Die Fünf Tibeter Übungen
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Die sogenannten Fünf Tibeter Übungen sind eine gute Ergänzung zur Dorn Methode Selbsthilfe und können zum langfristigen Erfolg bei der Selbsthilfe / Eigentherapie bei Rückenproblemen beitragen.
» Die Anwendung der Übungen erfolgt selbstvertsändlich auf eigene Verantwortung!
As a great complement to the Dorn Method Self Help Exercises I recommend dynamic yoga related exercises also known as the five tibetan rites and first described in the book publicized as the Ancient Secret of the Fountain of Youth. Harbor Press; (1985,1989) Revised, modernized and expanded edition of The Eye of Revelation, copyright 1939 by Peter Kelder
I personally have experienced these exercises since 1989 with great results and I am convinced that almost everyone could learn them and would be surprised about the positive changes they can achieve.
However they are no magic bullet or cure for all disease and the theory and philosophy behind may not find everybody's acceptance but as in all things: Try them, make your own exeriences and judge later.
Dynamic Yoga – A Fountain of Youth
General Rules: The featured five Yoga related Breathing Exercises aim to balance our Energy Centers also called ‘Chakras’. In a state of complete Balance we can achieve Unity of Body-Mind-Spirit and Creation and therefore induce Healing and stop (or possibly slow down) Aging.
The preferred time for these Exercises is at the beginning of the day, however they can be done at any time. The final goal is to do each of the five Exercises 21 times in a relaxed way while you may try to imagine that positive Energy / Life Force / Prana is entering our body every time we inhale and Excess Energy is leaving our body every time we exhale.
You can start with less Repetitions first e.g. 3 to 7 for the first week and gradually increase the amount by 2 or 3 each week until you reach the full 21. The Movements can be done with or without short breaks in-between but should be in Harmony with our breathing rhythm.
Try to stretch the body in each start and end position as good as you can but do not over exert yourself while doing these Exercises.
Do not worry if you cannot do the exercises as featured below (which is also not perfect anyway) or as shown in books or videos. Just do them as good as You can and it is fine!
1st Exercise: wind yourself up
Stand with outstretched arms and make fast 360° turns clockwise by doing small steps (to avoid tension in the hip).
To avoid dizziness in the end stand firm, breathe deeply, while focusing onto the thumbs, with the hands (palms) together, about 30 cm (1 foot) away from the face.
2nd Exercise: The human jack knife
Start by lying flat on the floor (mat), arms on the side of the body, legs relaxed together. While breathing in deeply and slowly with the nose rise both legs straight to a 90° angle and the toes bended downwards towards the body. At the same time tilt the head forward with the chin towards the chest. Try to synchronize movement and breathing. The hips and the shoulders should stay flat on the floor during the movement. The arms can be pressed downwards against he floor a little to stabilize the movement. Stay in that position if possible only until the natural urge to exhale sets in before you return to the start position.
As soon as you feel the urge to exhale move slowly back to the start position while emptying the lungs completely. Relax the body in the end and repeat the movement with the next breath in.
3rd Exercise: lean back
Start kneeling on the floor, toes standing, hands on upper buttocks and chin on chest. While inhaling tilt head and lean upper body backwards.
As soon as you need to exhale move back to the start position. Repeat with the next breath in. Keep buttocks muscles tensed while leaning backwards.
4th Exercises: make a bridge
Start by sitting on the floor, arms kept straight, fingers pointing to the feet, back always kept straight and chin towards the chest. While breathing in move hips upwards and head backwards to form a bridge. As soon as you need to exhale move back to start position. Repeat the cycle with the next breath in. Stay as relaxed as possible and do not overstretch the head. Hand and Feet do not change their position and breathing and movement should be in harmony.
5th Exercise: stretch like a cat
Start with a push-up position standing on the toes (or knees if you have problems in the lower back) Fingers pointing to front and head is tilted backwards but not overstretched. While breathing in lift hips upwards and bring chin to the chest and push heels towards the floor to form a reverse ‘V’. As soon as you need to exhale move back to the start position. Always keep the back muscles tensed for back protection and repeat the cycle with the next breath in.
» Note: You may start with the 2nd exercise first in case the turning exercise (1st) makes you too dizzy. Do the turning exercise as the last exercise and relax until you feel better in case of dizzyness. Later you can try to do the turning exercise as the 1st exercise once you got used to it.
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