kung fu power · 06/02/2023

Practice Methods of the 6 Forms of Yoga in Tibet

Persistence is strength, and perseverance every day is a shortcut to recovery.

Tibetan yoga is the rejuvenation of youthful dream gymnastics with simple movements that anyone can do. However, if you want to see results, even if it is only for a short time, it is the most important thing to continue every day.

Maybe it sounds harsh, “I often read weight loss magazines, I have a lot of knowledge, but I can’t actually lose weight”! Have you ever had this experience? If you are satisfied just by absorbing knowledge, it is meaningless.

In Tibetan tantra books it is written that “continuing a practice for a lifetime is a shortcut to enlightenment.” The same goes for Tibetan gymnastics. Sustaining simple things for a long time is the fastest way to rejuvenate.

Once you start, be sure to keep it going.

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Tibetan yoga can be done at any time of the day, but preferably in the morning.

If you do it at night, it’s easy to get distracted and think about things that aren’t, like [something like this or that happened today” and so on. The same is true for ordinary yoga, tai chi, and meditation, where you first get up in the morning with the least distractions and can concentrate on it.

However, those who feel that waking up early will be mentally taxing, or who cannot cooperate in terms of time and can only do it at night, of course, can not do it in the morning. As long as it continues every day during the period when you can relax, you will definitely see the effect.

Start by doing 3 times a day, and aim for a maximum of 21 times each.

There are a total of 6 movements in Tibetan gymnastics from the 1st to the 6th ceremony. Please start by doing rituals 1 to 6 three times a day. Then add 2 times a week, and finally aim to do 21 times a day. Instead of doing 21 times for ritual 1 and only 5 times for rituals 2 to 6, perform rituals 1 to 6 the same number of times.

If after a week, you still find it difficult to increase the number of times, don’t force it, just continue it within a tolerable range. Some people will feel that if you don’t do it 21 times, it won’t work, but in fact there is no such thing. Even if you only do it 3 times a day, it is effective. The most important thing is to talk to your body while continuing to do so in a state where you feel comfortable.

If you usually do sports or yoga, it doesn’t matter if you start doing it 10 times a day. At this time, it can be increased once a day, aiming for 21 times. However, because you are confident in your physical strength, you should not suddenly do it 21 times a day at the beginning of the implementation. Since doing Tibetan gymnastics will produce the purification phenomenon of expelling old waste materials in the body, if you suddenly do it 21 times, the strong purification effect may make people unable to get up in the morning and the whole body will be tired and weak.

Deep breathing improves effectiveness and eliminates stress.

In Tibetan gymnastics, breathing in conjunction with movements is also an important point. Breathing is basically abdominal breathing in which you inhale through your nose and then exhale from your nose or mouth. Please take about 5 seconds each to inhale and exhale. Slow and deep breathing can make the metabolism of energy good, improve immunity, and promote the circulation of qi and blood.

In addition, as you inhale, imagine that your whole body is filled with happiness and satisfaction; As you exhale, imagine that all the tension in your body is discharged: the mood becomes lighter—do it like this while imagining. This strengthens relaxation and reduces anxiety and stress.

[Consciousness Grounding, from the First Ritual]

With the above in mind, let’s start with the first ceremony!

During the first ritual, be aware of Grounding.

Ritual 1 is sufficient to increase the rotation speed of all chakras and absorb the energy of heaven and earth. Keeping in mind that “you live on the earth, the mother of all things,” and grounding is the key to improving effectiveness.

First Ritual: Absorb the energy of heaven and earth into the body

【Effect】The first ritual is gymnastics that stimulates the flow of energy in the body.

Although it is just a simple movement of spreading your hands and spinning in place, it can increase the number of rotations of the lowest 1st chakra and the highest 7th chakra, absorbing the energy of heaven and earth into the body. The energy absorbed from heaven and earth promotes the activation of body cells, and has a rejuvenating effect on the brain, internal organs, skin, hair and other parts of the body.

In order to absorb the energy of heaven and earth, be sure to turn to the right. If you turn to the left, it will release energy out of the body, so be careful.

【Steps】

1. Stand up straight with your hands shoulder level with your palms facing down. (Note: Do not fall off your hands and do not bend your elbows.) )

2. So that you can repeat the natural breathing so that you can quickly turn to the right. (Note: Be sure to turn right and rotate in place as much as possible.) )

3. After feeling dizzy, lie down on your back, spread your feet shoulder-width apart, and open your hands slightly with your palms facing up. Relax your whole body and rest until you stabilize.

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Increase the number of rotations of the first and seventh chakras; absorb celestial energy into the body; Increases energy in the body and promotes cell activation. 【Target】

Second ritual: Strengthen the dantian to smooth the flow of lymph fluid

【Effect】

The purpose of the second ritual is to lift the energy up to the first nodule (slightly above the navel). Since it activates the 1st chakra located near the tail vertebrae and the second chakra located in the dantian (3cm below the navel), it helps the functioning of the prostate, uterus, kidneys, adrenal glands, etc. around it, and eliminates menstrual disorders, menopausal disorders, and urination problems.

In addition, it also has the effect of allowing the smooth flow of lymph fluid in the body. Lymph fluid plays the role of transporting water and old waste in the body, and in case of poor circulation, excess water and waste matter will accumulate in the body, causing edema and various uncomfortable symptoms.

In the second ritual, the feet must be raised high so that the lymph fluid in the lower body can flow smoothly, which can prevent floating legs and edema.

In addition, it also strengthens the abdominal and back muscles, tightens the abdomen and prevents low back pain. Because it also uses muscles near the neck, it is also effective for eliminating shoulder and neck pain.

【Steps】

1. Lie on your back with your feet together, palms against the floor, and place them at your sides.

2. Inhale slowly from your nose while lifting your head as if you want to press your chin to your chest.

3. Inhale continuously while lifting your feet vertically off the floor. (Note: Do not bend your knees and keep your hips off the ground.) )

4. Exhale from your mouth while lowering your feet and slowly lowering your head as well.

 

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【Target】

Stimulates the first and second chakras; Lift energy from the coccygeal vertebrae slightly above the navel (first tubercle); Activate the kidneys, adrenal glands, prostate, uterus and other genitals.

Third Ritual: Activates the thyroid gland and stomach and adjusts the hormonal balance

【Effect】

The third ritual is to raise the energy up to the first nodule in the second ritual and to the second nodule “near the collarbone”.

This action can stimulate the chakras of the chest and throat, activate the thyroid, adrenal glands, kidneys, stomach, esophagus and other digestive organs, and have a rejuvenating effect in many places.

The backward movement opens the thoracic cage, causing the diaphragm to contract, deepening breathing, and allowing oxygen to reach every corner of the cell. Such deep breathing has the effect of adjusting hormonal balance and can also restore the functioning of genitals such as the prostate or uterus.

Because this movement relaxes the muscles of the waist and neck, it helps to eliminate low back pain and neck pain, and leaning the upper body back can also eliminate the double chin.

【Steps】

1. Straighten your upper body, stand your knees, and place your hands lightly next to your thighs. (Note: Tiptoe up.) )

2. Exhale from your mouth while lowering your head and finish exhaling.

3. Inhale through your nose while slowly leaning your upper body back. (Note: Brother do not open, lean the upper body back from the waist.) Do not move the hips)

4. Hold your breath, return to the 1 position, lower your head and exhale.

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【Target】

the chakras that stimulate the chest and throat (the fourth and fifth chakras);

Lift energy up near the clavicle (second tubercle);

Eliminates low back pain and neck pain.

Fourth Ritual: Lift the energy up to the top of the head and cycle it throughout the body

【Effect】

Raise your waist and head back, and slowly raise the energy of the first and second nodules until the third ritual,

It is then lifted up through the third tubercle to the top of the head.

Since energy is lifted from the coccygeal vertebrae through the dorsal bone to the top of the head, all organs in this channel can be activated. former

The prostate, uterus and other genitals and gonads, digestive system, circulatory system, thyroid gland, and lymph throughout the body can be smooth

Uncomfortable symptoms such as smooth circulation and nasal congestion will also disappear.

The movements of the fourth ritual tighten muscles throughout the body, such as the abs, back muscles, muscles around the shoulders, and buttocks. The most important of these are the muscles of the buttocks. Exercising this area prevents energy from leaking out of the anus and circulates throughout the body.

【Steps】

1. Sit with your feet straight and your palms on the floor with your fingers facing your toes. (Note: Fingers should be oriented towards toes)

2. Exhale through your mouth while lowering your head as if you were pressing your chin to your chest.

3. Move your hips forward and stand on your knees. (Note: Do not turn your feet towards your hips)

4. Inhale through your nose while lifting your waist so that your body is parallel to the floor. (Note: Tilt your head back and raise your chin so that the line of your head is also straight with your body.) Do not fall out of the buttocks. )

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【Target】

In rituals 1 to 3, the energy that rises near the collarbone is lifted to the top of the head.

Tightens abs, back, shoulder and gluteal muscles.

Fifth Ritual: Fill the whole body with life energy and activate internal organs

【Effect】

The energy that lifts up to the top of the head fills the head and body cavities located in the head.

In addition to the head cavity, our human body has hollows in several places such as the nose, chest, and bone disc

“Body cavity”, there are no internal organs and muscles in it, but the energy entering the head cavity can also fill other body cavities, such as

In this way, all parts of the body can be filled with life energy.

TCM believes that only qi. Blood. The good balance of the three aspects of water is proof of health. Filled with gas

The place will be filled with blood. Since the internal organs with a full flow of blood will function more smoothly, therefore

Immunity and natural healing power will be boosted, leaving the whole body rejuvenated.

【Steps】

1. Lift your upper body from the lying position, using palms and toes as fulcrums, and lift your body off the floor. (Note: Tiptoes should be firmly erect.) Do not touch the thighs)

2. Exhale from your mouth while being aware of your back bone and lean your upper body back.

3. Inhale through your nose while lifting your waist. With the waist as the apex, the body takes on an inverted V shape.

(Note: Do not pull your hand closer even if you feel that it is far away, so that it is easier to make an inverted V shape.) Heel on the ground and stretch the muscles called the back side. )

4. Exhale from the mouth while returning to the 2 position.

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【Target】

Energize the energy that lifts to the top of the head throughout the body;

Rejuvenates all internal organs;

Exercise the back muscles, thigh muscles, Achilles tendons and other muscles that are not usually used.

Sixth Ritual: Not only the body, but also the soul’s energy is activated

【Effect】

In the 6th ritual, by strengthening and activating the 7 chakras, not only the body but also the spiritual energy can be strengthened. As the spiritual energy intensifies day by day, the person becomes positive: happy and full of happiness. In other words, by continuing to perform the 6th ritual, you can be physically and mentally fulfilled and embark on the path you want in life.

【Notes】

There are two types of rituals, Rechaka+Bandha and Rechaka+Puraka. It doesn’t matter which one you start with, but both of them are more difficult than the first to fifth moves.

So, first of all, please start by becoming proficient in [Rechaka] and [Puraka] separately. Even if you only do these two actions, it has the effect of promoting the activation of soul energy.

This is an exercise for [Rechaka] and [Puraka].

【Steps】

Puraka section:

1. Open your feet shoulder-width apart, place your chin against your chest, and hang your hands down naturally.

2. Inhale through the nose while lifting your chin and inhale to the limit.

3. Fold your chin and hold your breath as if you were going to hold your throat. After holding your breath to the limit, slowly exhale through your mouth.

Rechaka section:

1. Open your feet shoulder-width apart, knees slightly bent, and hands on them.

(Note: Do not lift your shoulders and do not hold your wrists.) )

2. Exhale from the mouth and hold your breath after exhaling to the level.

3. After holding your breath to the limit, slowly inhale through your nose.

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【Target】

Strengthen the 7 chakras to activate the spirit (soul energy) more;

Enriching the body and mind can lead to a happy mood and a sense of well-being.

Sixth Ritual: Strengthen the central tube that acts as a channel for humble fire (earth energy).

【Effect】

Combining [Rechaka] with the “Bandha” movement of reducing the abdomen and lifting the internal organs can strengthen the back bone

The energy channel —- the central canal, which makes the 7th chakra easily activated.

【Steps】

Rechaka + Bandha section:

1. Open your feet shoulder-width apart, bend your knees slightly, and place your hands on them. Maintain this position and completely vent your breath.

(Note: Please breathe with the feeling of completely exhaling air from your lungs)

2. Hold your breath, lift your body, cross your hands at the waist, and shrug your shoulders. Pull up and lift your abdomen.

(Note: Hold your chin against your body as if you want to hold your throat)

3. After holding your breath to the limit, raise your head while lowering your shoulders and inhale through your nose.

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【Target】

Strengthen the 7 chakras to activate the spirit (soul energy) more;

Enriching the body and mind can lead to a happy mood and a sense of well-being.

Sixth Ritual: Fulfilling both body and mind

【Effect】

“Rechaka+Puraka] movements are the most difficult in Tibetan gymnastics and have to go through a while

Training to do it. Once proficient, full of energy both physically and mentally, you can expect amazing rejuvenation results.

【Steps】

[Rechaka+Puraka] section:

1. Place your left knee on the ground, open your right foot outward, and clasp your hands downwards.

2. Palm forward and raise your hands to shoulder height.

3. Exhale from your mouth while clasping your hands together in front of your chest. After exhaling, hold your breath for 5 seconds.

4. Inhale through your nose while facing your fingertips towards the floor and stretch your hands straight down.

5. While inhaling continuously, raise your hands to your shoulders with your wrists up with your palms facing outward. Inhale and hold your breath for 5 seconds.

6. Exhale slowly from your mouth while bringing your palms forward and returning to the 2 position.

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【Target】

Strengthen the 7 chakras to activate the spirit (soul energy) more;

Enriching the body and mind can lead to a happy mood and a sense of well-being.