The Five Tibetans

Take a break from the HIIT training and try out these five exercises to strengthen, tone and kick-start your energy levels in just ten minutes a day  

Fancy fast-tracking your way to an impressive rack of abs, looking five years younger and amping up your energy levels without having to commit to CrossFit or sweat it out at spinning? 

Well Live Gorge has found you the perfect solution. And the best news is you don’t need any specialist equipment, Nike Flyknits or Active In Style’s latest camouflage print leggings to do it. All you need is you, your bedroom, living room (or if you’re reading this in the southern hemisphere, the beach, deck or garden). 

The Five Tibetans are a series of dynamic exercises that work on strengthening and stretching all the main muscles in the body. They are excellent for your core, balance, and also strengthening your spine. 

Surrounded by mystery and a wide range of stories behind their heritage (most stating that they originated from Tibetan Lamas; a Buddhist spiritual leader/monk around 2,500 years ago), they work in a similar way to Chinese based Chi Kung and Tai Chi. The focus here is on the chakras, or seven main energy hotspots in the body, and keeping these flowing smoothly and evenly. The exercises enhance and restore the body, mind and soul by releasing blockages in the chakras. They are powerfully restorative and will go a long way to reset the cardiovascular, pulmonary and nervous systems. To cut to the chase; they’ll keep you looking younger and seriously elevate your energy levels. Sounds like we’re in then. 

Live Gorge asked Victoria Adams, the resident Yoga guru at the Juicy Oasis Boutique Health Retreat and Spa to demonstrate these and give us the lowdown on how best to perform them. The exercises are designed to be performed 21 times. If 21 repetitions is too much to begin with work in multiples of seven, starting out with 7 reps, then 14, and eventually building up to the intended 21.  

First rite:

Stand with your legs shoulder width apart and arms outstretched. Spin around to the right, in a clockwise direction, twenty one times. 

Victoria’s expert tip: “ You’ll probably feel dizzy while you are doing these or straight after. Take a few minutes to recover before moving onto the second rite. Make sure you are moving clockwise as this is important for your chakras.” 

Second rite:

Lie down with your legs outstretched, palms facing down alongside your hips, and your feet flexed. Raise the feet up to the ceiling and at the same time gently lift your head. Slowly lower your feet and head to the floor, making sure you retain control of your core (so keep your abdominals tight) 

Victoria’s expert tip: “ Be careful not to swing your hips. After you’ve completed your 21 reps, hug your knees into your chest for five extended breaths. This is a fantastic counterpose to this second rite.” 

Third rite:

Kneeling on a mat, place your hands in prayer at your heart centre. Tilt the hips forward and inhale into the chest stretching it upwards towards the chin, moving your palms to sit on the back of your waist As you exhale, tilt the sitting bones (rear end) backwards and bring the chin in towards your chest. 

Victoria’s expert tip: “ Rest in child’s pose for a few minutes once you’ve completed this rite.” 

Fourth rite:

Sit upright with your legs straight and feet flexed (similar to yoga’s staff pose or Dandasana). Place your palms flat to the floor and keep the hands in line with your sitting bones (your rear end). The collarbones should be open and shoulders rolled back with your chin tucked in slightly. Inhale then lift the body into a tabletop position (similar to the table in pilates) with your knees bent directly over your ankles. The shoulders should now be directly above the wrists and your arms perpendicular to the floor. Exhale and return to the sitting posture. 

Victoria’s expert tip: “On the exhalation to return to your sitting posture, make sure that you keep the shoulders open and collarbones wide so the shoulder blades squeeze together slightly. Keep your muscles engaged throughout the whole flow of the exercise.” 

Fifth rite:

Exhale and bring the body into the downward-facing dog pose from yoga, or Adho Mukha Svanasana. Keep the neck long and chin tucked in towards the chest. Inhale and move into a variation of upward-facing dog, or Urdhva Mukha Svanasana, keeping the toes tucked under and pushing the heels away from you. 

Victoria’s expert tip: “ Keep your arms long, collarbones wide and open and the shoulder blades slightly squeezed together. Keep the muscles tensed at the highest and lowest points of each position. Concentrate on correcting your form and performing this rite slowly. “  

Five second life mantra’s: 

Live Gorge asked Victoria an Ashtanga, Vinyasa and Yin yoga style specialist to dish her top three inspirational mantra’s

• What would you do if you knew you could not fail?
• It is how we choose to respond to a situation that determines our mind’s state of happy versus unhappy.
• Be F**king brave.