The complex "5 Tibetan pearls" for weight loss - the rules of implementation. Exercise set five Tibetan pearls 5 Tibetan pearls exercises

Many are surprised at the longevity of Tibetan monks who live in ascetic conditions and spend their days in meditation and spiritual practice. The secret to their youthfulness lies in part in the exercises they do on a daily basis. They are aimed not only at developing flexibility and mobility, but also at opening the chakras and spiritual knowledge of oneself. This technique is called the "Eye of Rebirth" or "Five Tibetan Pearls".

The benefits of gymnastics

Those who practice or have once tried yoga will recognize the basic asanas in the exercises presented. These are breathing and physical static postures, which in this technique are used with dynamic repetitions. Like almost all yoga exercises, this practice is aimed at activating the human nervous system, developing flexibility and endurance, as well as rejuvenating the whole body.

If you engage in this type of gymnastics every day and perform every Tibetan pearl with high quality, the following changes will occur in your body:

Your body will be rejuvenated, you will feel a surge of strength and energy;
Endurance levels will increase significantly;
Posture will improve, your spine will become stronger and more flexible;
The muscles of the whole body will strengthen, become stronger and more enduring;
You will better keep your balance and feel your own body in space;
The emotional state of the nervous system is stabilized;
Vision, potency and memory will improve, even if you started doing exercises at a fairly mature age;
Stress levels go down.

Also, as Tibetan and Indian monks say, "Five pearls of Tibet" affect the chakras, which are responsible for the work of the glands in the body. The development and strengthening of these chakras, which affect the correct and healthy functioning of the glands, and leads to a rejuvenation of the body and an overall improvement in both physical and mental health.

It is worth starting to perform the set of gymnastic exercises "Five Tibetan Pearls" with three repetitions. You do each exercise three times, adding two additional repetitions every week. That is, in the first week you do three repetitions of each exercise, in the second week you do five repetitions, in the third week you do seven repetitions, and so on, increasing the number of repetitions by two every week until you reach twenty-one repetitions of each exercise. This process should take you nine weeks.
You need to perform the complex daily at sunrise or sunset. If you do the exercises in the morning, then remember to do them on an empty stomach immediately after waking up. Even if you do not have the opportunity to do exercises strictly at dawn, you can do them later, but the morning complex should fall on a time strictly before noon. The evening set of exercises should also be performed with an empty or, in extreme cases, a half-empty stomach (two to three hours after eating), so as not to overload the organs. It is not recommended to do exercises in the evening right before bed, it is better to set them aside about an hour before bed.
During exercise, do not overstrain or discomfort in the body. Exercise at a comfortable pace and leisurely. Stop if you feel pain or discomfort. This will only lead to negative consequences.
Never skip a workout. If you miss one day, then you will have to start over - with the minimum number of repetitions and count down the new week from the day you missed the complex. This is a pretty powerful practice that greatly affects the health of the whole body, so you should not treat it like a regular exercise or morning exercises.
A short rest should be done after each ritual exercise. Here's how it should go: stand up straight with your feet shoulder-width apart. Place your palms on your waist, relax. Take several smooth and even breaths in and out. Close your eyes and while breathing, concentrate your attention on the sensations in the body - scan the body, feel your limbs, head, feel the floor under your feet and the air around you. Continue breathing for 5-10 seconds, then move on to the next exercise.
Finish the Five Tibetan Pearls Exercise with some rest. Perform the yoga pose of a corpse - lie on the floor on your back, stretch your legs, place your hands exactly along the body at a distance of fifteen to twenty centimeters from the body of the body. Close your eyes and breathe evenly, calmly. Try to feel the touch of the body to the floor, the feeling of clothes on your body, analyze the sensations, starting from the top of the head, gradually descending down the body down to the neck, chest, shoulders, pay attention to what you feel in the abdomen and hips, then scan the legs to the heels and fingertips. Lie in a relaxed state for five minutes, then open your eyes and become aware of yourself in the here and now. Come to your senses, take a deep breath and stand up after 10-15 seconds.
Control your breathing as you exercise. Below we describe in detail the technique for performing each exercise - with which movement you need to exhale, and with which - inhale.

Warming up exercises

Before moving on to the main set of exercises, you can do a warming warm-up. If you have poor physical fitness or have not been involved in sports for a long time and are afraid to stretch or damage your muscles or ligaments, then by all means take five minutes before training to do a few light exercises.

Head tilts. Stand up straight with your hands on your hips. Tilt your head to the left and hold for a few seconds. You can help yourself with your hands, applying light pressure to your head to stretch your neck more. Next, tilt your head forward, also freeze for three to five seconds, then tilt to the right side. Then tilt your head back, but do not be painful. After that, return to the starting position and proceed to the next exercise.
Shoulder rotation. Take the same position as in the first exercise. Begin to perform circular movements with the shoulders forward, do ten repetitions, then make the same rotational movements with the shoulders back.
Body tilts to the sides. Take the same starting position as in the previous exercises. Place your hands on your waist or hips. Bend to the left and right alternately without moving your hips to the sides. They should remain clearly perpendicular to the floor. Perform the exercise gently until you feel a slight tension in your side.
Leaning forward. Spread your legs slightly wider than your shoulders, lower your arms along your body. Lower the body to the floor, trying to reach the floor with your fingertips. If the stretch allows, try to lower your entire palm to the floor. At the same time, do not arch your back, try to press your stomach against your legs when bending over.

A set of exercises "5 Tibetan pearls"

Do not do these exercises until you are exhausted; you should be in a relaxed state. You need to try to feel harmony with your body and unity with the surrounding space.

First

Stand up straight with your feet shoulder-width apart. Raise your arms to shoulder level so that they are parallel to the floor and straighten them in opposite directions. Begin to rotate around your axis. Most importantly, you need to rotate to the right, that is, clockwise. Start slowly but surely. Continue the exercise until you feel a little dizzy. But remember to start with three repetitions, increasing the number every week. Even if your head does not start spinning during the first week when doing three rotations, do not continue. Stop after three repetitions.

Second

This Tibetan gem is worth a special attention. It is very effective for many diseases and problems with internal organs, but in order to combat any internal problems, you need to perform it with the utmost quality and correctly. This exercise helps with:

Diseases of the gastrointestinal tract;
Back pain;
Arthritis;
An unstable menstrual cycle;
Symptoms of menopause;
Stiffness and little mobility of the legs and neck.

Lie on your back straight. The tailbone should touch the floor, the back is completely pressed against it, the hands can be placed behind the head and locked into the lock. Exhale forcefully before doing the first repetition, emptying your lungs completely. As you inhale, lift your head off the floor, pressing your chin to your chest. At the same time, lift your fully straightened legs towards the ceiling, pull your socks towards you. You can stop on raising your legs up to ninety degrees, but if possible, stretch further. Freeze in this position - with your legs and head raised, then as you exhale, lower yourself to the starting position - the pose of a corpse.

Third

Starting position - kneeling straight, the body should grow up from the knees, the back is straight, the arms are lowered along the body. Spread your legs slightly wider than your shoulders to maintain balance, your hips should be clearly perpendicular to the floor. Next, place your palms on the area under the buttocks, rest your hands on your hips so that it is comfortable. Press your head to your chest, chin down. This is the starting position. As you inhale, tip your head backward, pushing your hips slightly forward and arching your spine. You do not need to do a deep back bend, just slightly stretch the spine. Freeze in a slight tilt, then, with an exhalation, return to the starting position. Please note that inhaling and exhaling when performing the exercises of the "Eye of Rebirth" or "Five Pearls of Tibet" complex should be as deep as possible. This contributes to a better saturation of the body with oxygen, being in different positions.

Fourth

Sit on the floor. Stretch your legs straight in front of you, pull your socks over yourself, keep your back straight and straight. Spread your legs slightly, about shoulder-width apart. Place your hands, palms down, on the floor on either side of your hips. Press firmly on the floor with your fingers pointing forward towards your feet. Tilt your head with your chin to your chest. Then do the inhalation exercise - tilt your head back; leaning on your legs, raise your torso so that it is parallel to the floor, your feet should rest on the floor, your knees should be bent. Hold this position for a few seconds, tighten all the muscles in the body, then gently return to the starting position - sitting on the floor, legs straightened, socks pointing up, straight arms resting palms on the floor. Take a second or two rest and do as many reps as you have for this week.

Fifth

The starting position is the yoga cobra pose. Lie on the floor with your stomach down, perform a lying position - rest your palms on the floor and straighten them, lifting your head, neck, chest and abdomen off the floor. Rest your toes on the floor, tighten your muscles. If possible and with sufficient stretch with your hips and knees, do not touch the floor. The palms should be placed with the fingers in front, keep your hands straight under your shoulders, they should be located clearly perpendicular to the floor. Legs are also shoulder-width apart. The head is thrown back. The exercise itself consists in the transition from the cobra pose to the downward facing dog. With this transition, press your head with your chin to your chest. With your body, you need to try to form an acute angle, the top of which will be your buttocks. Keep your legs straight, try to press your heels to the floor if possible. Hands should be in the same plane with the back. Freeze for three to five seconds in this asana, then slowly return to the starting position - the cobra pose.

Now pay attention to breathing during this exercise - when performing the transition to the downward dog pose, take a maximum breath, and return to the starting position, exhale strongly, emptying the lungs. This is a slightly unconventional style of breathing when performing exercises, but it is this technique of performing it that has the most beneficial effect on the entire body. At the end points - in the cobra pose and the downward dog pose - hold for a few seconds, while holding the air in a natural way.

At first, this exercise may seem the most difficult of all five, but over time it will become easier and easier for you, and even an increase in the number of repetitions will not bring heaviness to you, but rather lightness and desire.

Completion of gymnastics

After completing all the exercises, give your body a rest. Take the corpse pose - lie on your back with your legs and arms extended straight. Place your legs a little wider than your shoulders, move your arms to the sides of the body by about fifteen to twenty centimeters. Close your eyes and rest.

Performing the set of exercises "Five Tibetan Pearls" will give you a second youth, and you will find inner harmony!

If a person searches the net for 5 Tibetan exercises for every day, then most likely he has read Peter Kelder's book "The Ancient Source of Youth" (or heard about it). It is difficult to judge whether the author is presenting a fictional story, or whether it is taking place. It is not even known for certain whether the author himself, P. Kalder, existed. In any case, no evidence of his stay on Earth has survived. Perhaps the name and surname are fictitious, since the book was, first of all, a message and, secondarily, a work of art with an intriguing plot and a touch of mysticism.

Rules for the exercise "5 Tibetan pearls"

But, be that as it may, the health-improving system described in the book and including five exercises of Tibetan monks, recommendations for breathing, exercise technique, nutrition is quite effective and has already helped many men and women. Thousands of people have tested on themselves its positive impact, and the number of followers of the "Eye of Revival" is steadily growing. This means that the message has achieved its goal.

When doing the Five Tibetan Pearls exercises, it is important to adhere to the following rules:

You need to do it on an empty stomach.
Pay attention to breathing technique. Breathing should be deep, even, synchronous with body movements. Between inhalation and exhalation, always take a short and comfortable pause with holding the breath, during which you will hold one or another position. In the description of each exercise, we will focus on breathing technique.
The order of the exercises cannot be changed.
Start with a 3-fold repetition of each exercise. Increase the number of repetitions by 2 each week until you reach 21 times the count.
It is strictly forbidden to bring yourself to overwork, calculate your strength.
It is necessary to perform exercises in an even, unclouded state of mind. It is recommended to purify oneself by prayer, meditation before classes - what is closer to whom.
For exercising, you need a rug that is warm and dense so that it is comfortable to perform exercises from a lying position for a long time.

It is imperative, after each exercise, to pause, during which you need to stand up straight (hands on the belt) and take several deep and slow inhalation-exhalation, following the sensations in the body

Let's go directly to the description.

Exercise five pearls of Tibet. Diagram of all exercises

The first exercise of the five "Pearls of Tibet"

This is more of an energy exercise that simultaneously trains the vestibular apparatus.

Starting position: standing, feet - foot-width apart, arms - spread apart, palms down, head - straight. Execution: at a uniform speed, begin to rotate around the axis clockwise. Make turns until the first dizziness. It is possible to push back the vertigo threshold using a dance technique called "point holding". If you feel dizzy after three times, it means that each in the following days, perform three turns until the dizziness disappears. Then gradually increase the number of turns.
Never turn on your axis more than you can without feeling dizzy. Even if you are already doing the rest of the exercises in full. Despite the seeming simplicity, mastering the first ritual action (training the vestibular apparatus) may take a year or more. Be patient.

The second exercise of the five Tibetan pearls

Starting position: lying on your back. Legs are straight, brought together, arms are along the body, palms are pressed to the floor. Performance:

Exhale deeply. On a smooth and deep breath, raise your head and press your chin to your chest, raise your shoulders, your hands rest on the floor with your palms, then raise your straight legs as close as possible to you. Do not lift the pelvis, do not lift the lower back off the floor. Feet - in a neutral position, do not pull the toe. The main thing is to watch your knees - they should be retracted, legs - straight.

As you exhale, slowly lower your legs. And only then - the shoulders and head. If you return to the starting position in the reverse order, an unwanted load on the lumbar region will be created.

The alternating inhalation and exhalation should be slow, calm and deep and the same in duration. Try not to interrupt the rhythm of your breathing. Even if you decide to rest, breathe at that pace and as deeply.

The third exercise from the "5 Tibetans" set

Initial position:

Kneeling, the hips are strictly perpendicular to the plane of the floor, the knees are at a distance of the width of the pelvis, the position of the feet is vertical with the pads of the fingers on the floor. The back is straight, the shoulders are unfolded. The palms of the hands lie on the back of the thigh muscles, the fingers "look" forward, the elbows are directed backward, the chest is unfolded.

Performance:

At the beginning, the exercise is a deep exhalation. On exhalation, stretching the spine, tilt the chin to the chest. Then - on a deep and slow breath, we bend the spine back. At the same time, we throw our head back, slightly resting our palms on the hips, and bend the chest. On exhalation, we return to the starting position.

You can inhale and exhale, resting, and repeat the exercise from the beginning.

In the third ritual action, the deflection is carried out at the expense of the thoracic region, but not the lumbar. Pay attention to this.

Fourth exercise of the five Tibetan pearls

Initial position:

Sitting on the floor, legs are extended and apart shoulder-width apart. The back is straight. Put your palms on the floor on the sides of the gluteal muscles. The fingers are closed and directed forward.

Performance:

On a deep exhalation, stretching your back, lower your chin to the chest. While inhaling, we perform the following actions: throwing our head back, raise the body, resting our hands and feet on the floor. The arms remain straight, the legs are bent at the knees at an angle of 90 °. It turns out to be a kind of "reverse bridge". As a result, the torso and hips should be in one straight line, raised above the floor. Having reached this position, hold your breath, strain all the muscles of the body for a few seconds. Then relax and as you exhale, return to the starting position with your chin pressed to your chest. If you need rest, rest, but remember to breathe deeply and evenly as well.

Fifth ritual act

Initial position:

The emphasis is lying bent over. In this case, the fingers are closed, the hands are located at the hip joints, the arms are straightened. Pay attention to the shoulders! The head should not fall between the shoulder joints. Stretch the top of your head up, extending your neck. You lean on your palms and toes. The legs are at the same distance from each other as the hands. The shins, thighs and pelvis do not touch the floor.

Performance:

As we exhale, we throw our head back and up, bend in the thoracic region. The pelvis and legs remain motionless. While inhaling, we smoothly transfer the chin to the chest, while simultaneously lifting the pelvis up. Keep your legs and arms straight and touch the floor with your heels. The body turns out, as it were, folded in half in the area of the hip joints. Do not bend your knees. Hold for a while in this position, "sag" in the shoulders, relax (the chin is pressed against the chest). Then, as you exhale, return to the starting position.

Please note that after performing the ritual actions, you must take a warm or summer shower. But by no means cool. Dousing with cold water is excluded. This is a safety technique.

It will be a little difficult in the beginning. But very soon you will be doing the Tibetan complex with ease. It is best to practice every morning at sunrise. Although, it is not forbidden after work, in the evening - at sunset.

Time will pass, and you will understand that the five Tibetan exercises for every day are not just health exercises, it is one of the tools for personality transformation and will training.

At all times, people have sought to find the secret of longevity, health and harmony with their bodies. But no one has ever managed to create such a unique tool, because it is already embedded in everyone. You just need to use the correct key. One of them is the "5 Tibetan Pearls" system, which you will learn more about in this article.

About the complex

The system consists of five exercises invented by monks in Tibetan monasteries. Legend has it that a famous writer, who was on a trip to India, once visited one of the monasteries of mountainous Tibet. Seeing the monks there, he immediately noticed that they are very vigorous, have a toned and thin body, although as it turned out later, many were over 100 years old.

The secret of their longevity and excellent appearance was in performing a set of exercises, five of which were selected by the guest of the monks and described.

Benefits for the body:

First, the system lowers the pain threshold. You will be less likely to complain of any kind of pain if you exercise regularly.
Secondly, after the first week of regular exercise, your muscles will become more flexible.
Thirdly, there is a beneficial effect on the cardiovascular system.

And finally, the ability to lose weight. This was proven by American scientists back in 2004. According to the research results, which, in essence, these exercises are, improves metabolism, which directly contributes to weight loss.

Execution rules:

You should practice in a well-ventilated area or outdoors, always barefoot and in light, preferably linen, clothing.
It is necessary to exclude the consumption of food 3-4 hours before training.
Do not practice through pain.
The muscles should be relaxed, including the muscles of the face.
The load should be increased gradually.
A warm shower is required after class.

Observing these rules, you can speed up the process of losing weight several times.

A set of exercises

You need to stand up straight and place your hands on your sides horizontally on the floor. Now start circling around you clockwise as many times as you can. In other words, to dizziness. Do several more turns each day, gradually bringing this number up to 50. If you feel tired, take a break. The exercise is aimed at improving the vestibular apparatus and getting rid of migraines.
Lie on your back on a special mat, legs are joined together, hands are pressed to the body. Raise your legs gradually, creating a right angle. At the same time, slightly raise your torso. Do 3-5 times, also gradually increasing the number of repetitions. Relieves unnecessary stress on the thyroid gland, digestive and urinary systems. Strengthens muscles.
Get on your knees, spreading your legs a little, chin close to your chest, place your hands under the buttocks. Now bend over backward, bring your shoulder blades together, keeping your hands on your hips, and gradually tilt your head back. Repeat 3 times. You should feel the heaviness in the muscles of the back and legs, because they are the ones that are strengthened during this exercise.
Sit on the floor with your legs extended forward and your arms at your sides. Raise your torso slowly and gently using your arms and legs. This is the so-called "bridge" without deflection, the body should be horizontal. In this position, awaken for 2-3 seconds, feeling tension, and then also easily lower your body to its original position. Helps with high blood pressure, heavy menstruation, during menopause, sinusitis.
Lie on your stomach, then lift your body using your toes and elbows. The position is similar to push-ups from the floor. Throw your head back, chest forward. Gradually stretch your fingertips and palms towards each other - you need to form an upward angle. In this position, you must stay for 3 seconds. Then take the starting position. Promotes rejuvenation of body cells, weight loss.

The effect of the lessons

As we have already said, during classes, or rather, when you train for about 2 weeks, you will feel a wonderful and invigorating effect. And after 3-4 weeks you will begin to lose those extra pounds. In addition, you can expect:

Reduced stomach volume
Decreased appetite
A surge of energy and vitality
Elimination of puffiness of the face
Muscle tone

Examples of reviews

I have been practicing this technique for 5 years already. I always feel great, full of energy, ready to live and create. And, by the way, before classes I was very notorious because of my weight. He reached 120 kg. In just six months, I lost 30! A year later, I already weighed 60 kg! Thanks for this miracle! Elizaveta S., Kiev, 39
Hello! I found out about five pearls by chance, somehow stood in line and heard from a woman about her wonderful transformation after the start of classes. I decided to search the Internet for what kind of animal it is. And I found it. Well, I guess what the hell is not kidding. I'll try. And I just lost myself, my husband left, my daughter has not lived with me for a long time, and all because I am a fat and insecure housewife. I thought everything! I didn’t want anything, didn’t eat anything, but the kilograms grew. By September 2013 weighed about 100 kg. Well, so, I began to study out of despair. The first week was difficult, I wanted to abandon this business, but I began to notice that the kilograms were melting before our eyes. She continued. And then I even got a taste. And what do you think? I returned to normal life in a year, girls! Now I weigh 55 kg, take care of myself, met a wonderful man whom I married. And now we are expecting a child, and I am 45 years old, after all! To whom you tell - they will not believe! I look great. Thin and happy. Who can boast such weight at this age? Happinnes exists!! And all thanks to what? Of course, to my 5 pearls. What would I do without this ?! Girls, and men too, take them into service! Lyubov L., Moscow, 45

Judging from the reviews, we can say that the complex is really working. And revives people to life.

Contraindications

Each plus has its own minus. Consider the reasons why you should not do yoga.

Inguinal and intervertebral hernia
Post-rehabilitation period, due to very serious operations (usually 3-6 months)
Malignant tumors
Pregnancy. In the first 3 months, classes should be canceled gradually, then reduced to nothing. - after 3 months after childbirth.
Women during menstruation
Fractures

There are few contraindications. But they must be taken into account.

Don't exercise without knowing the contraindications. The technique is very serious. Yes, at first glance, it cannot do much harm. But this is not the case. Remember your health and take care of it.
If you are having trouble with something, relax, rest, and return to the exercise after 10 minutes. Not working today? It will definitely work tomorrow!

The stress, poor environment and hardships of modern life negatively affect most of us, leading to poor health and premature aging. However, everyone can fight this - it is enough to spend 20 minutes a day on a set of exercises of 5 Tibetan pearls to get a beneficial effect for the whole body. Daily practice clears the mind, balances hormone levels, promotes health, and supports emotional well-being.

The essence of gymnastics

The Five Tibetan Pearls are the basic movements of yoga. These are not vigorous exercises, but simple postures that activate the body's nervous system at an etheric level to restore health and vitality. It is believed that gymnastics was developed by Tibetan monks over 2,500 years ago. They were convinced that daily activities were the key to the "fountain of youth."

Each exercise has numerous benefits that, when combined with consistent practice, can prevent common problems that come with age. Classes help:

Keep your balance.
Strengthen your muscles.
Make your back more flexible.
Improve strength and endurance to slow down the aging process.

Presumably, these five exercises activate the seven chakras, which stimulate the glands. These are components of the endocrine system, which is responsible for the proper functioning of all organs. Alternative medicine specialists believe that the glands are part of the body's electrical grid, along with the brain and the sympathetic system. They also serve as conductors for ether or life energy.

Based on these ideas, it was suggested that each pearl develops glands. This enhances the body's ability to receive this energy, which is sent to the brain and, like an electric current, spreads throughout the body through the glandular system.

Origins and theories

The modern world learned about the ancient practice thanks to the American Peter Kelder, who described it in his publication "The Eye of Revelation" in 1939. Almost nothing is known about the author himself, except that he grew up in the western United States and left home as a teenager, going in search of new life. In the 1930s, he met a retired British Army colonel and shared with Kelder stories of his travels, one of which revealed the secret of the five Tibetan pearls. The book was the result of these conversations.

In his pamphlet, Kelder claimed that while in India, a British officer (he calls him Bradford) heard the story of a group of Buddhist lamas who opened a "fountain of youth." As old people, they suddenly regained health, strength, energy after they ended up in one monastery.

After retiring, Bradford went in search of this place and ended up living with the lamas. From the monks, he learned about five exercises, which they called pearls.

According to Kelder, the lamas described the action of seven spiritual vortex currents of the body, which are:

in the forehead;
on the back of the head;
at the base of the neck;
on the right in the area of the liver;
in the reproductive organs;
one in each knee.

According to this theory, the speed of vortex flows decreases with age. This leads to poor health. However, this speed can be increased by doing gymnastics daily. This, in turn, will lead to better health.

Today pearls are considered a form of yoga from Tibet, similar to the one that originated sometime in India.

But there are differences between them. Traditional Tibetan yoga and pearls emphasize a continuous sequence of different movements (vinyasa). Indian practice focuses on static postures. Although mentions of pearls have been found in the writings of yoga adepts for decades, skeptics argue that the Tibetans themselves never recognized them as original practices.

The origins of gymnastics prior to the publication of Kelder's brochure remain a matter of controversy. However, a comparison of the pose illustrations indicates a significant similarity between pearls and Tibetan Trul Khor gymnastics. The adherents of the latter consider this impression to be deceiving. However, one of the adherents of the Tibetan form of Saskya Buddhism stated that pearls are the original form of yoga. They come from the true Tantric lineage of Indo-Tibet.

In addition, it has been suggested that yoga appeared as much as 700 years later. Consequently, the five Tibetan pearls could not develop from Tibetan or Indian practices. Another theory was put forward that their source, most likely, is the Kum Nai system, which is just 2500 years old. But most researchers agree that the pedigree of gymnastics is not the main thing. Its great potential is important for everyone who is able to devote 15–20 minutes to classes per day.

Benefit for health

As stated in Kelder's book, after staying at the monastery, the British officer turned him from a stooped old man with a cane to a "youth" with perfect posture and in full bloom. In addition, he even grew hair without a hint of gray hair. The revised edition of The Eye of Revelation provides practitioner feedback on the beneficial health effects. These include improved vision, potency, memory, hair growth and rejuvenation.

Most practitioners agree that the Five Tibetan Pearls are a set of exercises that affect the body, emotions and mind. According to the aforementioned theory of influence on the glands, classes have a beneficial effect on the work of all organs and systems, including physical and energy ones, which includes the aging process.

Unfortunately, claims are often exaggerated and fall short of expectations. Benefits are most likely to come from increased energy, reduced stress, a sense of calmness, clarity of thought, increased strength and flexibility. This generally leads to better health and well-being. In addition, it is recommended to combine exercise with proper nutrition and increased overall activity.

Thus, the health benefits of gymnastics are manifested:

In cleansing from toxins.
Reversing the aging process.
Good sleep and memory strengthening.
In improving the emotional and mental state.
In the relief of joint pain and inflammation due to arthritis.
Weight loss.
An increase in strength.

Its main advantage, according to Buddhist practitioners, is the coordination of the chakras. They are rotating wheels or vortices of energy (prana) of different colors that perform many functions. Chakras are powerful electric and magnetic fields. Through them, the energy of the universe flows through the body, including the meridian system.

There are 7 main and 122 minor centers in the body. The main chakras are located as follows:

At the base of the spine (root).
At the navel (sacred).
In the solar plexus (solar plexus chakra).
In the heart (heart).
In the throat (throat).
In the center of the forehead (third eye chakra).
At the top of the head (crown).

They are associated with all other energy systems in the body and the various layers of the aura.

The speed of rotation of the chakras is the key to good health. In addition, it is important to free them of negative energy so that they do not lose their ideal shape.

This charge speeds up the rotation of the chakras while coordinating them. This allows you to harmoniously distribute energy in the endocrine system, which is one of the main requirements for healing and rejuvenation.

Exercise

Before starting classes, it should be noted that twisting and stretching can aggravate some diseases, for example, heart problems, Parkinson's disease, multiple sclerosis, severe diseases of the spine and joints, hypertension, hyperthyroidism. Complications can occur if you are taking medications that make you dizzy. Remember to check with your doctor beforehand if you have any health concerns.

Warming up exercises

This warm-up before performing the Five Pearls will help open up, relax, release tension, strengthen and tone various parts of the body. If you are overweight, in poor physical condition, or a serious illness, this group of exercises can help you start your journey to more activity.

Start this exercise group with 2 repetitions each. Increase their number gradually. As a result, you should get 10 repetitions. In total, you need to perform 6 warming up exercises:

Stand up straight, tilt your head to your left shoulder and wait 5 seconds. Then bend over to your chest and maintain this position for another 5 seconds. Repeat with the left shoulder. But now do not tilt your head, but lean back and hold for 5 seconds. Return it to its normal position. Exhale as you move your head and inhale as you return to an upright position.

Stand straight, slowly roll your shoulders forward, then back. Do this 5 times. Breathe deeply as you perform the complex.
Stand straight, elbows bent, hands in front of chest, fingertips together. The palms are divorced. Press the fingers of both hands together until they almost come together. The palms should not touch. Release and repeat. Breathe normally.
In a relaxed position, while standing, keep your hands in front of you. Grasp your left wrist with your right hand, pressing your thumb against the inside of it. Squeeze gently but firmly 5 times. Do the same with your left hand squeezing your right wrist. Breathe normally.
Lower yourself onto a flat surface with your torso lifted up and resting on your elbows. Bend and unbend your knees rhythmically in quick succession. The heels should not come off the floor throughout the entire exercise. Do reps for 20-30 seconds. Breathe normally.
Standing on all fours, lift your chin. Arch your back down so that your pelvis rises. Then press your chin against your chest. Bend your back upward so your pelvis now drops. Inhale while lifting the tailbone and exhale while lowering it.

Basic Pearls Course

The set of exercises consists of five pearls. When performing them, you need to relax as much as possible and focus on sensations, feel harmony. Complex technique:

The first pearl. Stand straight, raise your arms to shoulder level and spread them horizontally to the sides, palms facing down. Turn clockwise. Stop when your head is slightly dizzy. Gradually increase the number of turns, to a maximum of 21. As you turn, inhale and exhale deeply.
The second pearl. Lie on the floor, look up. Stretch your arms, palms parallel to the floor, fingers do not spread apart. Then lift your head off the floor, lowering your chin. Along with this, raise your legs. The knees should not bend. If possible, place your legs behind your head. Now, take your time, lower yourself, still without bending your knees. Relax your muscles and repeat. Take a deep breath, raising your limbs and head, and exhale slowly, lowering them.
Third pearl. Kneel with your back straight. The toes are facing inward. Place your hands on your thighs. Tilt your head forward, lowering your chin. Then fold it back, arching the spine. The hips should serve as palm rests. Return the body to the starting position and repeat. Inhale while arching your spine. Exhale while assuming an upright posture.
The fourth pearl. Sit on the floor with your legs extended forward. Spread them about 30 cm to the sides. Sitting upright, place your palms next to your buttocks. Lower your chin to your chest. Tilt your head back as far as possible. Along with this, raise your body, bend your knees, but keep your arms straight. Tighten all your muscles. Then relax them, return to the original position. After resting, repeat. Inhale while rising, hold the breath at the moment of muscle tension, exhale completely lowering.

Fifth pearl. Lie face down. Place your palms together and bend your toes inward. Rise on your hands - they should be perpendicular to the floor, the spine will bend at this moment, and the body will seem to sag. Tilt your head back as you go. Bending at your hips, lift your torso up in an inverted V. Lower your chin at the same time. Return to the starting position. Breathe deeply as you raise your body and exhale fully as you lower it.

If, while doing the exercises, you feel pain in the joints or feel unwell, then you should stop exercising, give the body a rest. The next day, gently start warming up exercises, controlling your condition. Increase the load gradually and dosed.

Alternative course

The next group of exercises is designed as a preparation for pearls or as an alternative if for some reason you cannot perform them. This exercise promotes strength and flexibility. Start with 2 or 3 repetitions of each exercise daily until you can do 10. As you develop strength and dexterity, move on to the five pearls described above:

Stand with your back straight, feet spaced 30 cm apart. Extend your arms to the sides at shoulder level, palms facing down. Turn right. Touch the opposite shoulder with your left hand. The right hand should be behind the lower back. Repeat in the opposite direction. Let your torso and legs follow the rotation of your arms. You can lift your heels slightly off the floor. Turn your head in the direction of the turn. Breathe to the beat.
Lie on a flat surface, lift the body, rest on your elbows with your palms down. Without bending your knees, lift them off the floor. Don't move for 20 or 30 seconds. Inhale while raising your legs, breathe normally, keeping them up, exhale, lowering them.
Stand with your back to the wall, feet about 30 cm apart. Without moving your legs, bend forward so that your buttocks rest against the wall. Slide down, bending your knees until your thighs are horizontal to the floor, as if you were sitting in a chair. Hold the position for 15 seconds and then rise slowly. Start exhaling as you go down, inhale as you go up.
Lying on your back, straighten your arms, palms facing down. Keep your feet flat on the floor and bend your knees. Lift your pelvis by holding it for 10 seconds. Return to the starting position. Inhale as you lift your buttocks and exhale as you lower them.
Get on all fours. Lift your glutes so your body forms an inverted V. Do not bend your legs, and your arms should form a straight line with your back. Maintain this position for 15 seconds. Inhale while lifting your buttocks. Breathe in slowly and deeply while holding the position, and then exhale, returning to the original position.

special instructions

In the first week, if you are relatively healthy and fit, 3 repetitions for each exercise is enough. If you are inactive, overweight, and have health problems, you need to tread carefully. Do one of the first three exercises every day, and only when you feel completely comfortable.

If you are overweight, do not perform the fourth and fifth pearls until you develop strength and endurance. Exercises 4 and 5 from the alternative course are allowed. After enough practice, you can move on to their counterparts from the main course.

Only do what is comfortable. This will probably be just one repetition of each exercise during the first week. Do not hurry. Increase your reps, one every week, or faster. The main thing is not to experience pain or discomfort while doing gymnastics. 21 repetitions is the maximum for each exercise. If you want to improve your program, practice at a faster pace. But in any case, no more than 21 repetitions per day. Overdoing it can negatively affect the chakras, leading to imbalances in the body.

The Five Tibetan Pearls can stimulate detoxification and often create unpleasant physical symptoms. Therefore, it is recommended that you increase the number of repetitions gradually on a weekly basis.

If you haven't exercised for a while, try preparing for these activities by walking for half an hour every day. Alternatively, a stretching program that gradually increases exercise types and duration.

A sugar-free, low-fat diet is of particular importance when introducing the five pearls into your daily practice. In addition to gymnastics, the ascetic lifestyle in the mountains also contributed to the good health of the monks. Try to eliminate all indigestible or allergenic foods from your diet. Thus, you will tune in to a healthy lifestyle.

Exercise every day. You can take a break for just one day per week. Think, they will not take much time - only 20 minutes. If the exercises are performed less than six days a week, the results will have to wait much longer. If time is limited on certain days, do 3 repetitions. It will take less than 5 minutes.

For maximum benefit, exercise in the morning before breakfast, if possible. If it doesn't work out, then try to devote time to the complex at any free moment.

The daily practice of the exercises described above is one of the most important elements for health. Numerous reviews from all over the world suggest that this gymnastics allows you to return to a full life. With the help of five pearls, it is possible to get rid of excess weight, joint pain and maintain this result, provided that you exercise on a daily basis. A healthy diet and half an hour of walking a day will also consolidate the rejuvenating and healing effects achieved by following the practice of Tibetan monks.

This is a simple exercise system based on the practice of Tibetan yoga. It was discovered to the West by Peter Kelder in 1939, when he wrote the book “The Eye of Rebirth. Rejuvenation secrets. Ancient practice of Tibetan lamas ”. In addition to physical exercise, it also examined relaxation and prayer techniques that allegedly helped Tibetan monks to keep their body and spirit in good shape. Whether the technique described by Kelder really relates to the practices of Tibetan lamas is still an open question.

However, experts agree that Kelder's proposed pattern of all five exercises is effective in maintaining health and wellness. "The" Five Pearls "clearly traces the connection with Tibetan yoga, the roots of which, in turn, go back to Indian yoga, - comments Alexander Gunko, teacher of hatha yoga at the studio "Moscow School of Yoga"... - Due to the difference in climatic conditions, Tibetan yoga is more energetic and contains more dynamic work with joints compared to Indian practice, where there are quite a lot of static fixations and stretching. In my opinion, such dynamic activities suit us much better - after all, the Tibetan climate is similar to the Russian one. "

What are the benefits of the 5 Pearls of Tibet exercise?

The main "trick" of the technique is a soft tonic effect and a relatively small amount of exercises. “It is very suitable for those who have very little time and who are too lazy to practice classical yoga. If the body is more or less healthy, then this gymnastics will be good as an invigorating practice, ”says Daniil Markin, qigong instructor of the Yoga Federation network of centers.

“I would call this gymnastics surya namaskar in Tibetan,” says Alexander Gunko. "The work on the spine in both of these sequences is almost the same."

Gymnastics "Five Pearls" contains exercises that allow you to work out the main joints and large muscle groups, and also improves the functioning of the hormonal, lymphatic, circulatory systems.

Weight is unlikely to decrease, but posture and general well-being will improve.

Do not be confused that there are only five exercises in the complex. Each of them has its own purpose:

* The first exercise is rotation around its axis. “As a result, the vascular system, the vestibular apparatus are strengthened, and the venous outflow is improved. And this is true for many: most of us lead a sedentary lifestyle, so often people after 35 years of age are faced with impaired venous outflow, which leads to diseases, ”comments Oleksandr Gunko.

* The second exercise is lifting the legs. It strengthens the muscles of the core and hips, and improves spine health. “Due to the fact that we simultaneously raise our legs and head, we have a stretching of the spine,” explains Alexander. “And since this happens in dynamics, in a multi-repetitive mode, the intervertebral discs work like pumps, the fluid begins to renew there, blood circulation and nutrition of the entire paravertebral canal improves.”

* The third exercise is a gentle arch in the lower back. At this moment, the muscles of the thighs and the front surface of the body are stretched. “I do not recommend throwing your head back, as prescribed by the classic version of the exercise. From the point of view of yoga therapy, it is better to keep the head straight and smoothly stretch the neck, ”says Alexander Gunko.

* The fourth exercise is to lift the pelvis. “In this position, we strengthen the paravertebral muscles, deep muscles of the spine, as well as the arms, wrists, and thighs. Plus, we work with the sacroiliac joint. For lower back pain, but not for acute pain, the exercise will be very useful, ”our expert comments.

* The fifth exercise is vinyasa (transition from the downward-facing dog to the upward-facing dog). “Here we are working with the circulatory system, strengthening the vessels of the brain, with the shoulder joints, stretching the posterior and anterior fascial arches,” sums up Alexander Gunko.

5 Tibetan Pearls Exercise: Limitations

You should not do the exercises for those who have spinal diseases in the acute phase. It is worth refraining from the practice during menstruation and pregnancy.

We asked Alexander to show us a therapeutic version of the complex, which is available to almost everyone.

How to build a lesson

* Before practice, do a small joint warm-up: several soft bends, arm and leg swings.

* Perform all exercises in sequence. Determine the number of repetitions and approaches yourself. “For beginners, I recommend doing 5 repetitions of each exercise. The more experienced and prepared can increase this number to 20 or carry out the practice in several approaches, ”adds Oleksandr Gunko.

* Do not hurry. Exercise at a calm, steady pace, make sure that your breathing does not go astray.

* Optionally, the lesson can be completed with savasana.

All you need to do the exercises is a mat.

Rotation

Lie on your back with your arms extended along the body. Pull the socks of your feet towards you. While working your abdominal muscles, at the same time raise your legs and head above the floor. Aim your feet at the ceiling. Fix in this position for five breaths and then smoothly return to the starting position. This will be one repetition.

Incline

Get down on your knees, lean on the toes of your feet. Keep your body straight and stretch the crown of your head up. Roll the tailbone forward, place your palms on the lower back with your fingers down. Stretching the front surface of the body up, gently bend the body back. Do not squeeze the lower back, do not tilt your head back - the neck should continue the line of the body. Fix for 5 breaths and exhalations, then smoothly return to the starting position. This will be one repetition.