I’ve kept up with the habit for a year and have made some interesting observations along the way.
Here’s the scoop.
What are the 5 Tibetan Rites?
They are thought to increase mobility and flexibility andhelp the body stay nimbleas we age.
How do you do each one?
Place your head down slightly as you spin so you don’t get dizzy.
Repeat for 21 rotations, or as many as you’re free to if you’re a beginner.
Second Rite
Lying on your back, place your hands alongside your hips.
On the inhale, raise the legs and head straight up until you form a J-shape with your body.
With the exhale, come back to the floor.
Repeat 21 times, or as many as it’s possible for you to if you’re a beginner.
Exhaling, slowly release to the ground.
Repeat 21 times, or as many as you might if you’re a beginner.
Fifth Rite
Start in upward-facing dog and transition into downward-facing dog with each inhale.
Return to upward-facing dog.
I practice this one, too, and I usually adda shoulder standanda plow poseto the flow as well.
What are the health benefits of this quick yoga practice?
Spinal flexibility relates to our arterial flexibility.
Spinal flexibility predicted arterial youthfulness independent of overall fitness and muscular strength.
Stretching exercises improve arterial flexibility.
The group doing stretching exercises showed improved arterial flexibility measured by sophisticated ultrasound techniques.
Yoga improves arterial flexibility.
Researchers measuredarterial flexibility in 42 people starting a 90-minute Bikram yoga practice three times a week for eight weeks.
In 24 of the younger participants, arterial flexibility was improved at the end of the study.
Cholesterol and insulin levels also fell after the yoga training.
After one year of practicing the 5 Tibetans, it did indeed improve my arterial health.
Aortic stiffness has been shown to improve with both walking and stress reduction.
I wake up without back pain or stiffness and work all day long without back complaints.
Dr. Joel Kahnis the founder of theKahn Center for Cardiac Longevity.
He is owner ofGreenSpace Cafein Ferndale, Michigan.
