5 pearls – exercises of Tibetan gymnastics, yoga of the five Tibetans for women. Video, reviews of doctors

For those seeking to improve their overall health and adopt a comprehensive approach to physical fitness, The Five Tibetans may be the ideal choice. These traditional workouts, sometimes referred to as Tibetan yoga, are praised for enhancing strength, flexibility, and general vigor. These exercises, which are designed for women of all ages, combine deep breathing with fluid movements to produce a potent workout that energises the body and mind.

The Five Tibetans, also known as the "Five Pearls," are a set of easy-to-learn but powerful exercises that aim to open and harmonize the body’s energy centers. Every exercise is designed to be done in a particular order to encourage balance and renewal. We’ll go into detail about each of these exercises in this post, explaining their advantages and how to incorporate them into your daily routine.

To help you follow along, we’ll also offer video demonstrations that walk you through each movement. In addition, reviews from medical experts who have evaluated the safety and efficacy of these exercises are available. This book will assist you in learning how the Five Tibetans can benefit your journey toward wellness, regardless of your level of experience with yoga or your level of fitness.

5 pearls of Tibetan gymnastics – the history of an ancient practice

The origins of the "5 pearls" exercises (ritual actions) are unclear, but the practice is thought to date back at least 2500 years. Yoga does not include gymnastics as one of its branches. This is a stand-alone path that cultivates the spirit as well as the body.

The monks thought that seven vortex flows within the human body slow down with age and cause a variety of illnesses to appear. Exercises aid in the acceleration of each vortex, improving overall health and reviving the body and soul.

Thanks to P. Kelder’s book of the same name, people in Europe became aware of the "Eye of Rebirth." The author of this book goes into great detail about five exercises and how he became familiar with Tibetan gymnastics. P. Kelder met a British army colonel who, while stationed in India, had heard about a community of monks who had found the source of perpetual youth.

The colonel traveled to Tibet after retiring in order to enhance his health and learn a special spiritual practice. The colonel had changed; he was younger, stronger, and more energetic when he returned to England.

The colonel started teaching everyone who wanted rejuvenating gymnastics, and this situation inspired the author to write a book so that as many people as possible could learn about the "Eye of Rebirth." Subsequently, Tibetan practice became widely known and deservedly occupied a position alongside other practices that are beneficial to an individual’s physical and spiritual well-being.

Tibetan gymnastics exercises: who are they suitable for

There are five Tibetan gymnastics exercises that are age- and gender-neutral and are popular among Tibetan men. Gymnastics only requires fifteen minutes a day, so people who don’t have time to visit a fitness center or dedicate more than thirty minutes to training can also benefit from the complex.

Gymnastics is generally advised in the following situations:

• general weakening of the body, weakened immunity;
• diseases of the gastrointestinal tract;
• disorders of the reproductive function of men and women, irregular menstrual cycle;
• disorders of the musculoskeletal system, even with arthrosis and arthritis;
• diseases caused by various types of chondrosis.

"Eye of Rebirth" also alleviates stress, psychological overstrain, and depressive disorders.

Contraindications

Like any sport, Tibetan gymnastics has certain contraindications that must be considered in order to avoid harming the body:

• elevated body temperature;
• heart disease, risk of heart attack;
• hypertension (high blood pressure);
• during pregnancy and breastfeeding;
• menstruation;
• presence of intervertebral hernia;
• acute arthritis.

It is crucial to keep in mind that getting checked out and receiving advice from a sports physician is advised prior to beginning any kind of training. By doing this, exercise-related complications can be avoided.

How does 5 Pearls gymnastics work

The foundation of Tibetan gymnastics stems from monastic teachings that the human body is home to seven primary chakras:

• crown, located in the upper part (head);
• third eye – frontal region;
• throat, located in the throat;
• heart – in the heart;
• solar plexus – in the same part of the body;
• sacred, located in the navel;
• root – at the base of the spine.

Every energy system in the human body is connected to these chakras. All chakras function in unison to ensure that energy is distributed uniformly throughout the body, promoting healing and rejuvenation.

The "5 Pearls" exercises are designed to nurture and uphold these chakras. Every exercise opens a specific chakra and synchronizes their flow. As a result, the necessary vortex flows are initiated, which help the body rid itself of various diseases and regain its vitality and vigor of spirit by distributing energy through the endocrine system.

However, you must learn to control your thoughts in order to activate the chakras. This means letting go of all worries and finding inner peace, as well as practicing the exercises methodically.

Basic rules for performing gymnastics

Five Tibetan gymnastics exercises (a must for Tibetans) must be performed in accordance with the guidelines below:

• it is recommended to train in a quiet, calm place where no one can disturb you;
• the best time for training is early morning or immediately after waking up;
• it is recommended to perform ritual actions on an empty stomach or 2 hours after eating;
• you need to train daily;
• it is allowed to rest from training for no more than 1 day and during menstruation;
• thoughts must be focused on the exercises, problems and other troubles must be left outside the body and mind;
• the maximum number of repetitions of each exercise is 21, however, this maximum must be achieved gradually, it is better to start with 3-5 repetitions;
• between exercises, you need to take a short break, consisting of three deep breaths in a state of complete rest;
• at the end of the workout, you need to lie down on a hard surface and rest for 5-20 minutes;
• it is not allowed to take a cold shower immediately after the workout, contact with water is possible only after 1-2 hours.

Throughout the exercise, you must breathe steadily, evenly, and moderately deeply. Breathing should be measured; holding your breath is not necessary. You can practice correct breathing by doing the following exercise: take a deep breath, hold it for a few seconds without letting go, then take another, shallower breath, release it, and then relax.

Please be aware that the entire process that has been developed is nullified if the time in between workouts is extended. It is advised to resume ritual action with a load of at least three to five repetitions.

5 Tibetan pearls: thought forms

The goal of Tibetan gymnastics is to enhance mental as well as physical health. As such, during the exercises, you must shift your focus from questions and problems in daily life to training.

The five pearls help to open the chakras and initiate vortex flows because each one is associated with a distinct thought form:

1. The energy of power. Our body receives from space the flows of energy that penetrate it, charging by force. In order to feel this energy and let it through, it is necessary to visualize it, represent it in the form of rays or luminous stripes.
2. The joy of life. A person is happy when he feels the harmony of the world and the universe. It is in this state that life is filled with meaning and joy. In order to feel and see the beautiful around, it is necessary to realize the joy of being, fill your thoughts with a positive and enjoy overwhelming happiness.
3. Beauty and will. The world around is beautiful, man is part of this world, so he is also beautiful. To feel your own beauty, you need to accept and love yourself, understand your value, youth, uniqueness and originality, feel cheerfulness and strength of spirit.
4. Love and peace. Waves of love and peace constantly accompany the body, to feel them, it is necessary to visualize the energy of love coming from everywhere, learn to perceive and accept it.
5. Harmony. Awareness of yourself and your body as a single whole, constituting the harmony of the universe, characterized by a variety of facets, each of which is beautiful and unique.

Gymnastics will assist in restoring mental equilibrium, finding harmony, and improving physical perfection by supporting each exercise with a suitable thought form.

5 exercises of Tibetan gymnastics: description, implementation

There are five exercises in Tibetan gymnastics:

• rotation of energies;
• return of strength;
• connection of body and consciousness;
• energy shower;
• balancing of energies.

You may improve your physical flexibility, general endurance, mental clarity, anxiety reduction, and energy flow by using the complex that Tibetan monks created.

If the exercises are performed correctly, the following health benefits will be evident:

• getting rid of extra pounds;
• general strengthening of the body;
• improvement of the psycho-emotional state;
• rejuvenation of the body;
• cleansing of toxins, heavy metals;
• improving memory and sleep.

It’s crucial to keep in mind that you should gradually increase the number of ritual action repetitions from three to twenty-one.

Learn the life-changing powers of the "Five Tibetans," a series of traditional exercises that improve women’s energy, flexibility, and general well-being. In order to help you incorporate these five rejuvenating moves into your routine, we’ll explore them in this article and provide you with helpful video guides and enlightening reviews from medical professionals. These exercises provide you an approachable route to improved health and vitality, regardless of your goals—whether you’re looking to increase your fitness level or just find a new way to relax.

Energy rotation

Starting vortex flows will be aided by the first exercise. You must feel the energy waves during the performance, both physically and spiritually, in order to charge and feed off of their power.

Implementation:

• the body is straight, shoulders are straightened, legs are placed at their width, the pose should be stable;
• stretch your arms forward, then spread them horizontally, palms facing down;
• slowly turning your legs, you need to start moving around your axis in the direction of the clock hands;
• you need to move like this until you feel a little dizzy (if the dizziness intensifies, it is recommended to stop at the achieved result, over time this feeling will pass);
• when doing turns, you need to think positively, putting aside all problems and difficulties, it is important to enjoy the workout.

Return of strength

There should be no breaks between the first and second exercises; however, beginners may take a brief break if they experience extreme dizziness. You will require a small, warm, soft mat for this exercise.

Implementation:

• lying on your back, stretch your arms forward and press your palms to the floor (do not spread your fingers);
• raise your head, touch your chest with your chin;
• raise your legs up without bending them, do not raise your pelvis (you can pull your legs towards you, the main thing is that your pelvis does not come off the floor);
• take the starting position, relax your muscles and repeat all the actions;
• when doing lifts, you need to mentally feel the energy enveloping and penetrating the body.

The most important thing is to breathe correctly. To do this, start by performing ritualistic movements on your exhale to release as much air as you can. Then, smoothly begin to inhale deeply and fully while maintaining your starting position by exhaling.

Note that you can bend your legs at the knees if you find it difficult to lift them straight; if you do this on a regular basis, the muscles will stretch and the exercise will become easier.

If this exercise is performed correctly, the launched vortices will be further dispersed and stabilized.

Connection of body and consciousness

Five Tibetan gymnastics exercises are executed sequentially, slowly, and with a distinct breathing rhythm. The complex reflects the measured life of Tibetan monks. As a result, they go to the third exercise after the second, which targets the body’s central axis: ascending flows rise along the spine, while descending flows travel to the sacrum.

Implementation:

• starting position – on your knees, body straight, shoulders straight, arms relaxed;
• on the exhale, rest your palms on the back of your thighs, tilt your head, trying to reach your chin to your chest, while your back should remain straight;
• slowly bend backwards, throwing back your head, rounding your chest and arching your lower back (your hands remain on your hips), while doing these movements you need to inhale as deeply and fully as possible;
• return to the position with your head pressed to your chest, exhale;
• when performing movements, you need to feel your personal will, master it, feel your individuality.

Energy shower

The fourth exercise is thought to be fairly challenging, so your first attempt may not be successful. You won’t have to be afraid of this because regular training will teach you how to execute every move correctly. For this exercise, a mat is required.

Implementation:

• initial position – lying on your back, legs stretched forward and spread shoulder-width apart, hands pressed to the floor, head down, pressing the chin to the sternum;
• throw your head back;
• raise your body and hips horizontally to the floor;
• upper and lower limbs – are supports, while the palms look forward;
• fix the pose, first tense, then relax the muscles, return to the starting position.

Breathe in as follows: exhale to begin the exercise; inhale smoothly as you perform all movements; hold your breath while you fix the pose; and exhale to finish the exercise. By performing this ritual action, you can launch vortices in the right direction and create energy swings because the moment of relaxation slows down the speed at which they rotate.

Balancing energies

The final exercise develops endurance and trains the spirit in addition to the body. As such, it calls for complete detachment from negative emotions and thoughts and maximum concentration on energy flows.

Implementation:

• starting position – support on the palms and toes, spread apart at a distance slightly greater than the width of the shoulders, knees and pelvis remain suspended, the body is bent back, the head is thrown back, the fingers are closed, pointing forward;
• change the initial position, lifting the pelvis up and lowering the head down, while the body resembles an acute angle with the apex at the top;
• the upper and lower limbs should remain straight;
• return to the original position.

As you "fold" your body in half to begin the ritual, exhale and take a deep breath. While holding your breath is advised, you run the risk of making the exercise more difficult if you remain in either pose for an extended period of time.

What results can be achieved

Five Tibetan gymnastics exercises, also known as "Tibetans – pearls," improve both physical and spiritual strength, which shows up as an overall improvement in the state of the body. Overall stamina rises, the body gets lighter and more pliable, and mental and physical harmony emerges.

The series of exercises aids in weight loss, cellulite removal, tightening of shapes, and muscle strength. But after a month of daily training, the first effects are only visible; a more pronounced effect won’t show up for six to a year.

Tibetan gymnastics improves human health by fusing physical activity with meditation. The key is to correctly carry out the five Tibetan ritual actions while adhering to all requirements. If you do this, the positive outcome will manifest quickly.

Exercise	Description
1. Spinning	Start by spinning in place to stimulate energy flow and balance.
2. Leg Raises	Lie on your back and lift your legs to strengthen the core and improve flexibility.
3. Camel Pose	Stretch your body by kneeling and reaching back to touch your heels, which enhances flexibility and posture.
4. Table Pose	From a seated position, lift your hips and chest while supporting your weight on your hands and feet to build strength.
5. Downward Dog	From a hands-and-feet position, lift your hips up and back to stretch your body and improve circulation.

Many women find benefits from the unique combination of exercise and meditation offered by The Five Tibetans, also known as Tibetan Gymnastics. You can experience increased flexibility, energy, and general well-being by adding these straightforward yet effective movements into your routine. A holistic approach to fitness, each exercise, or "pearl," focuses on a different facet of mental and physical well-being.

Several women have left glowing testimonials regarding their interactions with the Five Tibetans. They frequently draw attention to the observable improvement in energy and decrease in stress. These exercises help to create a balanced and centered mind in addition to physical changes. Many report feeling more youthful and energized after consistent practice.

Physicians recognize the advantages of the Five Tibetans as well, pointing out that they can be an excellent addition to other physical activities. Because they are typically low-impact, people of different fitness levels can participate in them. Naturally, before beginning any exercise program, especially if you have any health issues already, it’s a good idea to speak with a healthcare provider.

There are lots of resources available for those who want to go deeper, including instructional videos that walk you through each exercise. To make sure you’re doing the movements correctly and making the most of your practice, these visuals can be very beneficial.

To sum up, the Five Tibetans provide a tried-and-true approach to improving mental clarity and physical health. By including these exercises in your routine, you’re enhancing your general health and wellbeing in addition to your physical appearance. Try them out and see if they are effective for you!

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