No more excuses. I’m putting here, together, on one page, at one place, all the exercises you (and I) need for daily workout. It may look easy to you, but trust me, just after few days you will feel difference in your health, and I don’t mean you will have sore muscles, I literally mean “better health”.
Tibetan Rejuvenation Exercise Movement – 5 exercises I recommend for each and every person, young or old (you define “young” and “old”). I like to think of them as part of Tao teaching and Tai Chi practicing. Thus, no rush, no fuss, no must do, no certain speed or anything that is obligatory or pushing you to something. Everyone should listen to their own body and do as much and as fast or slow as they need too.
At my very beginning, now that I think of it, I had this DVD that they were selling as Tai Chi, but in fact it was “meridian tapping” and “18 positions” . Didn’t know about Tibetans then, yet. My body was so weak that even doing just “tapping” part would make me tired so I would do, not 6 times but maybe 3 of each. Now I can do all-> tapping, positions, Tibetans, stretching, and plus some Tai Chi or Belly-dancing (I consider Belly-dancing as it is Tai Chi for woman, but I’ll talk about that some other time). Wow- I did progressed. And so will you- in your own pace and time. Never push yourself, but do it and do it with focus and correct- be soft and tender to yourself and your body will give you back more then you have every dreamed off.
I don’t like YouTube clips about these exercises, so Im giving you something like print version that I’ve found at http://www.mkprojects.com/pf_TibetanRites.htm with great explanation. The demonstrating pictures I’ve made – they are not perfect art, but accurate demonstration. As they say, they took it from the Ancient Secret of the Fountain of Youth, Book 2: A companion to the book by Peter Kelder
, so you may like to get a book also. I hope to make videos one day for you – so much to do, so little time.
Let’s do it!
BUT, not so fast! First lets warm up:
1. In my early days of learning Tai Chi, our, Serbian publishers tried to convince me that some DVD I got was Tai Chi. I thought something is wrong there cause Chinese I’ve saw on TV doing exercises at streets and parks didn’t do that, what was on DVD- lol. Thank God I’m persistent and curious and realize – after watching million clips on YouTube (may main source for learning just about anything, as well as Wiki – did I mention I love YouTube and Wiki?!-lol) that the exercises they are showing are in fact “meridian tapping” and “18 Chi Quong Shibashi” (18 shibashi exercises).
Warming up before you start its essential, cause no matter how easy they look, they are engaging every muscle on your body. And bone- I would add-lol. Sometimes worm up is enough – if you don’t have much time or get worn out or too tired.
I’m doing Meridian tapping at the begging, like in first video I’m giving you below. It helps energy in a body flow and balance. Just doing this “tapping” every morning would make miracles for your health.
2.Then I do another way of warming-up with the exercises that follow in next video. Those are “18 Chi Quong Shibashi exercises” (Tai Chi Qigong 18)”. They are a complete exercise routine itself but it can also be used as a warm up for the tai chi forms or other types of physical exercises. You practice the basic elements of weight shifting, co-ordination of hand and leg movements together with controlled breathing. Movements are centered around a face forward position. Diagonal side steps always return to this starting position,thus they are fixed and if you can stretch your arms out to the sides and turn a full circle you have enough space to practice.
Concentrate on doing it right not on repetition – don’t try to catch up with them, do in your own rhythm just do it properly. Try to do each 6 times if you can. I like to do it with some Chinese music and it feels like music is moving you, moving the energy- which indeed this is- playing with your energy to balance it, thus you may play some slow or Chinese music in a background – there is plenty on YouTube just type in search “Tai Chi music”.
3. Now you can do Tibetans and I need to emphasize about how many times to repeat. I’ve made big mistake by starting with 8 repeats of each – god I was sore next day – nice sore, but its not recommendable. Thus, start with 3 times of each exercise and gradually increase by 1 every week till you come up to 21. After that, you stay at 21, no need for more- remember, when you do exercises you do it for good health in a first place and as far as looks is in concern, we are going for “definition” not “mass”.
The Five Tibetan Rites
|Stand erect with arms outstretched horizontal to the floor, palms facing down. Your arms should be in line with your shoulders. Spin around clockwise until you become slightly dizzy. Gradually increase number of spins from 1 spin to 21 spins.Breathing: Inhale and exhale deeply as you do the spins.|
Lie flat on the floor, face up. Fully extend your arms Along your sides and place the palms of your hands against the floor, keeping fingers close together. Then raise your head off the floor tucking your chin into your chest. As you do this, lift your legs, knees straight, into a vertical position. If possible, extend the legs over the body towards your head. Do not let the knees bend. Then slowly lower the legs and head to the floor, always Keeping the knees straight. Allow the muscles to relax, and repeat.Breathing: Breathe in deeply as you lift your head and legs and exhale as you lower your head and legs.
Kneel on the floor with the body erect. The hands should be placed on the backs of your thigh muscles. Incline the head and neck forward, tucking your chin in against your chest. Then throw the head and neck backward, arching the spine. Your toes should be curled under through this exercise. As you arch, you will brace your arms and hands against the thighs for support. After the arching return your body to an erect position and begin the rite all over again.Breathing: Inhale as you arch the spine and exhale as you return to an erect position.
Sit down on the floor with your legs straight out in front of you and your feet about 12″ apart. With the trunk of the body erect, place the palms of your hands on the floor alongside your buttocks. Then tuck the chin forward against the chest. Now drop the head backward as far as it will go. At the same time raise your body so that the knees bend while the arms remain straight. Then tense every muscle in your body. Finally let the muscles relax as you return to your original sitting position. Rest before repeating this Rite. Breathing: Breathe in as you raise up, hold your breath as you tense the muscles, and breathe out fully as you come down.
width=”auto”>Lie down with your face down to the floor. You will be supported by the hands palms down against the floor and the toes in the flexed position. Throughout this rite, the hands and feet should be kept straight. Start with your arms perpendicular to the Floor, and the spine arched, so that the body Is in a sagging position. Now throw the head back as far as possible. The, bending at the hips, bring the body up into an inverted “V”. At the same time, bring the chin forward, Tucking it against the chest.Breathing: Breathe in deeply as you raise the body, and exhale fully as you lower the body.
4. Don’t forget to do stretching – last video. It will prevent muscle pain day after and it will help your body relax and stretch nicely. You may notice how stiff you are- no worries, we all are!