5 Tibetans - Rite № 4

• Sit down on the floor with your legs straight out in front of you and your feet about 12
inches apart. With the trunk of the body erect, place the palms of your hands on the floor
alongside the buttocks.
• Then, tuck the chin forward against the chest.
• Now, drop the head backward as far as it will go. At the same time, raise your body so that
the knees bend while the arms remain straight. The trunk of the body will be in a straight
line with the upper legs, horizontal to the floor.
• Then, tense every muscle in the body.
• Finally, relax your muscles as you return to the original sitting position, and rest before
repeating the procedure.
• Breathe in as you raise up, hold your breath as you tense the muscles, breathe out
completely as you come down. Continue breathing in the same rhythm as long as you rest
between repetitions.