15 minutes a day for vitality: Here's why the Tibetan Five Exercise is popular around the world

Five Tibetans is a system of simple and easy exercises that do not require special conditions or special physical preparation

Their value is reflected in increased energy, better condition and restoration of the general natural vitality of the organism.

Created in the Himalayas, also known as the Five Rites of Renewal, the exercises arrived in the West in the early 20th century.

Five Tibetans take 15 minutes during the day, but because of this they can significantly increase physical strength and flexibility, as well as mental sharpness, restoring vitality, good physical condition and a sense of satisfaction.

You can repeat each exercise seven times (if you feel weak, start with three repetitions of each exercise).

Every week if you have been regular, increase the number of repetitions. For example, if you start with three, the next week do five, then seven, then 14 and so on until you reach your goal, which is 21 repetitions of each exercise.

There are five positions that make up this exercise routine:

The First Tibetan – Spinning: Stand and extend your arms at shoulder height. Slowly turn clockwise until you feel a slight dizziness.

The second Tibetan – raising the legs: Lie on your back with your arms close to your body. Inhale and lift both legs to a vertical position while simultaneously lifting your head towards your chest. Exhale and slowly lower your legs and head back to the floor.

The third Tibetan – supine: Kneel on the floor with your knees hip-width apart and place your palms on your lower back. Breathe in and lean back, tilting your head. Exhale as you return to the upright position.

The Fourth Tibetan – bridge: Sit on the floor with your legs extended in front of you and place your palms on the floor next to your hips. Inhale and lift your hips up as you bend your knees, creating a bridge-like position. The head should be slightly bent back. Exhale as you return to the sitting position.

The fifth Tibetan - the opposite of the letter V: Start in a plank position, with your hands and feet on the floor. Inhale and lift your hips up, forming an inverted V shape (downward facing dog). Then, as you exhale, lower your hips toward the floor, arching your back and lifting your head (upward facing dog).

/Telegraph/