What is the Third Tibetan Yogic Exercise?

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The Third Tibetan Yogic Exercise is this

Starting position: Kneel on the floor with your spine in neutral alignment. Tuck your chin against your chest.

Exercise: Begin your inhale through your nostrils, and as you do so, raise your head up and back as far as it can comfortably go. Don’t strain. Time your inhale so that as your lungs are full, your head is all the way back. Exhale through the mouth and move your head back to the starting position. Your exhale should be forceful and audible but keep your face and cheeks relaxed. Exhale strongly with a shu sound. Your cheeks should puff out a bit and you should hear your breath rushing out as you exhale. Time your exhale so that, as your lungs empty, your head has returned to the starting position. Initially, the outbreath may move your tongue off the roof of your mouth, but with practice, you can keep it there. 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 Third Tibetan Yogic Exercise is as follows:

Starting position: Kneel on the floor with your spine straight. Tuck your chin against your chest.

Exercise: Begin your inhale through your nostrils, and as you do so, raise your head up and back as far as it can comfortably go. Don’t strain. Time your inhale so that as your lungs are full, your head is all the way back. Exhale through the mouth and move your head back to the starting position. Your exhale should be forceful and audible but keep your face and cheeks relaxed. Exhale strongly with a shu sound. Your cheeks should puff out a bit and you should hear your breath rushing out as you exhale. Time your exhale so that, as your lungs empty, your head has returned to the starting position. Initially, the outbreath may move your tongue off the roof of your mouth, but with practice, you can keep it there. 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 several. First, the breathing pattern - which is called “Rapid Turtle Breathing” in Chinese esoteric systems - generates a tremendous amount of prana. Second, the shu exhalation, which is one of the Taoist “healing sounds” magnifies the overall energy-generating effect. Third, the original exercise calls for hyperextending the back and neck from the kneeling position, which can place strain on the spine. This modified movement is easier to perform and just as powerful.

Energetic effect: This exercise cleanses the head chakras and circulates energy through the throat and sex chakras. It also enhances mental clarity.

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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.