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Tibetian Rite #4

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Type auxiliary
Mechanics isolated
Direction push
Equipment mat
Additional Equipment -
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Sit on mat and put hands on floor besides buttocks. Look down. Extend legs and place feet about shoulderwide apart.


Drop head backward and simultaneously raise body. Let hips travel forward until knees are flexed right-angled. Keep arms straight. Tense all muscles. Relax, return and repeat.

Variations / Comments

In upper position keep thighs and torso parallel to floor. Inhale while rising up, exhale while returning to starting position. Continue breathing between positions.

Mat Tibetian Rite #4 Starting Position Starting Position
Mat Tibetian Rite #4 Ending Position Ending Position


Target Gluteus Maximus
Synergist Erector Spinae
Stabilizers Triceps Brachii | Hamstrings
Mat Tibetian Rite #4 Muscles Front
Mat Tibetian Rite #4 Muscles Rear
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