- Are you moving across the floor after each repetition? You should be able to simply roll onto your whole feet and then back down into the sitting position again.
- If your arms are too short, it will be hard to slide or swing your buttocks all the way back to the sitting position.
- In the sitting/starting position do you have to elevate your palms by doing a 'lift' onto your fingertips?
- Do you begin in a hunched forward position after each repetition. Your back should be straight.
Friday, January 05, 2007
4th Tibetan Rite - Are your hands too short?
I am a yoga teacher, and have Chris Kilham's book on the Five Tibetans, but your approach is so much more comprehensive...let me know when the book, etc., becomes available in the US. I also have difficulty with the 4th Tibetan...I have trouble swinging my butt back down far enough back to lay flat. It seems as if my arms are too short. What can I do to overcome this? Thanks!
Regarding the 4th Tibetan. If you are unable to return all the way to the sitting/starting position with your legs straight out in front of you, then it is quite likely your hands are too short to achieve this without a prop. This is not uncommon. To ascertain if this is indeed your situation there are a couple of tests.
Depending on how short your arms are, you could use a couple of folded towels which you place under your full hands (see picture at top). Adjust the height until you are able to get your buttocks all the way back to the starting position.
Cushions are no good because they are not stable enough, & create muscular imbalances and pressure on joints. This is particularly important when you are doing repetitive movements. Books are not safe as they can slip from under you. Non-slip yoga blocks are great but they are normally too high and you may only need an inch in height or so. Blocks of wood cut to the height you want are fine - but be careful of splinters and avoid surfaces where they might slip from under you.
You could try doing them on your knuckles (thumbs on outside). You've got to be careful not too put too much weight on your shoulders if you use this method, so try pressing all 10 toes onto the floor and your knees over your ankles. See picture below.
Having said all that - in T5T we commence the posture differently to Kilham or Kelder's. You learn the posture in 3 chunks, making it easy for everyone to achieve. The goal is to have the centre of gravity evenly balanced between the arms and the legs so there is not excess weight on the shoulders.
With regard to the book, Random House launch it in the US/Canada on April 3rd 2007. It is called 'The 10-Minute Rejuvenation Plan' and you should be able to buy it in most bookstores or on my website www.T5T.com
If you wish to publish this article for your website - you may do so, provided you assign the correct copyright and accreditation exactly as shown below:
Copyright (c) 2006 Carolinda Witt - author T5T - The Five Tibetan Exercise Rites (Penguin) and The 10-Minute Rejuvenation Plan (Random House)