What is the Second Tibetan Yogic Exercise?

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The Second Tibetan Yogic Exercise is this:

Starting position: Lie flat on the floor, face up. Pull your legs up toward you until your knees are at a 45-degree angle, while keeping your feet still flat on the floor. You may wish to lie on a rug or mat, but don’t do this exercise on a bed because it doesn’t offer sufficient support for your back. Fully extend your arms along your sides, and place the palms of your hands against the floor. Keep your fingers close together.

Exercise: In one simultaneous movement, bend your neck to raise your head off the floor and tuck your chin against your chest, while lifting your legs gently into an abs-crunch position. Then slowly lower both the head and the feet to the floor. Breathe in deeply through your nose as you lift your legs, hold your breath for a few seconds at the top position, and then breathe out through either your nose or mouth as you lower your legs. 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 Second Tibetan Yogic Exercise is as follows:

Starting position: Lie flat on the floor, face up. Pull your legs up toward you until your knees are at a 45-degree angle, while keeping your feet still flat on the floor. You may wish to lie on a rug or mat, but don’t do this exercise on a bed because it doesn’t offer sufficient support for your back. Fully extend your arms along your sides, and place the palms of your hands against the floor. Keep your fingers close together.

Exercise: In one simultaneous movement, bend your neck to raise your head off the floor and tuck your chin against your chest, while lifting your legs gently into an abs-crunch position. Then slowly lower both the head and the feet to the floor. Breathe in deeply through your nose as you lift your legs, hold your breath for a few seconds at the top position, and then breathe out through either your nose or mouth as you lower your legs. 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: The breathing, which utilizes rhythm and retention. Also, the original exercise calls for a straight-leg leg lift, which can create strain on the lower back. The modified movement here is easier to perform but still maintains, due to breath retention, great energy-generating ability.

Energetic effect: This exercise physicalizes the spiritual energy drawn down by the First Tibetan Yogic Exercise in the throat and sex chakras, the centers of creativity. It also increases your sexual energy.

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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.