Tibetan Yoga

I consider Tibetan Yoga the forgotten yoga. Classic Tibetan Yoga is a series of five postures. I have updated the Five Tibetans into a series that I believe is better.

THE CLASSIC FIVE TIBETAN'S

TIBETAN 1

(a) stand in mountain with out stretched arms, 21 circles of the arms,

(b) stand, rest with hands on hips for two breaths inhaling through the nose, exhale mouth

TIBETAN 2

(a) on back, feet flexed over hips and arms at sides hands down, lift legs and head 21x's

(b) stand, rest with hands on hips for two breaths inhaling through the nose, exhale mouth

TIBETAN 3

(a) kneel, balls feet ground, hands at buttocks, chin tucked, inhale and exhale open, 21x's

(b) stand, rest with hands on hips for two breaths inhaling through the nose, exhale mouth

TIBETAN 4

(a) sit in staff with chin tucked, inhale, exhale to reversed table, 21x's

(b) stand, rest with hands on hips for two breaths inhaling through the nose, exhale mouth

TIBETAN 5

(a) up dog on balls of feet, inhale, exhale to down dog with heals up, 21x's

(b) stand, rest with hands on hips for two breaths inhaling through the nose, exhale mouth

MARIANNE'S UPDATED FIVE TIBETAN'S

TIBETAN 1

(a) stand in mountain with out stretched arms, circles of the arms, 1 - 24 x's

(b) rest in Mountain for several breaths

TIBETAN 2

(a) on back, feet flexed over hips and arms at sides hands down, lift legs and head, 1 - 24 x's

(b) rest in Shavasana for several breaths

TIBETAN 3

(a) kneel, balls feet ground, hands at buttocks, chin tucked, inhale and exhale open, 1 - 24 x's

(b) rest in child's pose for several breaths

TIBETAN 4

(a) sit in staff with chin tucked, inhale, exhale to reversed table, 1 - 24 x's

(b) rest in forward fold for several breaths

TIBETAN 5

(a) up dog on balls of feet, inhale, exhale to down dog with heals up, 1 - 24 x's

(b) rest on belly for several breaths

Copyrighted 2008, Marianne Wells LLC, All rights reserved
Marianne Wells, International Yoga Presenter
Specializing in the Yoga Alliance 200 Hour RYT Teacher Training
mariannewells.com mariannewells.com