Tibetan Rites

Thể Dục

https://www.youtube.com/watch?v=tJASBgyRStE - The Five Tibetan Rites and Breathing Practice - Morning and Evening Practice
https://www.youtube.com/watch?v=LEYIr4TJOm8 - The 5 Tibetan Rites | the proper way and safe (Body Zen)
https://www.youtube.com/watch?v=UVmhHjkHYjk - 5 Tibetan Rites Exercises
https://www.youtube.com/watch?v=XCgOHDlaAEM - Tibetan Rites of Rejuvenation
https://www.youtube.com/watch?v=ETZgF3wQDFU - Dr. Douglas James Cottrell: 5 Tibetan Rites Yoga
https://www.youtube.com/watch?v=QNgWb3EDXCI

1. Spinning (clockwise)
2. Leg up: lay on the floor with your hands under your buttocks, breath in while tucking your chin into your chest and bringing your legs up, breath out while letting your legs down. Between each repetition, take 3 deep breaths
3. Back arch: kneel straight (both knees on a cushion / pad), both hands on the lower back (without pushing the lower back), tummy in, lean back (exercise your thigh muscle) while breathing out, and if you are advanced, lean back until you can put your palms onto your ankles, arch your back and head to the rear, then lean forward (while breathing in) and tuck your neck to your chest
4. Table top: hands on the floor next to your hips, breath in as you swing and push your buttocks forward up while leaning your head backward, and putting the sole of your feet on the floor. Breath out as you return your buttocks back to the floor.
5. Inverted V (up and downward dog): breath in while you swing your butts down and your head up, breath out while you bring your butts up and your head down