Fifth day of our 7-day, 5 Tibetan Rites Challenge!
Good morning, Tibetan rites yogis Another day, another increase in a repetition!
We are up to 5! A good number of repetitions! When I learned the rites last year, I started doing 5 reps regularly. It was just easier to remember: 5x5 Rites. Although we’ll be going on to 7 in this challenge.
But 5 repetitions today!
And before we head to the mat, here is a summary of various benefits of doing the rites
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BENEFITS
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☆☆☆ RITE 1 : THE CLOCKWISE SPIN
- Proprioception
- Balance
- Neck mobility
- Fall prevention
☆☆☆ RITE 2 : THE DOUBLE CRUNCH / “J”
- 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 / “camel”
- Stretches quads
- 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-DIT
- blood flow boost,
- shoulder mobility and strength,
- glute & hip strength
☆☆☆ RITE 5 : UP DOWN DOG
- total body strength,
- thoracic and shoulder mobility
- ankle mobility,
- stretching planta fascia,
- calf stretching
- Overall foot health
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So here we go! First a warmup:
★★★ WARM-UP ★★★
Just in case you need a warm up, here’s a new warmup, 5 min long by the Yoga Institute::
The Yoga Institute (6 min) Warm Up Stretches | The Yoga Institute tinyurl.com/2hchnuds
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★★★ DAY 4/7 We know what we’re doing, right?
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👀👀👀 CHAIR BASED VERSION: Yoga beyond yoga (13 min) Bruce Forsythe's 5 Tibetan Yoga; adapted for practice with a chair
Audio quality is not quite so good, but it’s outside. And Ken, the Yogi, has some alternative amendments that all need a chair, even if it’s not for sitting. And even though he doesn’t have a dog, he has a chicken , which gets my thumbs up!
But just also to warn you, he does 21 reps. So you might just want to do 5 and practice deep breathing for the rest whilst being entertained by his chickens!
youtu.be/Mwmhu3vQeSo?si=mq1...
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👀👀👀 ABLE-BODIED VERSION:
Yoga with Vic (around the world) (18 min, 3 reps) The 5 Tibetan Rites the secret fountain of Eternal Youth)
Vic only does three reps, but she does them really calmly and slowly, allowing you to reduce your speed of practice. She also has a few tips for amendments, but the best bit his her beautiful outside backdrop in front of lakes, mountains and yurts.
youtu.be/FqE3a0HLfdI?si=D30...
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★★★★★★★★
☆☆ LINKS ☆☆
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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...