The Five Tibetan Rites

The Five Tibetans are a yogic system of highly energizing postures and exercises that originated in the Himalayas.

Two thousand years ago, Tibetan monks claimed that the aging process could be reversed. They developed the Rites, by condensing 21 yoga exercises into 5. What would easily take a couple of hours to perform, could then be completed in 10-20 minutes. It was not uncommon for Tibetan monks to live to be 120 years of age, while still enjoying exceptional health!

It is interesting to note that the author's explanation finds some support in recent scientific advancements.

Kirlian photography shows the body surrounded by an electrical field or "aura." It is also true that the Kirlian "aura" of a young, healthy person's is different from that of an aging, unhealthy person.

For thousands of years, healing practitioners have maintained that the body has seven principal energy centers which correspond to the seven endocrine glands.

You may be familiar with these centers as chakras. Recent medical research has uncovered convincing evidence that the aging process is hormone-regulated.

The five ancient Tibetan rites are able to normalize hormonal imbalances present in the body, thereby holding the key to lasting youth, health, and vitality.

A way to regain youth, health, and vitality is to start these energy centers spinning normally again. These exercises accomplish that. The Rites are easy and enjoyable.

It takes less than 20 minutes to do the full 21 rotations of each of these rites. However, for beginners, it is suggested to start with 3 repetitions a day, for the first week, and to increase the number of repetitions by 2 a day every week, until you reach the full 21 repetitions..

The Rites may be performed anytime. It is not necessary to do the movements more than 21 times, unless you are truly motivated to do so.

It may be emphasized that allowing a relaxed body/mind will help to facilitate physiological change. Maintaining a full relaxed breath is very important. For those visitors interested in adding a little resting posture at the end of each Tibetan Rite, I have included a moment of breath and gentle stretching that I have found very pleasing, at the end of each Rite.

Benefits of the Five Tibetans

In essence, the Tibetans are one of the best kept secrets, for improving health. The Rites open up the body/mind energy system and seem to balance energy. The Five Tibetans take a minimum of daily time and effort but can dramatically increase physical strength and suppleness as well as mental acuity. Even newcomers to yoga will experience the Five Tibetans` liberating effect on the innate energetic power of the human body and mind. Regular practice of these exercises relieves muscular tension and nervous stress, improves respiration and digestion, benefits the cardiovascular system, and leads to deep relaxation and well-being. The Five Tibetans can be a powerful vehicle not only for enlivening the senses but also for generating and harnessing vital energy for self-transformation.

When all of the endocrine glands are functioning in harmony, a person has more energy, more vitality and less discomfort. Often when one gland is not functioning correctly, so too the other glands are not communicating properly with each other. Balanced hormones aid with PMS and menopausal discomforts and rev up one's sexual energy. Plus when the hormones are out of balance, one is more prone to mood swings and illness.

Enhance bone mass. The Tibetans are weight bearing on every bone in the body. Which aids in preventing bone loss.

Eliminate double chins. A double chin simply cannot withstand these exercises. Take a picture of yourself now and another one after you have done the Tibetans regularly for 3 months. Voila, greater muscle tone. Do I need to tell you how much younger you will appear?

Reduce midriff bulge and tighten abs. When done correctly, these movements will help you get rid of those Michelin Tire rolls ;>)

Oxygenate the body. Oxygen is a necessary component for burning fuel. The more you oxygenate the body, the higher your metabolism. That means weight loss. These exercises require full inhalation and exhalation of air -- the result -- complete breathing and more oxygen. When people sit at their desks most of the day, they do not breathe fully and completely, and thus do not get an adequate supply of oxygen.

Enhance muscle tone. You need more than the Tibetans to achieve the muscle tone that you may want, however, these exercises definitely make a big difference.

Drain lymph system. The lymph system moves toxins out of the body. But, unlike other body systems it does not have a pump. Thus, the lymph system receives benefit, through movement and exercise. The very actions of the Tibetans, as they compress and stretch the various organs, glands and muscles, assist in draining the lymph system. The result -- you flush toxins faster. (Yes, we all have toxins in our bodies, from water, from food, from air, even from what we put on our skin.)

They assist detox the body. Similar to the above. Many people feel dizzy or nauseous when first starting to do the exercises and some of us feel this from time to time. Not to worry. Go slowly, when this happens. The reason for these feelings is that your body is detoxing, while the toxins are being flushed.

Improved posture. The Tibetan rites help you naturally stand up straighter.

Flexes the spine. This aids with spinal health. By doing the Tibetans daily, you may find you feel more flexible in many of your muscles and joints. In fact, I often feel and hear my spinal segments shifting, when I do these Tibetan exercises. Which, by the way, is the ideal way for the spine to function, that is, fluidly.

The rites will help provide you with a little pick-me-up. The Tibetans stimulate the reticular activating system of the brain and balance the right and left hemispheres of the brain. The result: you think better and more clearly and can more easily integrate your creativity with your logical rational thoughts.

The Tibetans make sense, and they require such a small time investment for so much value. Just a note here: Don't expect big results right away. Figure it takes a minimum of three months for your belt size to get one notch smaller. The best way to do them is start with 3 repetitions each and slowly work up (adding in increments of 2) to 21 each . This could take 1 month, or it could take six months or longer. How long it takes is not important, what is important is that you are regularly doing these fabulous exercises.
Whether the five Tibetans are indeed the “secrets of the fountain of youth” remains to be seen. There might be some exaggeration in these testimonials. People usually report increased energy and mental alertness. The most radical testimonials of rejuvenation from doing the rites, as most of the ones found in Kedler’s book, come from older folks, some past their 80th birthday, who report feeling decades younger, while getting rid of health problems that had been plaguing them for years. But even younger people, can receive the benefits from doing the Rites.

Rite 1
Stand erect with arms outstretched, horizontal to the floor. Spin around clockwise, until you become slightly dizzy.

Gradually increase (in increments of 2) practicing from 3 up to 21 repetitions
per day, for each rite.

I have found that standing, for a few breaths, looking straight ahead (with eyes either open or closed), with the palms of the hands gently pressing the back of the thighs, helps to alleviate the momentary dizziness that is created, by the Whirling Dervish.

Rite 2
First, lie flat on the floor, face up. Fully extended your arms along your sides, and place the palms of your hands against the floor, keeping the fingers close together. Then, raise your head off the floor, tucking the chin against the chest.

As you do this, lift your legs, knees straight, into a vertical position. If possible, let the legs extend back over the body, toward the head; but do not let the knees bend. Then slowly lower both the head and the legs, knees straight, to the floor. Allow all the muscles to relax, continue breathing in the same rhythm. Breathe in deeply as you lift your legs and breathe out, as you lower your legs.

This posture produces a fine amount of stretch, which will be similar to that position that is held at the end of the Table (Rite 4).

Lie on your back, while stretching your legs out lengthwise, for a couple of breaths
Raise your hands above your head
Bring the soles of your feet together (outer ankles lying on floor), while resting them on the floor-pull them up toward your pelvis
Lace your fingers together, above your head; at this time extend your index fingers, into a "steeple" configuration

Raise the crown of your head, thereby straigtening your neck
While stretching your fingers and arms, allow your knees to relax outward, toward the floor, stretching the inner thighs and hips
Breath deeply and fully, while relaxing

Rite 3
Kneel on the floor, with the body erect. The hands should be placed against the thigh muscles. Incline the head and neck forward, tucking the chin against the chest. Then, throw the head and neck backward, arching the spine.

As you arch, you will brace your arms and hands against the thighs for support. After the arching, return to the original position, and start the rite all over again. Breathe in deeply as you arch the spine, breathe out as you return to an erect position.

As you complete this exercise:

remain on your knees and bring your toes together, behind you
allow your body to flex forward
with our knees separated a bit
rest your elbows together, between your knees
place one fist (along the outer "knife" edge of your hand) on the floor
place the other fist onto the thumb side of the first wrist
place your forehead on your combined fists
take 3-4 deep full relaxed breathes
allow your spine and pelvis to continue relaxing downward, into the floor
feel for the continued stretch, within your spine, pelvis, and hips (ooh, aah....)

Rite 4
Sit down on the floor with your legs straight out in front of you and your feet about 12 inches apart. With the trunk of the body erect, place the palms of your hands on the floor alongside the buttocks. Then, tuck the chin forward against the chest. Now, drop the head backward as far as it will go. At the same time, raise your body so that the knees bend while the arms remain straight.

The trunk of the body will be in a straight line with the upper legs, horizontal to the floor. Then, tense every muscle in the body. Finally, relax your muscles as you return to the original sitting position, and rest before repeating the procedure. Breathe in as you raise up, hold your breath as you tense the muscles, breathe out completely as you come down. Continue breathing in the same rhythm as long as you rest between repetitions.

This posture produces a fine amount of stretch, at the end of the Table.

Lie on your back, while stretching your legs out lengthwise
Raise your hands above your head
Lace your fingers together, above your head; at this time extend your index fingers, into a "steeple" configuration
Raise the crown of your head, thereby straightening your neck
Now stretch your full extremities in opposite directions
While stretching, cross one ankle over the other (for a couple of breaths), and then repeat, for the opposite ankle

Rite 5
When you perform the fifth rite, your body will be face-down to the floor. It will be supported by the hands, palms down against the floor, and the toes in a flexed position. Throughout this rite, the hands and feet should be kept straight. Start with your arms perpendicular to the floor, and the spine arched, so that the body is in a sagging position.

Now, throw the head back as far as possible. Then, bending at the hips, bring the body up into an inverted 'V'. At the same time, bring the chin forward, tucking it against the chest. Breathe in deeply as you raise the body, breathe out fully as you lower it.

A comfortable stretching posture is pleasant, for the end of this exercise:

Close your eyes and breath deep full breaths, in and out
Relax your hands, while resting them on the floor, in their original position
Gently start to sit back on your heels
Let your head drop toward your chest
As you sit back, allow your hands to drag on the floor; providing a sense of stretch to your upper body and down your spine
Take 3-4 deep breaths, while resting in this stretching posture