Heel is upward
(not toes).
Relaxed
position
Relaxed
position
Stabilization,
passing
position
The entire back (incl. blades and buttocks)
lying on the mat.
Relaxed
position
Relaxed
position
head is pointing to your chest; your buttocks are
pointing upwards; press your heels to the mat
your abdomen nor your pelvis is touching the ground
Head is more in the plane = chin closer to your chest,
top of heading straight back = over the body
rotate around your own axis for 21 times clockwise; make your breathing deep;
inhale through your nose; exhale through your mouth;
You can fix your thumb or blur the vision to practice it easier.
After finishing you can stabilized yourself by joining hands in front of your chest,
approaching the chin to the chest (you can watch the floor or close your eyes).
Stabilization,
passing
position
Stabilization,
passing
position
try to push
the center
of the
chest up
21 times
keep your legs close to each other
a) stabilize your breathing
b) inhale; heels upwards; keep your whole back including
scapula and buttocks laid on floor
c) exhale return back to relaxed position
1. excercise
2. excercise
3. excercise
4. excercise
5. excercise
21 times
keep your legs little bit apart
from one another
a) stabilize your breathing
b) inhale try to push the
center of your chest upwards
c) exhale return back to
relaxed position
inhale
inhale
inhale
inhale
exhale
exhale
exhale
exhale
a) stabilize your breathing
b) inhale; try to keep your hear in
a plane; chin closer to your chest
vertex pointing straight back
above the body
c) exhale
21 times; keep your legs little bit apart from one another
21 times; keep your legs at least 60 cm apart from one another
a) stabilize your breathing
b) inhale; head is pointing to your chest; your buttocks are
pointing upwards; press your heels to the mat
c) exhale; return back to relaxed position
your abdomen nor your pelvis is touching the ground
The Five Tibetan Rites