5 Tibans

1st Tibetan gyroscope: wide-legged, feet hip-width apart, knees slightly bent, arms horizontal at the sides, palms together in front of the sternum so that the elbows point outward. Raise arms until thumbs are at eye level, looking at thumbs. Exhale while extending the arms horizontally away from the body, palms facing down. In this position, rotate clockwise around your own axis. Caution: you may feel dizzy! At the beginning turn around your own axis only 3 times, with time up to 21 times. At the end return to the starting position, stop, put your palms together in front of your eyes, fix your thumbs with your gaze and wait until the dizziness subsides.

This exercise can also be placed at the end.

2nd Tibetan - Candle: Lie flat on the floor on the back, arms close together, parallel to the body, thumbs under the buttocks. Inhale deeply into the abdomen (through the nose), moving the chin to the sternum, lifting both legs stretched to the vertical. Exhaling slowly lower head and legs until flat on the back, keeping the entire back flat on the floor throughout the exercise.

3rd Tibetan - Half Moon: Kneel on the floor, place toes, keep upper body straight, straighten spine. Head to neck, hands to buttocks and push hips forward. While inhaling circle shoulder backward make hollow back. Raise head as far as possible into neck, opening mouth. Slowly return to the starting position, if necessary at the end embryo position.

4. tibetan bridge: sit on the floor, stretch legs forward, place hands next to hips, palms on the floor with fingertips pointing forward. Inhaling place the head on the neck, bend the legs and raise the hips upwards so that the body forms a bridge. Exhale and return to the starting position.

5th Tibetan - Mountain: Get into prone position, place hands at chest level beside the body Place feet - parallel to the hips, toes curled. Head to neck, stretch arms, go into hollow back, on inhale move chin towards sternum, pelvis and buttocks up, on exhale return to hollow back position.