How to do The 5 Tibetans rejuvenation yoga exercise

The "5 Tibetans" is one of the most popular and basic yoga exercises.
This yoga rite represents a great way for a quick physical or spiritual workout. You can easily do the 5 Tibetans in your office, a hotel room or even in your bathroom. All you need is a few minutes time, and enough space to swing your arms around or to do a push up. The 5 Tibetans can also be used as a warmup for other exercises, but of course they should not replace an entire warmup for something very physical like modern wushu or competitive gymnastics.
# 1 - Having fun like a 3 year old child - 5 Tibetans Exercise 1
Stand upright and extend your arms at shoulder level. Hands apart as far as possible.
Turn around 21 times making small steps on the spot.
Everything up the hips stays stiff. ( only the legs move )
At the end you should feel a bit dizzy.

# 2 - Tummy tucks - 5 Tibetans Exercise 2
Lay down on your back ( lower back ) and put your arms on the ground.
Press down your arms and hands.
Lift your straightened legs and pull in your toes while you move your upper back and your head forward up. This should stretch your legs and contract your abs at the same time.
Breath in when you raise your legs and your head

# 3 - Morning neck warm up - 5 Tibetans Exercise 3
Kneel with your legs together, let your arms hand ( palms on the sides of your thighs )
thighs and torso vertical. Then let your head go down, so that the back of your neck gets stretched.
Move your head back again and press forward your hips, while your head goes further back and your hands press into your hips from behind.
This tibetan exercise should stretch out your neck and your abdominals.
Breath in when you go backwards.

# 4 - Table posture - 5 Tibetans Exercise 4
Sit on the floor and have your legs about one foot apart.
Back straight, and hands on the floor ( fingers point forward )
First let your head go forward down, so that your neck gets stretched. Then Push up aour hips until
your torso is hor