yoga poses
Yoga is not an easy discipline, even if it is accessible to everyone and at all ages ! Indeed, it requires a lot of concentration, self-control, personal investment. But it’s for a good cause: your physical, inner and emotional balance! Knowing the movements, mastering the 5 Tibetans, breathing correctly: all of this can quickly become a challenge, especially for beginner yogis. In this case, only one solution: ask a professional!
Yes, it’s not for nothing that Paris yoga teachers follow a complete training of at least 200 certifying hours (not counting all the workshops abroad, personal training hours…): c It’s because yoga can’t be invented . Same thing with the 5 Tibetans and the cycle of vital energy.
Before seeking a spiritual guide or joining a yoga center, ask yourself the following questions:
- Do I know enough about the 5 Tibetans?
- Have I ever tried training on my own?
- Do I know my strengths and weaknesses?
- What kind of support am I looking for?
Depending on this, you can use different media to learn how to organize your yoga session :
- Specialized online content, produced by yoga professionals or sports generalists,
- Material content, such as books or collections,
- Posts from yoga teachers, like on Instagram or their personal sites.
Look for information, compare it, and you will see that in no time, you will be ready to organize your yoga session of the 5 Tibetans alone! But before that, do not hesitate to attend a demonstration during a group yoga session.
A few tips for organizing your 5 Tibetans session
If there are many kinds of yoga, the 5 Tibetans do not belong to any category. You are therefore at peace and free to organize your yoga session as you please, with a few details.
Indeed, it is important to respect three important times , whether you are doing a classic yoga session or the ritual of the 5 Tibetans:
- An introductory time , during which you seek to immerse yourself in mindfulness,
- A time of realization of the postures , while maintaining a deep breath,
- A time of mediation as a conclusion , to appreciate all the force generated during your exercises.
This time of mediation can materialize in different forms: stretching, deep breathing, simple reflection with your eyes closed … It all depends on how you feel at the present moment. This is the magic of yoga!
If you opt for meditation, here are additional postures to practice to promote a state of plenitude at the end of the session:
- corpse pose,
- lotus posture,
- The half-lotus posture,
- Burmese posture,
- Egyptian posture.
Also keep in mind the main objective of the 5 Tibetans: to revive your vital energy by emphasizing the different endocrine glands. For this, you must perform all the rites by being 100% invested, voluntarily seeking to achieve full consciousness.
Afterwards, whether you do your session at home, at your office or in a yoga center , it doesn’t matter: the journey is with you. It is therefore not necessary to go far to feel more energetic ! However, it is advisable to do your session in the morning or in the evening, the time to fully master the exercise: this encourages mindfulness more easily than if you perform the rites in the middle of the day.
