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Fountain of youth 5 tibetan exercises you should be doing every day mindbodygreen

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Manjunath Shivashankar

The document describes the Five Tibetan Rites, an ancient exercise practice that strengthens and stretches all the main muscles in the body. The rites involve spinning, raising the legs and head, arching the back, and moving between upward and downward facing dog poses. Performing the rites daily is recommended to improve flexibility and balance, and keep elderly women limber. Each rite is explained in detail along with breathing instructions.

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Aide?from?oga,?a?workout?I?love?for?enhancing?倀?exiilit?i?the?Five Tietan?Rite,?alo?known?a?the?"Fountain?of?Youth,"?ecaue?thi practice?e倀?ectivel?trengthen?and?tretche?all?the?main?mucle?in our?od.?It?alo?help?with?alance.?I?know?at?leat?倀?ve?elderl women?(over?80)?who?keep?themelve?limer?and?trong? performing?thee?rite?dail.?I?recommend?ou?learn?thi?imple practice,?which?ou?can?do?in?jut?ten?minute. I?recommend?doing?the?rite?in?the?morning?rather?than?the?evening, ecaue?the?do?toke?our?energ.?egin??practicing?倀?ve?to?even repetition?of?each?rite,?and?uild?up?to?21?rep. Rite?1 tand?with?our?arm?outtretched?and?horizontal to?the?倀?oor,?palm?facing?down.?Make?ure?our arm?are?in?line?with?our?houlder.?Your?feet hould?e?aout?hip?ditance?apart.?Draw?the crown?of?our?head?up?toward?the?ceiling.?Focu?on?a?pot?in?front?of ou?o?that?ou?can?count?our?rotation.?pin?around?clockwie?until ou?ecome?a?little?dizz.?Graduall?increae?the?numer?of?pin from?two?to?21.?When?I?倀?rt?tarted,?I?could?onl?do?aout?even rotation;?I'm?now?up?to?14. Fountain?Of?Youth:?5?Tietan xercie?You?hould?e?Doing?ver Da ?ophie?Uliano April?2,?2015?5:48?AM
reathing:?Inhale?and?exhale?deepl?a?ou?pin. Tip:?If?ou?feel?uper?dizz,?interlace?our?倀?nger?at?our?heart?and tare?at?our?thum.?Alo?have?a?chair?ver?near?to?gra?onto?to tead?ourelf?if?ou?feel?a?if?ou?are?going?to?fall. Rite?2 Lie?倀?at?on?the?倀?oor.?Full?extend?our?arm?along our?ide?and?place?the?palm?of?our?hand againt?the?倀?oor.?If?ou?have?lower?ack?iue, place?our?倀?nger?underneath?our?acrum.?A?ou inhale,?raie?our?head?o倀??the?倀?oor,?tucking?our chin?into?our?chet.?imultaneoul?lift?our?leg,?knee?traight,?into a?vertical?poition.?If?poile,?extend?our?leg?over?our?od?toward our?head.?Then?lowl?exhale,?lowering?our?leg?and?head?to?the 倀?oor,?keeping?our?knee?traight?and?our?ig?toe?together. reathing:?reathe?in?deepl?a?ou?lift?our?head?and?leg,?and?exhale a?ou?lower?them. Rite?3
Kneel?on?the?倀?oor?with?our?toe?curled?under. Place?our?hand?on?the?ack?of?our?thigh mucle.?Tuck?our?chin?in?toward?our?chet.?lide our?hand?down?the?ack?of?our?thigh?a?ou draw?our?houlder?ack?and?our?head?up toward?the?k.?Keep?in?mind?that?ou?are?arching our?upper?ack?more?than?our?lower?ack.?Move our?head?ack?a?if?ou?were?drawing?a?line?with our?noe?on?the?ceiling.?lowl?return?to?an?upright?poition?and repeat. reathing:?Inhale?a?ou?arch?our?pine?and?exhale?a?ou?return?to an?erect?poition. Rite?4 it?down?on?the?倀?oor?with?our?leg?traight?out?in front?of?ou?and?our?feet?aout?12?inche?apart. Place?our?palm?on?the?倀?oor?alongide?our?itz?one.?A?ou?gentl drop?our?head?ack,?raie?our?toro?o?that?our?knee?end?while our?arm?remain?traight.?You?are?aicall?in?a?tale-top?poition. lowl?return?to?our?original?itting?poition.?Ret?for?a?few?econd efore?repeating?thi?rite.
reathing:?reathe?in?a?ou?rie?up?into?the?poe,?hold?our?reath?a ou?tene?our?mucle,?and?reathe?out?full?a?ou?come?down. Rite?5 Lie?down?on?our?ell?with?our?palm?face?down and?in?line?with?our?ra?trap.?Pre?up?into?an upward-facing?dog??curling?our?toe?under,?lifting?our?heart,?and drawing?our?houlder?ack.?Your?arm?hould?e?traight.?Look traight?ahead?of?ou,?or?if?ou?are?a?little?more?倀?exile,?gentl?draw our?head?ack,?taking?our?ee?toward?the?k.?Then?draw?our?hip up?and?ack,?extending?our?pine,?into?downward-facing?dog?poe. Repeat??moving?ack?and?forth?etween?downward-?and?upward- facing?dog. reathing:?reathe?in?a?our?rie?up?into?upward-facing?dog;?reath out?a?ou?puh?ack?into?downward-facing?dog. od?Rolling The?倀?nal?activit?that?I?recommend?for?improving?倀?exiilit?i?od rolling?uing?a?od?roller.?If?ou?are?ver?enitive,?ou?might?want?to go?with?a?foam?roller,?ut?if?ou?prefer?omething?harder,?ou?can?go with?a?piece?of?PVC?pipe?or?order?one?of?the?man?great?od?roller online. Wh?I?love?rolling?out:?it?tretche?the?mucle?and?tendon?and?help releae?the?facia?(tructure?of?connective?tiue?urrounding mucle,?joint,?and?tendon).?Rolling?efore?a?hard?workout?increae
lood?倀?ow?to?our?oft?tiue,?and?rolling?after?a?workout?help releae?our?mucle.?While?od?rolling?in't?a?workout?in?and?of itelf,?it?i?invaluale?for?keeping?our?mucle?oft?and?pliale. xcerpted?from?Gorgeou?for?Good:?A?imple?30?Da?Program?for Lating?eaut?—?Inide?and?Out??ophie?Uliano.?It?i?pulihed? Ha?Houe?(April?7th,?2015)?and?i?availale?for?pre-order?now?with?all major?ooktore. HAR
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Fountain of youth 5 tibetan exercises you should be doing every day mindbodygreen