In a previous post I went over my journey with the five Tibetan Rites…and the benefits I received from practicing them daily.
[Missed it? Check out “My Journey with the Five Tibetan Rites“ here.]
But what if you or a student aren’t able to do the full five tibetan rites?
Modify, modify, modify!!!
Typically we think that being in the full pose is where all the juice is…but let me assure you that “modified” does not mean “less than.”
There’s benefit for you at EACH STEP OF THE WAY. Each step is a krama (or layer) and should not be discounted or thought to be “not useful.” Working appropriately at the krama most suited to your body is, in fact, MORE beneficial than a krama that’s beyond your body’s comfort zone.
Patanjali states precisely in Yoga Sutra 2.46: sthiram sukham asanam (steady, comfortable, seat).
Mastery in asana is achieved through our ability to find stability and ease when we take our seat. This is the true honoring of your body and simultaneously allows the mind to find comfort and steadiness (i.e., the true goal of yoga).
What follows are suggested modifications for each Rite. We encourage you to get creative and come up with your own modified Rites to use when the full movement is out of range.
Rite #1 modified: swinging ‘ha’ breaths
- stand with feet hip to shoulder width apart
- let arms hang loose at your sides
- begin twisting from side to side letting arms be like loose coat sleeves being propelled by the motion of the hips
- take gaze into the swing or twist
- allow arms to wrap loosely around body
- release the trailing heel from the floor and take the weight into the leading foot, keeping legs bent slightly, propelling hips around to the side
- do as many as is comfortable
- as you swing to the side exhale through mouth with a “ha” sound
- as you move through center inhale through nose
Rite #2 modified: modified leg lifts
- lie on floor, prop up on elbows and slide hands under hips to support low back
- lift legs a few inches off of floor, repeat five to 10 times
- may lift one leg at a time and may bend knees if needed
- keep spine long with natural lumbar curve
Rite #3 modified: 30 min of walking daily and/or squat against wall (hold for a three deep breaths), repeat a few times
- squat by allowing back to slide down wall as if sitting in a chair
- knees and feet hip-width
- slide down so knees are at 90° angle, knees over feet
Rite #4 modified: dynamic setu bandhasana
- lie on floor in ready position for setu bandhasana
- inhale hips up, exhale hips down
- breathe slowly and fully, move slowly
- repeat five to 10 times
Rite #5 modified: cat and dog stretch or dog stretch into down dog
- cat and dog stretch are the gentlest modification
- inhale into dog stretch
- exhale into down dog
- try switching the breathing pattern—what do you notice?
Warm-ups to the practice, if needed:
- wrist and finger stretches and strengtheners (as many Rites put weight on the hands—see our post on wrist strengtheners)
- neck warmups/stretches (as many Rites involve a large range of motion of head and neck)
- shoulder rolls and stretches (see our post on shoulders)
- moderate abdominal strengtheners
- cat and dog stretch to wake up the spine
After working with the modified positions and movements daily for a couple of weeks, try three repetitions of the full five tibetan rites. If it feels good, continue with the recommended gradual increase outlined in our article “My journey with the five Tibetan Rites.”
If one or more of the Rites is still too vigorous for you, return to the modified version of that Rite until you’ve gained more flexibility and strength.
It’s much better to do a mini or modified practice than no practice at all. 🙂
What you can do next
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