Five Tibetans Sequence Yoga | Yoga Sequences, Benefits, Variations, and Sanskrit Pronunciation | Tummee.com (2024)

Though the Five Tibetan Sequence (Rites) are simple movements and can be done by anyone, yet to get the maximum from this practice the most important aspect is breathing. Coordinating the breath with the movements while also moving slow and steady brings complete harmony to the physical body and the mind. Given below are the benefits derived from the practice of the Five Tibetan Sequence:

1. Stretches, Strengthens, Lengthens: While the flow of the body is similar to the practices of vinyasa yoga, these 5 Rites bring in a different kind of strength to the muscles and joints in the body. Since they are done in successions and in the right order, the increased number of times (maximum 21 times) for each Rite builds strength and endurance. The legs, arms and shoulders, neck, chest, core, back, hips, and pelvic floor are all strengthened with repeated stretch, thereby also building endurance.
2. Flexibility and Range Of Motion: The repeated flow of the body between two yoga poses in succession and when done a number of times puts pressure on the spine as well as the joints. The rotation of the body using the foot movements, the backbend to a forward bend, the expansion and contraction of the muscles, the flexing of the knee joints and ten hips, the movement of the neck, etc., all help to keep the spine and joints flexible and mobile.
3. Chest, Diaphragm, and Breath: The dynamic movements (strength building backbend and forward bend movements) in sync with breath activate the movements of the chest, rib cage, and upper abdomen. The backbend keeps all the chakras active and the forward bend helps to lengthen the spine. This encourages the chest and upper abdomen to open, making breathing more efficient and powerful. Hence, the Five Tibetan Sequence can be a great practice to be followed before practicing advanced poses. In addition, opening the chest improves the capacity of the lungs and strengthens them, preparing for pranayama.
4. Awareness and Focus: Repetitive backbend and forward bend movements in a combination with balance promote mindfulness. Thus, the Five Tibetan Sequence becomes a great way for attaining focus, especially beneficial for teens, to help them get rid of all the hustle and bustle going on in their minds. In addition, it is believed that the practice of the Five Tibetan Sequence (Rites) forming part of the Tibetan Yoga is done by the monks to enhance meditation. When the body is energized in the right way while stimulating the chakras, the mind is ready to take the practice to the next level, which is meditation. In each practice of the rites, one should learn to meditate with focus and awareness. Thus with this, one can gain a spiritual path, i.e., Dharana and Dhyana (concentration and meditation).
5. Alignment and Posture: Five Tibetan Sequence is a wonderful practice designed for students with kyphosis (an excessive rounding of upper back and shoulders) or Lordosis (en excessive arches lower back) if otherwise they are advised to practice. However, yoga teachers are advised to make students practice the poses individually first in order to gain the full benefit of this flow. These are:
   • Ardha Halasana
   • Camel Pose Variation 1
   • Reverse Table Top Pose
   • Upward Facing Dog Pose
   • Downward Facing Dog Pose
6. Energizing, De-stressing, and Relaxing: The Five Tibetan Sequence (Rites) is said to increase the energy levels in the body as there is scope for the chakras to come in balance. An energy-filled body brings a sense of well-being leading to harmony with the functioning of the entire body system. The body feels light-filled with positive energy, and the mind is in harmony with the entire body.
7. Stimulation and Organs: The Five Tibetan Sequence engages the abdominal muscles, rib cage, chest, neck, back, shoulders, and pelvic floor muscles. Together these help to activate the respective organs, stimulating them. In addition, this practice is known to stimulate the chakras in the body, thereby helping to stimulate various glands and hence improving the endocrine system (related to all the glands in the body). Since a good endocrine system ensures a healthy body, this practice can help with emotions, moods, sleep, etc.
8. Balance and Emotions: When we talk about the chakras, what comes to mind is balance and stability. Included in Element Yoga Sequences, the Five Tibetan Sequence helps to stimulate the chakra points in the body, clearing the blocks in the path. The clearing of the paths brings balance and stability to the chakras which helps in releasing blocked emotional energy, old patterns, and negative emotions.
9. Others: Five Tibetan Sequence is a beautiful balancing and powerful yoga flow, yet grounding and soothing. Included in the daily yoga sequence, this creative practice will help practitioners achieve an increased sense of energy, stress reduction, enhancement, calmness in the mind, and enhanced strength and flexibility. Included in yoga for women, this practice helps improve problems related to infertility or alleviate pain caused due to menstrual discomforts. Additionally, the active engagement of the core, arms and shoulders, back, hips, and legs will help burn excess fat around the thighs, belly, hips, and arms, rebuilding strength in the pelvic floor and abdominal muscles. Hence a cardio workout can be included in power yoga sequences. Given its nature, this full-body strength-building practice can be included in yoga for runners, climbers, athletes, or students in active sports.
10. Preparatory Pose: Five Tibetan Sequence help build required strength and flexibility for attempting advanced balancing, forward bend, or backbend yoga poses.

Five Tibetan Sequence is a flow with 9 poses that demands certain physical strength and stamina in the body. Given below are some limitations that yoga teachers should keep in mind while introducing the practice. These are:

1. Injury and Surgery: Five Tibetan Sequence impacts the entire body to a great extent, hence students with any kind of injury or recovering from surgery should completely avoid this flow. Injury to the ankles, knees, legs, hips, lower back, rib cage, spine, neck, arms and shoulders, head, wrists, elbows, or surgery of the internal organs, hips, spine, or heart are all contraindications. For those recovering from wear and tear to the muscles of the shoulders, elbows, and fingers, also wear and tear of the hamstrings, calves, the ligaments around the knees are all contraindications and hence the practice should be avoided.
2. Physical Strength and Weak Body: Students with weak musculature or joints, knee arthritis or suffering from initial stages of ligament wear out of the knees, or osteoporosis, need to avoid this practice. In addition, students having a migraine, high blood pressure, balancing issues due to vertigo, nausea, dizziness, or a history of heart ailments should avoid it too. Students with acute lower back pain or spinal disorders, peptic ulcers, abdominal hernia, or serious colon ailments need to avoid this flow.
3. Lack of Body-Breath Connection: Five Tibetan Sequence is composed of 5 mini flows which require awareness and concentration. Without proper knowledge of the body-breath connection, balancing the body in repetitive forward and backward bending movements would become difficult. Thus, unless students are aware of the body-breath connection, who have breathing issues, or neurological disorders, they should not attempt this flow.
4. Others: Since the backward and forward bending in the flow involves placing pressure on the lower abdomen and back, pregnant women and women during menstruation should avoid practicing the sequence. The practice of the Five Tibetan Sequence is balancing in nature and involves repetitive forward and backward bending movements, hence it is better to be avoided by senior citizens.

Given below are step-by-step instructions to follow, coordinating with the breathing process as the body moves from one pose to another in the Five Tibetan Sequence:

Rite 1- Spinning

1. Stand straight in Mountain Pose (Tadasana) with your arms stretched out on shoulder level, parallel to the floor. Face your palms down.
2. While staying in the same spot, inhale-exhale, and slowly start to spin your body in a clockwise direction with your eyes looking gently towards the ground.
3. Follow 5 rounds of Tadasana Mandala, initially. Then release and relax with your feet shoulder-width apart in Mountain Pose Hands On Hips.

Rite 2- The J or Leg Raises

1. Lie down on your back in Reclined Mountain Pose (Supta Tadasana).
2. Inhaling, while pressing your palms on the mat and keeping your knees straight, raise your legs into Half Plough Pose (Ardha Halasana) while simultaneously lifting your head up and bringing your chin to chest.
3. Exhale and slowly lower your head and legs to the floor in the starting position, Supta Tadasana.
4. Perform 5 rounds, initially. Then release and relax in Corpse Pose (Savasana) for a while.

Rite 3- Arching

1. Come into a kneeling position with your legs shoulder-width apart and the hips aligned over your knees. Straighten your trunk and place your palms on the back of your thighs, below your buttocks.
2. Beginners can curl their toes in, for better support.
3. Inhale and drop your head back, arching your spine into Camel Pose Variation 1 (Ustrasana Variation 1).
4. Exhale and drop your head forward, moving your chin to the chest.
5. Keep your palms on your thighs during the entire rite.
6. Follow 5 rounds, initially. If needed, release and relax Staff Pose Hands Back (Dandasana Hands Back) for a while.

Rite 4- Table Top

1. Sit on the floor, stretching the legs out in Staff Pose (Dandasana). Legs hip-width apart, palms on the floor at your sides, fingers facing forward toward your feet.
2. Inhaling, gently raise your hips toward the sky while bending your knees until you're in Reverse Table Top Pose (Ardha Purvottanasana), allowing your head to gently drop back.
3. Exhaling, bring the hips back to the hands and your chin back to the chest in Dandasana.
4. Follow 5 rounds, maintaining the hands and heels in the same position.
5. Release and relax for a while in Easy Pose (Sukhasana).

Rite 5- The Two Dogs

1. From Sukhasana, inhale, place your palms in front of you and extend your feet behind you, hip-width apart.
2. Exhaling, arch your spine, drop your head back while keeping the tops of your legs on the floor to come into Upward Facing Dog Pose (Urdhva Mukha Svanasana).
3. Then, inhale and lift your hips, moving your body into Downward Facing Dog Pose (Adho Mukha Svanasana). Straighten your back and move your chin towards your chest to gaze at your navel.
4. Exhale and move back into Urdhva Mukha Svanasana.
5. Follow 5 rounds of Upward Facing Dog Pose Downward Facing Dog Pose Flow, initially.
6. To support the lower back, beginners can bend their knees when moving in between poses.
7. Release and end the Five Tibetan Sequence while coming to rest in Child Pose (Balasana).

Note- Start with a small number of rounds such as 5 and keep increasing by 2 rounds up to reaching the optimal number, 21 rounds of each rite.

Learn more: Five Tibetans Sequence Steps