Monk’s Advice – Yoga Poses For a Complete Workout


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Yoga is undoubtedly the best workout routine you can have in order to stay fit. There are a couple of routines followed by Tibetan monks for a slow aging and healthy life. These dates back to almost 2500 years. The routine is referred to as the Fountain of Youth exercise. They help in detoxification, balancing of chakras, slowing down the aging process, for getting sound sleep, for enhancing memory, and well being of mental and emotional health, etc. So get ready with your yoga mats for a healthy journey as here are some yoga poses for a complete workout for your body.


Before you start, if you do not exercise regularly, do simple ones first and slowly build up the stamina for hard routines. You can do the following workouts only 21 times a day. If you do more, it can affect your body in a negative manner. If you are doing less than 21, end it in an odd number because according to Tibetan monks aligning your chakra matters. Also, it is advisable to consult with your physician before starting any physical routine.

Tibetan Spin

Position: Stand straight with your arms stretched out to both sides, palms facing down horizontal to the floor. Lift your index finger and fix it as you spin to focus on. Spin whichever way you feel comfortable with your body and keep counting.

Duration: Stop when you feel dizzy. For beginners, it may not be easy for the first couple of times. Do not do more than 21 in a day. It may affect your body negatively.

Prone to Upward Staff Pose

Position: Lie horizontal to the floor, palms facing down and face up. Tuck your chin in your chest by lifting your head slowly. Be very careful while doing this position. Then raise your chin along with legs in vertical direction and knees stretched. Lower your legs and go back to the first position.

Duration: Time your breath with the number of times. 21 is the advised number of times.

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Rabbit to Camel Position

Position: Rabbit pose – Curl your toes under and kneel on the flower. Slowly bring your face down to knees. Bring your back to an arch position and tuck the belly button up to the spine.

Camel pose – Lift your chest slowly and extend out with your head using your abdominal muscles and stand erect. On the top of your buttocks muscles, place your palms to keep little pressure to extend using the spine. Extending and opening through quadriceps, belly, and chest should be done by keeping your head lower. Inhale and stand erect by lifting up your chest. Duration: Move from rabbit pose to camel pose. Do this routine 21 times a day.

Staff Pose to Upward Plank Pose

Position: Straighten out your legs and sit on the floor with feet about hip-width apart (staff pose). Keep your palms on the floor with your fingers facing your feet. Slowly tuck your chin into your chest and drop your head and lift your body with arms street and knees bending. You should be in an inverted table position. You can come to an upward plank pose with your knees straight and look like an upside-down push-up. Since this pose is tough, remember to do ujjayi breathe.

Duration: Do 21 times or end in an odd number before 21.

Upward Dog to Downward Dog

This is a very common pose practiced in every yoga class. It is simple and can be done multiple times with ease. You can also switch from upward to downward dog pose to upward puppy pose where you can keep the tops of your legs on the floor to a child’s pose.

Duration: These four poses can be done 21 times. It is very relaxing for the spine.

These yoga poses are more than enough to work muscles in almost every part of your body. They can be tiring so start with fewer repetitions. Follow this course for a complete body workout to stay young, healthy and fit for life.

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