Tibetan Yoga, unlike classic hatha yoga, consists of 5 ‘rituals’ or practices. These five works the entire length of the body and the muscles. You don’t have the twists like in hatha yoga. Each of these five are repeated 21 times. In a simple way, these five are as follows:
1) Downward Dog-Upward Dog: one goes through the two in a continuous manner. This is an excellent way to strengthen the shoulder and the core muscles.
2) Camel variation. While standing on the knees, one eases into half-camel and forward bend. Another great way to strengthen core muscles
3) Bridge. While seated on the mat with legs stretched, one gets his/her trunk up parallel to the mat supported on the hands and feet. Like #1 above, great way to strengthen leg and core muscles.
4) Boat. Lying down on the back on the mat, one raises the trunk and the legs up much like in the boat posture. Here the trunk and the legs form a V-shape with just the butt resting on the mat.
5) Turns – Standing, one raises the arms parallel to the mat and turns in the clockwise direction while trying not to get dizzy. This posture in particular helps develop a sense of balance. There is supposedly some fluid in the center of the brain that is associated with the sense of stability in the human body. If this fluid is shaken, then one gets disoriented. The key in this posture is to cause it to unsettle a bit and get used to the light instability introduced. As they say, preparing for one’s worst fear is the best way to overcome other fears.
You can read about the five Tibetan Yoga practices here.