Five Tibetan Rites: Day 4/7 We know what we’re doing, right?

[CBDB]

Fourth day of our 7-day, 5 Tibetan Rites Challenge! By now we know what we’re doing, right? Yes, I thought so! If not, the infographic picture will help.

I have started to do already 5 reps of each of the rites, yesterday. With a few amendments, I felt I could press on with increasing my repetitions.

Just for info, my amendments are:

Rite 1 I have started to do in two versions. The swinging arms one with body staying put (Knocking on heavens door) allows my upper back to relax after a good row. But when doing the rites first in the morning, the spinning one gives me a great balancing practice, I feel.

Rite 2: it sort of depends how I feel if i slightly amend. Today for instance I did do 5 normal ones, but then also tried out and felt my way through bent legs and single leg lifts. Last year I wasn’t able to do the straight legs at all!!!

Rite 3 I’m fine as is.

Rite 4 I have hands faced slightly outwards.

Rite 5 I do with hands on edge of our guest bed, so hands are a bit higher than feet.

I can tell I can do them much easier than last year at the same time. I also want to try and see if I can continue on this journey to up to 21 reps. It will be interesting if I manage that!

So here some new videos to follow along to. Officially it’s

4 repetitions today! But if you feel strong, why not add one or two?

★★★ WARM-UP ★★★

Just in case you need a warm up, here’s a new warmup, 3-4 min long. Not specifically for yoga, but good to have in your pocket for future warmups.

Ohio State Werner Medical Centre (3:45 min) 15 movements to warm up before workout | Ohio State Sports Medicine tinyurl.com/xf7kvmuh

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★★★ DAY 4/7 We know what we’re doing, right?

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👀👀👀 CHAIR BASED VERSION:

Tene' Dismuke (9:30 min, 3 reps) 5 Tibetan Rites (Modified)

A gentle, low key video of someone who chats you through 3 reps of each rite. Add a fourth one and your done with today! She does have some alterations that require standing up, but still use the help of a chair.

youtu.be/OcxBMf04bgM?si=zas...(Not working as expected?)

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👀👀👀 ABLED-BODIED VERSION: Northern Vertical (4 min, 4 reps) Day 4: 21-Day 5 Tibetan Rites Challenge

Northern Vertical’s 21-day challenge was what hit me the idea of doing a daily challenge last year. There are 21 follow-along videos, of which this is the fourth one. But if you want to get up to 21 reps and need a bit of company, keep this one saved and you’ll always have some company as you work your way up to 21 reps!

youtu.be/5uWgPU9p1eo?si=ZxG...(Not working as expected?)

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★★★★★★★★

☆☆ LINKS ☆☆

★★★★★★★★

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

Teaser 2 and FAQ (and all the videos) - healthunlocked.com/strength...

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

Five Tibetan Rites: Day 2/7 Getting into the rhythm - healthunlocked.com/strength...

Five Tibetan Rites: Day 3/7 Memorising the 5 rites healthunlocked.com/strength...

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

[Over60sRunner]

I'm still doing Gwen’s Twisted Limbs Yoga seated practice, but I can keep up with her speed now and I'm finding it easier. Maybe at some point in the future I will get strong enough to do the adapted and eventually the full blown rights, but for now the chair suits me well 👍🪑

[CBDB Administrator Graduate Gold in reply to Over60sRunner]

Yes, I think also for it’s great to have the choice of different variations. Well done!

[Wine 30D Graduate]

I am loving this. I did 4 first thing. I usually walk first but this year I am just doing it and it's great to have that I have done it feeling and that you are set fir the day. Thank you again ❤️❤️❤️❤️❤️❤️

[CBDB Administrator Graduate Gold in reply to Wine]

Brilliant. Yes, their power lies in their simplicity, I find. Fabulously well done!

[skysue16 in reply to Wine]

Well done 👍😊

[Wine 30D Graduate in reply to skysue16]

Thank you ❤️

[skysue16]

Hi all, I also did the rites early this morning before work. I remembered the sequence and found doing four repetitions was fine. Still don’t like the spinning so did two slow spins and then the twisting action. Rite 2 is still quite an effort! Thank you CBDB 👍

[Wine 30D Graduate in reply to skysue16]

Brilliant I am not doing the ful movement just doing as far as I can, hoping I become more bendy ☺️I love you are doing it first thing do, it's so straight forward, it's my favourite challenge so far

[skysue16 in reply to Wine]

I agree, great challenge 👍 I have attempted some of the other challenges but usually give up 😬 I had a go at the James Dunn challenge a while back but overdid it, pulled a muscle and couldn’t walk properly for a while 🙄

[CBDB Administrator Graduate Gold in reply to skysue16]

oh no! Pulled muscle! 🫨

[Wine 30D Graduate in reply to skysue16]

omg that's why i try not to overdo it. i am glad you are ok now

[CBDB Administrator Graduate Gold in reply to Wine]

That’s so great to hear. It is a great little practice.