1st Rite~ Spinning
Stand up straight, extend your arms out to the sides. Make a fist with your right hand, extending your thumb up. Turn in place in a clockwise direction, gazing at your thumb.
After your repetitions, pause until the dizziness subsides.
2nd Rite~ J-Up (sit-up)
Lie on your back, arms alongside your body or hands tucked under buttocks.
Inhale and lift your head, moving your chin toward your chest, simultaneously raise your legs straight up, keeping your knees straight.
Exhale and slowly lower your head and legs to the starting position. Relax your muscles.
*If you have difficulty straightening your knees, bend them as needed. Try to straighten them each time you perform the rite.
3rd Rite~ Camel (backbend)
Kneel on the floor, knees shoulder-width apart and hips aligned over your knees. Straighten your trunk and place your palms to support your lower back.
Inhale arch back opening your chest, gazing up or slightly back.
Exhale and drop your head forward, moving your chin toward your chest. Keep your hands on your buttocks or low back during the entire exercise.
4th Rite~ Reverse Table
Sit on the floor with legs extended in front, feet shoulder-width apart. Place your palms on the floor at your sides, fingers facing forward. Straighten your trunk.
Drop your chin toward your chest, inhale raise hips up, gazing up or slightly back, moving into a reverse tabletop position. Exhale, slowly lower body back down to starting position.
5th Rite~ Updog/Downdog
Start in tabletop position with hands shoulder width apart and knees under hips.
Inhaling, lift tailbone up and press heels down into an inverted V position (downdog).
Exhaling, lower body forward and down. Arch the back and gaze slightly up, keeping hips off the floor. Shoulders remain broad and toes are tucked under (updog).
*Be careful to not 'dump' into lower back when lowering to the floor, maintain a lift in the belly and move slowly, stop when fatigued.
What are the 5 Tibetan Rites?
The 5 Tibetan Rites are a sequence of five exercises intended to stretch and strengthen the muscles, improve balance, and work with the endocrine system (a network of glands and organs that regulate many of the body’s functions).
Where did they originate?
They are said to be a form of Tibetan yoga said to be more than 2,500 years old, which were first brought to light in a 1939 publication by Peter Kelder called The Eye of Revelation. Kelder claims this series of exercises was used by Tibetan monks to live long, vibrant and healthy lives.
How can they benefit you?
The 5 Tibetan Rites exercises are fairly simple, you don’t need a lot of space to practice or any special equipment.
Because they work with the energy system of body (Chakra’s) and the endocrine system, this routine was considered a ‘anti-aging’, offering health, vitality, and youthfulness.
Reported benefits include:
How are they done?
Eventually you may work up to 21 repetitions for each exercise, however it’s best to start slowly and build up the number of repetitions as your strength and endurance increases.
It is recommended that you always end on an ‘odd’ number. For example, you could start with 3-5 reps with each exercise, and gradually increase.
Don’t rush or push yourself, listen to your body and respect your limitations at the moment.
As you move through these exercises, do so in a slow, mindful manner. Let them become a moving meditation. Always done in this particular sequence, they can become a complete workout for the whole body, or a warm-up routine for your yoga practice.
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