Tibetan Rites Challenge - Day 7/7

[CBDB]

Seventh day of our 7-day, 5 Tibetan Rites Challenge!

We’ve done it!!! We’re there! We have integrated a short but very effective and mindful strength and flexibility practice into our daily routine!

WELL DONE, EVERYONE!!!!

As mentioned yesterday, this challenge will end at this point, but the one or other Yogi might decide to continue with a daily practice of 5 repetitions, or 7 repetitions or even go up all the way to 21. Whatever number you fancy and your body desires!

So let us know how you found it!

And as a reminder of why these are so good, below the generally acknowledged benefits of doing these daily:

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BENEFITS

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☆☆☆ RITE 1 : THE CLOCKWISE SPIN

Benefits

- Proprioception

- Balance

- Neck mobility

- Fall prevention

☆☆☆ RITE 2 : THE DOUBLE CRUNCH

Benefits

- Spinal mobility

- Helps to improve 'desk posture'

- Quad and hip flexor strength

- Stretches hamstrings

- builds core strength

- Builds stability and thoracic spine control.

☆☆☆ RITE 3 : THORACIC EXTENSION

Benefits

- Spinal mobility

- Opens chest, improves lung capacity

- Strengthens and mobilises glutes and hamstrings

- Builds mobility range of hip flexors and quadriceps

☆☆☆ RITE 4 : BRIDGE TO L-DIP

Benefits

- blood flow boost,

- shoulder mobility and strength,

- glute & hip strength

☆☆☆ RITE 5 : UP DOWN DOG

Benefits

- total body strength,

- thoracic and shoulder mobility

- ankle mobility,

- stretching planta fascia,

- calf stretching

- Overall foot health

And here in all glory all the videos and resources we covered:

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FOLLOW ALONG VIDEOS

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Paul Kevin Smith (6 min) General Warm-ups for Five Tibetan Rites

youtu.be/M3EBijj70_E(Not working as expected?)

Chase Mountains (7 min) The Fountain of Youth [5 Tibetan Rites - Follow Along]

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youtu.be/uEfEIsradMY(Not working as expected?)

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Northern Vertical (11:50 min) Day 1: 21-Day Five Tibetan Rites Challenge

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youtu.be/7OEk5UZZm0g(Not working as expected?)

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Northern Vertical (11:50 min) Day 7: 21-Day Five Tibetan Rites Challenge

youtu.be/N2Uaia-8qKA(Not working as expected?)

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Remembering Whole (10 min) The 5 Tibetan Rites / A Beginners Guide

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youtu.be/mM7WUv0cEs8(Not working as expected?)

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Posture IQ (20 min) Five Tibetan Rites Explained WITH Modifications

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youtu.be/3A9WObOAGLE(Not working as expected?)

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Seated Tibetan Rites. (thank you for the recommendation Annieapple )

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youtu.be/38-XUb1kWj4(Not working as expected?)

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Video of Rites without chatter but with instructions when to breathe in and when to breathe out. (Thank you for the recommendation ToothPickJafah )

youtu.be/LhAI4imJ96Y(Not working as expected?)

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WRITTEN RESOURCES USED

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Chase Mountain, 16 page movement guide basecamptraining.com.au/wp-...

Wikipedia Entry The Five Tibetan Rites en.m.wikipedia.org/wiki/Fiv...

Peter Kelder, The Eye of Revelation, 1946

Pdf is available from nicolaslevy.net/medias_docu...

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☆☆ LINKS ☆☆

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Teaser 1 and Chase Mountains Video - healthunlocked.com/strength...

Teaser 2 and FAQ - healthunlocked.com/strength...

DAY 1/7 Getting to know the 5 Poses - healthunlocked.com/strength...

DAY 2/7 Getting into a Rhythm healthunlocked.com/strength...

Day 3/7 Memorising the 5 rites healthunlocked.com/user/CBD...

Day 4/7 We know what we’re doing, right? healthunlocked.com/strength...

Day 5/7 Five is a good number!

healthunlocked.com/strength...

Day 6/7 The penultimate healthunlocked.com/strength...

Day 7/7 We got this! healthunlocked.com/strength...

[ToothPickJafah 30D Graduate]

Good morning my fellow Yogis 🧘‍♀️

Day 7 done! Challenge complete! Boom! 💥

I did 10 repetitions of each pose and I think I will continue with that number.

Thank you so much CBDB 🙏 a great practice that is now part of my morning routine! Most excellent 🤗

Namaste 💜🙏💜

[CBDB Administrator Graduate Gold in reply to ToothPickJafah]

Most excellent indeed! Awesome! I wasn’t sure how much strength and flexers would like this very simple but somehow not so simple workout.

But it’s been great, also for me!

I used to do daily yoga with Yoga with Adriene, but as I was stretching so much after daily workouts (post run and post row) I stopped as I ran out if available time, although I missed it.

But this is short and flexible enough to do it daily. And gives you the same good feeling mentally and physically as yoga does.

So yeah, also huge thumbs up from me.

Well done!!

[Annieapple]

🍏Love all these benefits….. but the best is that it’s quick & easy to fit into the early morning routine on both run & rest days…

[CBDB Administrator Graduate Gold in reply to Annieapple]

🙌🙌👍🏽 yesss!!! 👏👏👏

[Niteflite]

Pleased I got today’s quota done, very sweaty though. Think I’ll search out a suitable field to practice in if this heat continues! Thanks for all the links and putting the idea out there.

[CBDB Administrator Graduate Gold in reply to Niteflite]

👍🏽👏👏🙌

[Wine 30D Graduate]

Yes I did 7 repetitions... With adjustments and with breaks... 7 is too much so tomorrow doing 3 reps and see how I feel the following week... This was a lovely challenge and I will keep it up... I have the pics of the moves on my lock screen to remind me a to do it and b in what order... Really loved it... Thank you

[CBDB Administrator Graduate Gold in reply to Wine]

what a great idea! (Lock Screen)

[Oldfloss Administrator]

Done and enjoyed; on a wet morning before heading back home to Staffs Moorlands.

I am glad I tried the seated one... and felt a great deal of benefit from it...thanks for this..it has been useful exercise for body and mind... I think maybe we need to t take a look at what other exercises there are that incorporate mindfulness in with the physicality of them ?

Thank you for getting this going... I shall be incorporating these into my exercises routines x

[CBDB Administrator Graduate Gold in reply to Oldfloss]

😄👏👏👍🏽

[Oldfloss Administrator in reply to CBDB]

Get your thinking cap on x

I am off for a short jogette before it gets warmer x

[dijep 30D Graduate]

I had to stop due to being on a sloping site, only flat bit was gravel. On my current site it's flat and the grass is ok but it rained a bit then a lot over night so it's all too wet. I shall start from the beginning when I'm home at the weekend