Also known as the Five Tibetan Rites, or more simply as the “Tibetans”, this series of exercises is reputed to nourish and regenerate your body and mind, thus strengthening your samana energy. The best time to practise them is in the early morning, and as you practise, keep directing your thoughts to the seat of your nourishing samana breath in your solar plexus region, where your body’s digestive fire has its spark. The whole sequence is quite demanding, but even if you do find some of the exercises challenging at first, be sure to do at least one of each, gradually building up to the optimum number – 21.
This sequence consists of five exercises, each of which are repeated several times, plus an “interim breath” to settle you between each one. Start by practising 3–4 repetitions of each exercise, gradually building up to 21 (it is best not to exceed this amount). Eventually you should be able to complete them all in 5–6 minutes. Before you begin the sequence, stand for a moment with your eyes closed. Take a few deep breaths and imagine guiding the breath into your solar plexus, the site of your samana. When you feel ready, open your eyes and begin the sequence, but return to this static standing position if you feel dizzy or exhausted at any time.
CAUTION: AVOID IF YOU ARE PREGNANT, HAVE HIGH BLOOD PRESSURE OR ARE PRONE TO DIZZINESS. CONSULT A DOCTOR IF YOU HAVE CONCERNS OVER WHETHER THESE EXERCISES ARE SUITABLE FOR YOU.
1 Stand with your feet slightly apart. Stretch your arms straight out from your shoulders, keeping them parallel to the ground with your palms open and facing downward. Make sure that your fingers are straight and touching each other.
2 Look right and spin slowly clockwise, keeping your arms outstretched. At first, turn only 3–4 times, but as you gain in confidence, build up to 21 spins. With practise you will move beyond dizziness and experience your body as a whirlpool of energy with its centre at your solar plexus.
3 After spinning, stand with your feet hip-width apart with your hands on your hips, and then take an “interim breath” – breathe in fully through your nose, then round your lips and blow out the air through your mouth. Repeat 2–3 times, then practise the second rite.
1 Lie on your back with legs together, extending away from you. Rest your arms by your body, palms down. Flex your ankles, stretch your toes to your head and press the small of your back into the ground.
2 Inhaling, raise both legs together until the soles of your feet face the sky and the line of your legs is just over a right angle. Simultaneously, raise your head, bringing your chin toward your chest – try to make the leg and head lifts one smooth motion. Keep your lower back and buttocks on the floor.
3 Exhaling through your nose, lower your legs and head, using solar-plexus energy to keep your back flat. Without pausing, try to repeat the leg and head raises 3–4 times, building up to 21 repetitions. Stand up and take 2–3 interim breaths before practising the third rite.
1 Kneel with knees and feet slightly apart but parallel. Tuck your toes under, resting the balls of your feet on the ground. Place your hands on the backs of your thighs, just below your buttocks. Drop your chin to your chest.
2 Inhaling through your nose, arch back from your waist, dropping your head back. Lift your breastbone to the sky. Let your hands support your weight as your solar plexus stretches.
3 Exhaling, straighten up into your starting position with your chin on your chest. Without pausing, alternate between the back arch and head-forward position 3–4 times, building up to 21 repetitions. Stand up and take 2–3 interim breaths before practising the fourth rite.
1 Sit with your legs stretched out. Place your palms beside your hips, fingers facing forward. Tuck your chin into your chest.
2 Inhaling through your nose, raise your hips, bend your knees and place the soles of your feet on the ground. Drop your head back if you can to make a “table-top”, with your body parallel to the ground from head to knees. Think of your calves and arms as the table legs. Try not to let your feet slide.
3 Exhaling, drop your legs and buttocks, coming back to the starting position with your chin forward. Try not to bend your arms to achieve this, use your shoulders as a pivot point. Repeat, moving steadily between the table-top and sitting positions 3–4 times, building up to 21. Then stand up and take 2–3 interim breaths before practising the final rite.
1 Lie on your front, with your legs hip-width apart. Place your palms beneath your shoulders with your fingers facing forward, and tuck your toes under, resting the balls of your feet on the ground. Straighten your arms until only your toes and hands are on the ground. Lift your head up and back. This is Upward Dog pose.
2 Exhaling through your nose, lift your hips toward the sky, drop your head and push back, keeping your arms straight. Press back with your chest. Push your hands and feet into the ground to distribute your weight evenly. This is Downward Dog pose (see page 60).
3 Inhaling, drop your hips to return to Upward Dog. Without pausing, switch between the poses 3–4 times, building up to 21. Then roll onto your back and relax, feeling your breath within your solar plexus.
