5 Tibetan Rites
Known as “the fountain of youth”, this series of 5 daily exercises are said to have many physical, mental and spiritual benefits . It is recommended to practice the Tibetan Rites daily in the morning before breakfast. The practice of these exercises works with the body’s energy and aims to bring all our energy points into balance and harmony.
Work with the breath as you practice each exercise and gently build your strength and stamina at your own pace according to your level of fitness. It is advised that you begin with 3 daily rounds for the first week, 5 in the second and so on until you reach 21 rounds for each exercise.
Rite 1 Spinning
Stand in mountain pose with arms shoulder height horizontal to the floor, palms facing down. Your arms should be in line with your shoulders. Spin around clockwise until you become slightly dizzy. Gradually increase number of spins from 3 spins to 21 spins.
Breathing: Inhale and exhale deeply as you do the spins.
Option 2 for Rite 1 Tai Chi Swings
Rite 2 Supine Boat Pose
Lie flat on the floor, face up. Palms facing down, place your arms on the floor along the sides of your body. As you inhale, raise your head off the floor tucking your chin into your chest. Keeping your legs straight, raise your legs into a vertical position. If possible, extend the legs over the body towards your head. Maintaining straight legs, slowly lower the legs and head to the floor. Allow the muscles to relax, and repeat up to 21 times. For those who have weak abdominals place your hands under your buttocks for extra support.
Breathing: Breathe in deeply as you lift your head and legs and exhale as you lower.
Option 1
Easy option
Rite 3 Camel
Begin in kneeling mountain pose. Place the hands on the backs of your thigh muscles. As you exhale draw the chin to your chest your chest. Inhale lifting the head and releasing the head and neck backward as you arch the spine. Your toes should be curled under through this exercise. As you arch, you will brace your arms and hands against the thighs for support. After the arching return your body to an erect position (kneeling mountain) and begin the rite all over again.
Breathing: Inhale as you arch the spine and exhale as you return to an erect position.
Exhale
Inhale
Rite 4 Reverse Table Top
Begin in Sit down on the floor with your legs straight out in front of you and your feet about 12" apart. With the trunk of the body erect, place the palms of your hands on the floor alongside your buttocks. Then tuck the chin forward against the chest. Now release 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. Then tense every muscle in your body. Finally let the muscles relax as you return to your original sitting position; rest before repeating this Rite.
Breathing: Breathe in as you rise up, hold your breath as you tense the muscles, and breathe out fully as you come down.
Exhale
Inhale
Rite 5 Up-dog to Down -dog
Lie down with your face down to the floor. You will be supported by the hands, palms down against the floor and the toes in the flexed position. Throughout this rite, the hands and feet should be kept straight ahead. Start with your arms perpendicular to the floor, legs lifted up and parallel to the floor and the spine arched. Now arch 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.
Note: Keep your shoulders supported and support your lower back with abdominal activation.
Breathing: Breathe in deeply as you raise the body, and exhale fully as you lower the body.
Option 1
Option 2
Photographs for the "Five Rites" and the alternative exercises are taken from the book:
‘Ancient Secret of the Fountain of Youth, Book 2’
For more information about this ancient practice please refer to this book