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
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.