• Tibetans will leave you just as energized as a cup of coffee with the bonus of stronger muscles and improved flexibility.Yoga girl image by huaxiadragon from Fotolia.com
  
  The Tibetan exercises, also known simply as "Tibetans," are simple, yoga-like exercises that originated in Tibet. Usually performed in the morning, Tibetans provide an immediate burst of energy, and, when performed regularly, result in significant weight loss and increased muscle strength and tone, flexibility and overall energy in three months. Health benefits of the Tibetans include an increase in metabolism, stronger bones, improved immune system, alignment and strengthening of the spine and relief from menopausal and premenstrual symptoms, as well as from arthritis and other aches. Tibetans are an easy, energizing and healthy way of staying in shape or working your way up to yoga.
  
  

Where, When and How to Perform Tibetans

• You can perform Tibetans anywhere you have enough space to stretch out your arms and enough floor space to lay down. Tibetans should be performed one to three times per day, especially once after you wake up in the morning and again in the evening. However, performing the Tibetans at whatever time is convenient for you is perfectly okay. Beginners should start with three to four repetitions (reps) of each exercise for one week. Increase the number of reps by three every week until you are able to perform 21 reps per exercise. Tibetans can still produce results even if you are never able to perform 21 reps, but don't give up too quickly. Try performing three sets of seven reps, pausing briefly between sets.
  
  

Tibetan Exercise 1

• The first Tibetan might bring back childhood memories of spinning in a circle until you were so dizzy, the room spun. There's more to this spinning activity than simply being fun. According to FamilyEducation.com, spinning energizes your body while also balancing your body's hormonal system. To perform the first Tibetan, stand up straight with your arms extended out at shoulder level and spin your body to the right. Speed is not important, so spin at a pace that is comfortable for you. However, spinning slowly at first will keep you from feeling too dizzy too soon. If you get too dizzy, focus on one particular point until you are able to let your vision blur without feeling dizzy. As you spin, inhale and exhale through your stomach rather than your chest, breathing deeper when you stop spinning, until any dizziness goes away and you regain your balance.
  
  

Tibetan Exercise 2

• The second Tibetan is similar to a Pilates or abdominal exercise. Lie flat and face up on the floor with your arms extended along the sides of your body, legs straight and palms face up or down. Inhale as you raise your legs until they are perpendicular to the floor, or as high as you can, while simultaneously raising your head off the floor and tucking your chin toward your chest. Exhale while bringing your legs and head back down to the starting position. Begin performing three reps and add three more reps every week until you are able to perform 21 reps at a steady rhythm without stopping. To make this move easier, place your hands under your hips with your palms faced down. If you are a beginner or have weak abdominal muscles, begin with your legs bent. Gradually straighten your legs every day until your abdominal muscles strengthen and you are able to perform the move with your legs completely straight.
  
  

Tibetan Exercise 3

• The third Tibetan is similar to the Camel position in Yoga, which is performed for improving posture. To perform the movement, kneel on the floor, keeping your upper body erect. Keep your arms extended at your sides with your palms against your thighs or place your hands behind your middle or lower back. Bend your neck and head forward, tucking your chin toward your chest. Inhale as you bend your neck backward, allowing your neck and head to drop, and lean back while arching your upper back, relaxing your lower spine and bringing your shoulder blades together. While you arch, let your hands drop behind you, bracing them against your body for support. Exhale as you move forward to the starting position.
  
  

Tibetan Exercise 4

• For the fourth Tibetan, imagine you are forming your body into a bridge or bench. Sit up straight on the floor with your legs extended straight out in front of you and 1 foot apart. Extend you arms at your sides with the palms of your hands flat on the floor and your fingers pointed forward. Drop your chin to your chest as you inhale, drop your head backwards while simultaneously raising your body off the floor - bending your legs but keeping your arms straight - until your torso and thighs are aligned with one another and are parallel to the ground. Only the palms of your hands and the soles of your feet should remain in contact with the floor as your arms and legs support the weight of your body. After holding the bridge-like position for one count, exhale as you lower your body back to the starting position and drop your head forward once again.
  
  

Tibetan Exercise 5

• You will probably recognize the final Tibetan exercise as the Downward Dog position in Yoga. To perform this move, begin with the Cobra position in Yoga. Position yourself onto your hands and knees, both of which should be a little less than shoulder width apart. Come up on your toes, shifting your weight to your arms while straightening your legs, arching your back and bringing your head back so that you are looking at the ceiling. Only your hands and toes should be in contact with the ground. This is the Cobra position. From the Cobra position, inhale as you bend your waist and knees and push your hips and buttocks into the air until your body forms an inverted V. Once your body is in the inverted V shape, your arms and legs should be straight. Tuck your chin toward your chest and, if possible, place your feet flat on the ground. Exhale as you come back down into the Cobra position.