What is the Fifth Tibetan Yogic Exercise?

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The Fifth Tibetan Yogic Exercise is this:

Starting position: Begin in a  push-up position with your knees on the floor, with the hands flat on the floor directly below or up to 1 foot in front of the shoulders, and the knees and shins flat on the floor. Pull your head slightly back but do not strain.

Exercise: In one simultaneous movement, move your hips up and back, while pivoting your head downward, bending your elbows slightly, and breathing in through your nose. Your knees, shins, and feet stay in the starting position. Then bring the hips down to their original position, straighten your elbows, and pull your head back, exhaling through the nose or mouth as you do so. Perform nine times total. After you complete the exercise, stand up, perform two cycles of pranic breathing, and be aware of your entire body.

Master Stephen Co
Alternative & Complementary Medicine

The Fifth Tibetan Yogic Exercise is as follows:

Starting position: Begin in a woman’s push-up position, with the hands flat on the floor directly below or up to 1 foot in front of the shoulders, and the knees and shins flat on the floor. Pull your head slightly back but do not strain.

Exercise: In one simultaneous movement, move your hips up and back, while pivoting your head downward, bending your elbows slightly, and breathing in through your nose. Your knees, shins, and feet stay in the starting position. Then bring the hips down to their original position, straighten your elbows, and pull your head back, exhaling through the nose or mouth as you do so. Perform nine times total. After you complete the exercise, stand up, perform two cycles of pranic breathing, and be aware of your entire body.

Key modifications: There are two important modifications. First, the original version calls for you to use two hatha yoga positions, the “cobra,” to begin, and the “downward dog,” to end. This movement is similar to an exaggerated push-up and requires some degree of strength, flexibility, and coordination. The modified version is much less difficult to perform but still very powerful. Second, as in the modified Fourth Tibetan Yogic Exercise, the breathing pattern here is reversed - breathing in as you move down and out as you move up. Experiments show that this distributes the energy throughout the body much more effectively.

Energetic effect: This exercise circulates and balances the energy in the front and back meridians of the body. It also helps move prana from the lower to the upper chakras. After you complete the exercises, simply walk around and stretch a bit and resume your daily activities.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.