The 5 Tibetans

Five Tibetan Rites of Rejuvenation

PRECAUTIONS: Seek your doctor's advice before beginning if you have any of the following conditions - pregnancy, recent abdominal surgery, unmeditated high blood pressure, hiatal hernia, hernia, hyperthyroidism, vertigo, seizure disorder, severe arthritis of the spine, lower back pain, neck pain, weak abdominal muscles, shoulder or leg stiffness or weakness, multiple sclerosis, Parkinson's disease, fibromyositis, carpal tunnel syndrome, chronic fatigue syndrome.

Potential Benefits of the Five Rites

The authors provide many examples of the benefits of the "Five Tibetan Rites" including the following: looking much younger; sleeping soundly; waking up feeling refreshed and energetic; release from serious medical problems including difficulties with spines; relief from problems with joints; release from pain; better memory; arthritis relief; weight loss; improved vision; youthing instead of aging; greatly improved physical strength, endurance and vigour; improved emotional and mental health; enhanced sense of well being and harmony; and very high overall energy. Tibetan Rites of Rejuvenation, a series of exercises developed over centuries in the monasteries of Tibet and credited by thousands for everything from increased energy to better memory, weight loss, and just looking and feeling younger.

How the Five Rites Work

Medical professions explain the benefits based on their personal perspective and I suggest you read the entire two books (see links below) for a broad overview. However, the majority share the view that the rites represent a system of exercise that affects the body, emotions and mind. The Tibetans claim that these exercises activate and stimulate the seven key chakras that in turn stimulate all the glands of the endocrine system. The endocrine system is responsible for the body's overall functioning and aging process. This means that the Five Rites will affect the functioning of all your organs and systems, including the physical and energetic systems and that includes the aging process. The man who brought these Five Rights out of Tibet stated that "performing the Five Rites stimulates the circulation of essential life energy throughout the body".
 How to Practice the Five Rites

Begin with 1-5 repetitions of each exercise. Add 2 repetitions each week or as you feel ready to. Work up to a total of 21 repetitions of each exercise. For best results perform daily and in the nude.

1st Exercise - Extend arms out to the sides, palms down. Relax shoulders, and bring arms in line with shoulders. Turn in place in a clockwise direction. Focus your vision on a single point straight ahead to avoid dizziness. After the exercise take 3 deeps breaths. With hands together, raise arms over heard on the inhale. Exhaling, lower arms out to the sides and down. (See at the end of the article for alternative exercise to this.)

2nd Exercise - Lie flat with arms extended alongside the body. Palms down. Breathe in through the nose and raise head off the floor. At the same time lift legs off the ground, keeping legs straight. Exhaling, lower head and legs back down, keeping legs straight as you go down. Relax muscles for a moment and then repeat. Once complete, take 3 deep breaths while lying flat with hands placed over lower abdomen.

3rd Exercise - Kneel with knees under hips and toes tucked under. Breathing out, lower chin toward chest. Breathing in arch back, dropping head back. Hands on buttocks or thighs for support. When complete, take 3 deep breaths while kneeling or lying flat. Hands over lower abdomen.

4th Exercise - Sit with legs extended in front of you, feet hip width apart. Palms are placed alongside body, fingers pointing forward. Breathe out and tuck chin in toward chest. While slowing breathing in, raise torso off the ground and drop head back. While holding position, hold breath and tighten every muscle in the body. Breathing out, slower lower back down to starting position. Rest a moment, then repeat. When complete, lie flat and take 3 deep breaths to relax.

5th Exercise - Start in table position with hands shoulder width apart and knees directly under hips. Inhaling, lift tailbone up and press heels down into an inverted V position. Chin tucks in toward chest. Exhaling, lower body forward and down. Arch the back and tilt head back to look up. Shoulders remain broad and toes are tucked under. When complete lie flat and take 3 deep breaths to relax.

Alternative (for Rite#1) Exercise #1 (This is the one I do!)

Stand with your feet about 12 inches apart. Extend your arms palms down until your arms are level with your shoulders. Swing your arms to the right, letting your slapping your left hand against your right shoulder, with your right hand slapping against the small of your back. Then swing your arms in the opposite direction, having your right hand slap against your left shoulder and the back of your left hand slap against the small of your back. As you swing back and forth allow your torso and legs to follow the movement. Allow your heels to lift from the floor but do not allow either foot to completely leave the floor. As you swing right turn your head right, and turn your head left as you swing to the left.

Breathing: Breathe in rhythm to your swinging Movement.