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What is the Fourth Tibetan Yogic Exercise?

Master Stephen Co
Alternative & Complementary Medicine

The Fourth Tibetan Yogic Exercise is as follows:

Starting position: Sit on the floor with your knees at a 45-degree angle and your feet flat on the floor and about 12 inches apart. With the trunk of the body erect and perpendicular to the ground, place the palms of your hands on the floor alongside the buttocks. Tuck the chin forward against the chest.

Exercise: Simultaneously move your head backward as far as it will go comfortably while raising your body by bending the knees and pushing off the ground with your feet. The knees bend while the arms remain straight. The position you are assuming is roughly a table, with the head pointing downward, the trunk of the body parallel to the ground, and the lower legs perpendicular to the ground. Breathe out as you move up into the table position, then tense every muscle in your body for a few seconds in that position. Breathe in as you gently lower yourself to the ground. Perform this 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 several. First, the breathing pattern, which is the opposite of what you might expect, generates much more energy in this posture. Second, the tension adds to your prana-generating capability. Third, the original exercise calls for you to begin with legs straight and to move the body upward by pushing the feet flat to the floor. The modified version puts less stress on the shoulders and knees, but it is just as powerful.

Energetic effect: This exercise cleanses the entire body and distributes the prana to the extremities.

The Fourth Tibetan Yogic Exercise is this:

Starting position: Sit on the floor with your knees bent at a 45-degree angle and your feet flat on the floor and about 12 inches apart. With the trunk of the body erect and perpendicular to the ground, place the palms of your hands on the floor alongside the buttocks. Tuck the chin forward against the chest.

Exercise: Simultaneously move your head backward as far as it will go comfortably while raising your body by bending the knees and pushing off the ground with your feet. The knees bend while the arms remain straight. The position you are assuming is roughly a table, with the head pointing downward, the trunk of the body parallel to the ground, and the lower legs perpendicular to the ground. Breathe out as you move up into the table position, then tense every muscle in your body for a few seconds in that position. Breathe in as you gently lower yourself to the ground. Perform this nine times total. After you complete the exercise, stand up, perform two cycles of pranic breathing, and be aware of your entire body.

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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.