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TheFiveTibetanRites:ExercisesforHealing,Rejuvenation,andLongevity

ByMaryKurus

CopyrightMaryKurus2001,AllRightsReserved

Background

In1985abookcalledTheAncientSecretoftheFountainofYouthwrittenbyPeterKelderwaspublishedwhichforthefirsttimefullydescribedanexerciseprogramfor"youthing".ThisisanexerciseprogramusedbyTibetanmonkstolivelong,vibrantandhealthylives.Infact,thisbookstatesthatmanyhavelivedlongerthanmostcanimaginebyfollowingtheprogramoftencalledthe"FiveTibetanRites".Thebenefitsaredescribedinthisbookandasubsequentbook2withanexpandeddescriptionoftheprogrambythepublishercalledtheAncientSecretoftheFountainofYouthBook2,acompaniontotheoriginalbookbyPeterKelder.ManythankstothepublisherDoubledayforsuchaspecialanexpandedexplanationoftheFiveRites.

PotentialBenefitsoftheFiveRites

Theauthorsprovidemanyexamplesofthebenefitsofthe"FiveTibetanRites"includingthefollowing:lookingmuchyoungersleepingsoundlywakingupfeelingrefreshedandenergeticreleasefromseriousmedicalproblemsincludingdifficultieswithspinesrelieffromproblemswithjointsreleasefrompainbettermemoryarthritisreliefweightlossimprovedvisionyouthinginsteadofaginggreatlyimprovedphysicalstrength,enduranceandvigorimprovedemotionalandmentalhealthenhancedsenseofwellbeingandharmonyandveryhighoverallenergy.

HowtheFiveRitesWork

MedicalprofessionsexplainthebenefitsbasedontheirpersonalperspectiveandIsuggestyoureadtheentiretwobooksforabroadoverview.However,themajoritysharetheviewthattheritesrepresentasystemofexercisethataffectsthebody,emotionsandmind.TheTibetansclaimthattheseexercisesactivateandstimulatethesevenkeychakrasthatinturnstimulatealltheglandsoftheendocrinesystem.Theendocrinesystemisresponsibleforthebody'soverallfunctioningandagingprocess.ThismeansthattheFiveRiteswillaffectthefunctioningofallyourorgansandsystems,includingthephysicalandenergeticsystemsandthatincludestheagingprocess.ThemanwhobroughttheseFiveRightsoutofTibetstatedthat"performingtheFiveRitesstimulatesthecirculationofessentiallifeenergythroughoutthebody".

Chakras

ChakraisanIndianSanskritwordthattranslatestomean"WheelofSpinningEnergy".Chakrasarespinningwheelsorvortexesofenergyofdifferentcolorthatperformmanyfunctionsconnectingourenergyfields,bodiesandtheCosmicEnergyField.Chakrasarepowerfulelectricalandmagneticfields.Chakrasgoverntheendocrinesystemthatinturnregulatesallofthebody'sfunctionsincludingtheageingprocess.EnergyflowsfromtheUniversalEnergyFieldthroughthechakrasintotheenergysystemswithinourbodies,includingtheMeridianSystem.

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Ourbodiescontainsevenmajorchakrasorenergycentersand122minorchakras.Themajorchakrasarelocatedatthebaseofthespine(RootChakra),atthenavel(SacralChakra),inthesolarplexus(SolarPlexusChakra),withinyourheart(HeartChakra),withinthethroat(ThroatChakra),atthecenterofyourforehead(BroworThirdEyeChakra),andatthetopofyourhead(CrownChakra).Thesechakrasarelinkedtogetherwithallotherenergysystemsinthebodyandvariouslayersoftheauras.

TheSpeedofthechakraspinisakeytovibranthealth.Theotherkeystovibranthealththatrelatestothechakraisensuringtheyareclearofnegativeenergyandthattheyareperfectlyshapedandnotdistorted.

TheFiveRitesspeedupthespinningofthechakras,coordinatetheirspinsotheyareincompleteharmony,distributepurepranaenergytotheendocrinesystem,andinturntoallorgansandprocessesinthebody.Thisisoneofthemajorrequirementsforvibranthealth,rejuvenationandyouthfulness.

TheFiveRitesExerciseProgram

Thisprogramisoftendescribedasamodifiedyogaprogram.Simplyput,yogaisasciencethatunitesthebody,mindandspirit.TodaythisisoftencalledMind/BodyHealing.TheauthorofthebookbelievesthatyogawasbroughttoTibetfromIndiainthe11thor12thcenturyandthatTibetanmonksovertimedevelopedmodifiedtheseexercisesanddevelopedaneffectiveprogramofexercisesthatwesternsocietynowcallsthe"FiveTibetanRites".Theruggedmountainousconditionsthesemonksliveinmaywellaccountfortheirparticularemphasisonvigor.Manyoftheyogaexercisesandpracticesbeingtaughtinthewesternworldtodayareverynew.The"FiveTibetanRites"areexactlywhattheancientTibetansdevelopedovermanycenturiesoftime.Thereforeit'sveryimportanttodothe"FiveTibetanRites"exactlyastheyarepresentedwithoutalteringtheformorsequencetoachievesomeofthebenefitsaccruedtothese"Rites".

Beginningthe"FiveRites"ExerciseProgram

1. Forthefirstweek,andonlyifyourarerelativelyhealthyandfit,doeachexercisethreetimes.2. Ifyouareinactive,overweight,orhavehealthproblemsbegintheseexercisesdoingoneofthefirst

threeeachday,andonlyifyoufeeltotallycomfortabledoingthis.LaterinthisarticleIwilldescribeexercisesyoucandotohelpyourselfstrengthensoyoucanbegintodothe"FiveRites".Ifyouhaveanyconcernswhatsoever,pleaseconsultwithyourphysician.Individualsonseriousmedicationsshouldconsultwiththeirphysicians.

3. IfyouareoverweightdonotdoRites#4and#5untilyouhavedevelopedsomestrengthandendurance.Dothesubstitutesfor#4and#5untilyouyourselffeelreadytobegindoing#4and#5ofthe"FiveRites".

4. Doonlywhatyoufeelcomfortabledoing.Thatmaybeonlyoneofeachexerciseforthefirstweek.Builduptotwoofeachexercisethesecondweek,threeofeachexercisethethirdweek,etc.oratafasterpaceonlyifyourbodydoesnothurtwhenyoudotheseexercises.

5. 21isthemaximumofeachexerciseyoushouldeverdo.Ifyouwanttoenhanceyourprogram,dotheexercisesatafasterpace,butdonotsomorethan21ofeachexerciseeachday.Doingmorethan21repetitionsofeachexerciseinanydaywillaffectyourchakrasnegativelyandcancreateimbalancesinyourbody.

6. The"FiveRites"maystimulatedetoxificationandoftencreatesmanyunpleasantphysicalsymptoms.Thisiswhyit'srecommendedtoincreasethenumberofeachexercisegraduallyonaweeklybasis.IalsorecommendavibrationaldetoxificationwithChomingEssences.FormoreinformationonvibrationaldetoxificationwithChomingEssencespleasevisitmywebsitewww.mkprojects.com.

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7. Ifyouhavenotexercisedforsometime,preparetobeginyour"FiveRites"exerciseprogrambywalkingdaily,forahalfhoureachdayifpossible.AnotheralternativeinpreparationfortheFiveRitesisastretchingprogramwithagradualincreaseinthetypesofstretchingexercisesandthedurationofthisprogram.

8. Asugarfreeandlowfatdietisanimportantsupportwhenintegratingthe"FiveRites"exerciseprogramintoyourlife.AlsocheckforDigestiveFoodSensitivitiesandeliminateallfoodsyoudonotdigesteasily.

9. DotheFiveRitesexerciseseveryday.Themaximumyoushouldskipisonedayeachweek.Iftheexercisesaredonelessthansixdayseachweek,theresultswillbegreatlyreduced.

10. Ifoncertaindaysyourtimeislimited,do3repetitionsofeachexercise.Thistakeslessthanfiveminutes.

11. Formaximumbenefit,dotheexercisesbeforebreakfastinthemorning,ifatallpossible.Ifthisisnotpossibledothemanytimeduringtheday.

Detoxification

Detoxificationisaprocessthathelpstocleanoutofthephysicalandenergeticbodytoxinsorpoisonsthathaveaccumulatedinyourphysicalcells,organs,systemsandinyourenergeticsystems(auras,chakras,meridiansystemandallelectromagnetic,magneticandelectricsystems).Istronglyrecommendthatpeoplebeginningthe"FiveRites"exerciseprogramundertakeaChomingEssencedetoxificationprogrameitherbeforeorastheybegintheseexercises.

Ifyouhaveneverdetoxifiedyouwillprobablyhavemanypoisonsaccumulatedinyourbodyandenergeticsystems.AfulldetoxificationprogramwithChomingFlowerEssence,GemEssences,andTreeEssenceswilleliminatealltoxins.DetoxifyingwithChomingEssencesusesvibrationalessences,orwhatissometimescalledvibrationalmedicinetoclearyoursystemsoftoxinsandpoisons.Thisincludestheeliminationofparasites,candida,viruses,andallpoisonsfrompollution,pesticidesetc.

Thisvibrationalapproachtodetoxificationiscompletelycomplementarytotheexercisesofthe"FiveRites".Detoxificationisessentialforvibrantandlonglife.Formoreinformationpleaserefertomyarticle"DetoxificationwithChomingEssences"andothervibrationalhealtharticlesonmywebsiteatwww.mkprojects.com.

"FiveTibetanRites"ExerciseProgram

Thefollowinginstructionsandphotographsforthe"FiveRites"andotherpreparatoryexercisesastakenfromthebookAncientSecretoftheFountainofYouth,Book2.IwillshowtheexactFiveRightsexercises,agroupofexercisesforthosewhoneedtodevelopflexibilityandstrengthbeforebeginningtodothe"FiveRites",andasetofwarmupexercises.Istronglyrecommendyoupurchasethebooksinceitprovidesdetailedinformationaboutmethodology,concernsandbenefitsnotincludedinthisarticle.

SPECIALCAUTION:Spinningandstretchingthroughthefollowingexercisescanaggravatecertainhealthconditionssuchasanytypeofheartproblem,multiplesclerosis,Parkinsons'sDisease,severearthritisofthespine,uncontrolledhighbloodpressure,ahyperthyroidcondition,orvertigo.Problemsmayalsobecausedifyouaretakingdrugsthatcausedizziness.Pleaseconsultyourphysicianpriortobeginningtheseexercisesifyouhaveanydifficulthealthissuesorifyouhaveanyotherconcerns.

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TheFiveTibetanRites

Rite#1

Standerectwitharmsoutstretchedhorizontaltothefloor,palmsfacingdown.Yourarmsshouldbeinlinewithyourshoulders.Spinaroundclockwiseuntilyoubecomeslightlydizzy.Graduallyincreasenumberofspinsfrom1spinto21spins.

Breathing:Inhaleandexhaledeeplyasyoudothespins.

Rite#2

Lieflatonthefloor,faceup.FullyextendyourarmsAlongyoursidesandplacethepalmsofyourhandsagainstthefloor,keepingfingersclosetogether.Thenraiseyourheadoffthefloortuckingyourchinintoyourchest.Asyoudothis,liftyourlegs,kneesstraight,intoaverticalposition.Ifpossible,extendthelegsoverthebodytowardsyourhead.Donotletthekneesbend.Thenslowlylowerthelegsandheadtothefloor,alwaysKeepingthekneesstraight.Allowthemusclestorelax,andrepeat.

Breathing:Breatheindeeplyasyouliftyourheadandlegsandexhaleasyouloweryourheadandlegs.

Rite#3

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Kneelonthefloorwiththebodyerect.Thehandsshouldbeplacedonthebacksofyourthighmuscles.Inclinetheheadandneckforward,tuckingyourchininagainstyourchest.Thenthrowtheheadandneckbackward,archingthespine.Yourtoesshouldbecurledunderthroughthisexercise.Asyouarch,youwillbraceyourarmsandhandsagainstthethighsforsupport.Afterthearchingreturnyourbodytoanerectpositionandbegintheritealloveragain.

Breathing:Inhaleasyouarchthespineandexhaleasyoureturntoanerectposition.

Rite#4

Sitdownonthefloorwithyourlegsstraightoutinfrontofyouandyourfeetabout12"apart.Withthetrunkofthebodyerect,placethepalmsofyourhandsontheflooralongsideyourbuttocks.Thentuckthechinforwardagainstthechest.Nowdroptheheadbackwardasfarasitwillgo.Atthesametimeraiseyourbodysothatthekneesbendwhilethearmsremainstraight.Thentenseeverymuscleinyourbody.Finallyletthemusclesrelaxasyoureturntoyouroriginalsittingposition.RestbeforerepeatingthisRite.

Breathing:Breatheinasyouraiseup,holdyourbreathasyoutensethemuscles,andbreatheoutfullyasyoucomedown.

Rite#5

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Liedownwithyourfacedowntothefloor.Youwillbesupportedbythehandspalmsdownagainstthefloorandthetoesintheflexedposition.Throughoutthisrite,thehandsandfeetshouldbekeptstraight.StartwithyourarmsperpendiculartotheFloor,andthespinearched,sothatthebodyIsinasaggingposition.Nowthrowtheheadbackasfaraspossible.The,bendingatthehips,bringthebodyupintoaninverted"V".Atthesametime,bringthechinforward,Tuckingitagainstthechest.

Breathing:Breatheindeeplyasyouraisethebody,andexhalefullyasyoulowerthebody.

ExercisesInPreparationForDoingtheFiveTibetanRites

ThefollowinggroupofexerciseshasbeendevelopedasapreparationfordoingtheFiveRites,orasanalternativewhenyouareunabletodoanyoftheFiveRites.DoingtheseexerciseswillhelpyoustrengthenandbecomemoreflexibletobeabletodotheFiveRitesastheyhavebeendescribedabove.

Dothesealternativeexercisesinthesequencefromonetofiveandwhenpossible,substitutetheFiveRiteexerciseintothisalternativeprogramuntilyouhavefullyintegratedtheFiveRites.

AswiththeFiveRites,beginbydoingtwoorthreeofeachexercisedaily,untilyouareabletodo10eachday.Onceyouareabletodotenofthesealternatives,youshouldbereadytobegindoingtheFiveRiteexercisesthemselves.

Alternative(forRite#1)Exercise#1

Standwithyourfeetabout12inchesapart.Extendyourarmspalmsdownuntilyourarms

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arelevelwithyourshoulders.Swingyourarmstotheright,lettingyourslappingyourlefthandagainstyourrightshoulder,withyourrighthandslappingagainstthesmallofyourback.Thenswingyourarmsintheoppositedirection,havingyourrighthandslapagainstyourleftshoulderandthebackofyourlefthandslapagainstthesmallofyourback.Asyouswingbackandforthallowyourtorsoandlegstofollowthemovement.Allowyourheelstoliftfromthefloorbutdonotalloweitherfoottocompletelyleavethefloor.Asyouswingrightturnyourheadright,andturnyourheadleftasyouswingtotheleft.

Breathing:BreatheinrhythmtoyourswingingMovement.

Alternative(forRite#2)Exercise#2

Liedownonthefloorandelevateyourheadandshouldersproppinguponyourelbowskeepingyourforearmsflatonthefloor,palmsfacingdown.Keepingyourlegsstraight,holdthemoffthefloorFor20or30seconds.

Breathing:Inhaleasyouraiseyourlegs,breatheinandoutnormallywhileholdingyourlegsup,andexhaleasyouloweryourlegs.

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Alternative(forRite#3)Exercise#3

Standwithyourbacktothewallandyourfeet1218inchesapart.Withoutmovingyourfeetbendforwardfromthehipssothatyourbuttocksrestagainstthewall.Slidedownward,bendingyourkneesasyougo.Keepslidingdownuntilyourthighsarehorizontal,asifyouweresittinginachair.Holdthispositionfor15secondsandthenslidebackup.

Breathing:Begintoexhaleasyouslidedowntothechairpositionandinhalewhenslidebackup.

Alternative(forRite#4)Exercise#4

Lieflatonyourback,yourarmsstraight,palmsdown,feetflat,andkneesbent.Pressyourpelvisupafewinchesoffthefloorandholditfor10seconds.Release

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andloweryourpelvistoitsoriginalposition.

Breathing:InhaleasyouliftyourpelvisandExhaleasyouloweryourpelvis.

Alternative(forRite#5)Exercise#5

Begininthetableposition.CurlyourtoesunderAndbendyourhipsraisingyourbuttockssothatYourbodyformsaninverted"V".Yourkneeswillliftupoffthefloor,yourlegswillbestraight,andyouroutstretchedarmswillbeinastraightlinewithyourback.Holdthispositionfor15seconds.

Breathing:Inhaleasyouraiseyourbuttocks,breathSlowlyanddeeplywhileholdingtheposition,andexhaleasyoureturntothetableposition.

WarmupExercises

Thefollowinggroupofexerciseshasbeendevelopedtoopen,relax,releasetension,tostrengthenvariouspartsofthebody,andtoprovidetoningtodifferentpartsofyourbody.

Ifyouareoverweight,inpoorphysicalcondition,orexperiencingseriousillness,thisgroupofexercisesisanexcellenttohelpyoubeginyourjourneytowardsphysicalfitness.IsuggestyoudothesewarmupexercisespriortotheFiveRitesifyouareoverweightorhavenotexercisedinalongtime.

Beginthisgroupofexercisesbydoing2ofeachexerciseandthengraduallyincreasetherepetitionuntilyouareabletodo10ofeachwarmupexercise.

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WarmUpExercise#1

Standupright,tiltyourheadsidewaystowardsyourleftshoulderandholditforfiveseconds,thentiltyourheadtowardsyourchestandholdit5seconds.ThentiltyourheadtowardsyourleftShoulderandholditfiveseconds,andlastlytiltyourheadbackwardandholditfiveseconds.Returnyourheadtoanormalposition.

Breathing:Exhaleasyoumoveyourheadaround,andinhaleasyoureturntotheuprightposition.

WarmUpExercise#2

Standupright,slowlyrotateyourshouldersinaforwardcircularmotion5times,thenreversethemovementandrotateyourshouldersinabackwardcircularmotion5times.

Breathing:Breathenormallybutdeeplyasyoudothisexercise.

WarmUpExercise#3

Standuprightwithyourarmshelpup,yourelbowsbent,andyourhandstogetherinfrontofyourchest,withyourfingertipstouchingandpalmsapart.Pressinwardonyourfingersuntiltheirinsidesurfacesarealmosttouching.Yourpalmsshouldnotbetouching.Releaseandpressyourfingersagain.

Breathing:Breathenormally.

WarmUpExercise#4

Inarelaxedstandingposition,holdyourarmsinfrontof

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you.Claspyourrighthandaroundyourleftwrist,withyourthumbagainsttheinsideofthewrist.Squeezegentlybutfirmlyfivetimes.RepeattheprocedurewiththelefthandSqueezingtherightwrist.

Breathing:Breathenormally.

WarmUpExercise#5

Reclineonthefloor,restingtheupperpartofyourbodyonyourupperarms.FlexyourkneesandrhythmicallybangThemupanddownagainstthefloorinrapidsuccession.Yourheelsshouldremainonthefloorthroughoutthisexercise.Dothisexercisefor2030seconds.

Breathing:Breathenormallythroughthisexercise.

WarmUpExercise#6

GetdownontheflooronyourhandsandKneeswithyourhandspositionedunderyourshouldersandyourkneesunderyourhips.Bringyourchinupandrotateyourhipssothetailbonemovesup,archingyourbackdown.Thentuckyourchinintoyourchestandrotateyourbacksothatyourpelvismovesdown,archingyou'reyourbackdown.

Breathing:Inhaleasyoumoveyourtailboneupandexhaleasyoumoveyourtailbonedown.

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Conclusion:ThedailypracticeoftheexercisesIhavedescribedinthisarticleisanessentialelementofvibranthealth.It'saprovenfactthatpeoplewholooseweightcanonlymaintaintheirweightlossiftheyincorporateadailyexerciseprogramintotheireverydaylives.

Theseexerciseswillstretchmusclesyouhaven'tfeltinyearssoapproachthisprogramgentlyandbeginwithoneortworepetitionseachday,increasingeachexercisebyonerepetitioneveryweek.AfteryouareabletodotenrepetitionsoftheAlternateExerciseprogram,youshouldbeabletobegintodotheFiveRites.

Andaddahalfhourofabriskwalkonadailybasis.Notonlywillitcontributetoyourphysicalhealth,itwillgiveyoutheopportunitytoenjoyallofnaturearoundyou.Youwillfeelyoungerthanyouhavefeltinyears.

HappyandJoyousVibrantHealth

WithLoveandCaring,

MaryKurus

mary@mkprojects.comwww.mkprojects.com

Copyright2001MaryKurusAllRightsReserved

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