Upon waking, start with a glass of purified water (preferably warm) and open the window to breathe fresh air. Lay down a yoga mat or blanket on the floor to avoid catching a chill, and wear comfortable, stretchy clothing. It's best to practice in the morning or before meals; wait at least two hours after eating. Once you choose a time, try to practice at the same time every day.
Tip 2: When practicing Tibetan yoga, breathe using the yogic abdominal breathing technique. Maintain smooth, steady breaths—never hold your breath or breathe rapidly. Stay focused and avoid distractions, such as watching TV while practicing.
Tip 3: This Tibetan yoga routine consists of 5 steps. Perform it 3 times in the first week, 5 times in the second week,seven times in the third week, and so on, increasing by two sessions each week until reaching 21 sessions in the tenth week to complete one cycle.
Tip4 Don't rush to finish or push yourself too hard. The key to this yoga isn't quantity, but relaxing your mind and body while doing it. As long as you practice daily, even if you don't complete the full set, simply holding a single pose while coordinating your breath will still be effective!
Tibetan Gymnastics Five-Step Sequence
Step 1
Stand with feet together on your yoga mat, body upright, arms extended sideways at shoulder height.Rotate your feet clockwise in place for 3 full circles. You may increase the pace slightly, but remember to maintain steady breathing throughout. After completing the rotation, stand still with hands at your chest. Exhale deeply to regulate your breath while relaxing your body. Starting Week 2, rotate for 5 circles; increase to 7 circles in Week 3, progressing gradually. This movement helps relax the body and better adapt to the cool autumn air.
Step 2
Lie flat on your mat with palms pressed to the floor, fully relaxing your body. Inhale as you lift your feet and head off the ground, positioning your feet at a 90-degree angle pointing toward the ceiling. Slowly exhale as you lower your feet and head back down. Repeat this movement 3 times. After one week, increase to 5 repetitions, then 7 the following week, gradually building up.This pose not only slims the thighs but also boosts blood circulation, keeping your body warm throughout autumn. Ladies who tend to feel chilly should definitely practice this regularly!
Note! When lifting your head, avoid raising it too high to prevent your shoulders from lifting off the ground. Keep your shoulders pressed against the floor, lifting only your head.
Step 3
① Kneel on the floor with knees hip-width apart. Keep thighs perpendicular to calves, torso upright, and toes pressed into the ground. Position feet flat with toes pointing backward. Bend elbows and place hands behind hips.
Note! Keep toes pointed and firmly planted—avoid resting the tops of your feet on the floor.
② Close your eyes. Exhale as you slowly lower your head. Inhale as you gradually lift your head, fully extending your neck. Lower your head as far as comfortably possible while keeping your waist and legs perpendicular to the floor. Repeat 3 times. This sequence thoroughly stretches your body, helps eliminate toxins, and promotes a more radiant complexion.
Note! Avoid overemphasizing the head at the expense of the waist. When tilting your head back, do not arch your hips; keep your waist and thighs perpendicular to the floor.
Step 4
① Sit on the mat with legs slightly apart, legs straight, upper body upright, shoulders relaxed, and arms hanging naturally at your sides. Close your eyes, exhale, slowly lower your head, then inhale as you lift your head back up. Keep your back straight. Repeat 3 times.
② After completing the above, lie flat on the ground. Support yourself with both hands on the floor, bend your knees, and lift your body. Keep your lower back and thighs in a straight line parallel to the ground, with your head tilted back. Hold the position for 3 seconds, then return to a seated position and regulate your breathing. This sequence stretches the waist and abdomen, helping reduce excess fat in these areas while also aiding in relieving constipation.
Step 5
① Stand with feet shoulder-width apart, body upright. Slowly lower onto the mat, supporting yourself with toes and bent elbows, palms flat on the floor. Gradually lift your body until it's fully raised off the ground and aligned in a straight line.
② Once fully elevated, straighten your bent arms, lift your upper body, and raise your head. Aim to position your upper body at a 90-degree angle to the floor while keeping your hips and legs lifted off the ground. Important: Do not rise onto your toes—ensure your entire foot is firmly planted on the floor.
③ Slowly lower your upper body back to the full lift position, then gradually raise your hips upward. Fully plant your palms and soles to support your body, keeping legs straight. Align your upper body and arms in a straight line, forming a triangle with the ground. Finally, lower your hips to return to the full lift position. Repeat this sequence 3 times.④ After completing the full sequence, lie flat on your back with palms facing upward. Close your eyes, gradually resume natural breathing, and allow your entire body to relax and adjust. This routine provides a comprehensive workout for the whole body, helping to tone your figure, stretch your muscles and joints, regulate metabolism, and bring your body into optimal condition to welcome the arrival of autumn.