the 5 tibetan rites is an ancient exercise system from tibet.doc

8/14/2019 The 5 Tibetan rites is an ancient exercise system from Tibet.doc

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The 5 Tibetan rites is an ancient exercise system from Tibet. These exercises activate

and stimulate the seven key energy vortexes or chakras in the body, which in turn stimulate

all the glands of the endocrine system. They also enhance the innate energetic power of the

human body and mind.

For demonstration purpose each rite has been performed 12 times. The full nr. is 21.

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The Five Tibetan Rites: Exercises for Healing, Rejuvenation, and Longevity

"y #ary $urus

%n 1&'5 a book called The (ncient )ecret of the Fountain of *outh written by +eter

$elder was published which for the first time fully described an exercise program for

youthing. This is an exercise program used by Tibetan monks to live long, vibrant and

healthy lives. %n fact, this book states that many have lived longer than most can imagine

by following the program often called the Five Tibetan -ites. The benefits are described in

this book and a subseuent book 2 with an expanded description of the program by thepublisher called the (ncient )ecret of the Fountain of *outh / "ook 2, a companion to the

original book by +eter $elder. #any thanks to the publisher 0oubleday for such a special an

expanded explanation of the Five -ites.

Potential Benefits of the Five Rites

The authors provide many examples of the benefits of the Five Tibetan -ites

including the following looking much younger sleeping soundly waking up feeling

refreshed and energetic release from serious medical problems including difficulties with

spines relief from problems with oints release from pain better memory arthritis relief

weight loss improved vision youthing instead of aging greatly improved physical strength,

endurance and vigor improved emotional and mental health enhanced sense of well beingand harmony and very high overall energy.

Ho the Five Rites !or"

#edical professions explain the benefits based on their personal perspective and %

suggest you read the entire two books for a broad overview. 3owever, the maority 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 body4s overall functioning and aging process. This means that the Five

-ites 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-ights out of Tibet stated that performing the Five -ites stimulates the circulation of

essential life energy throughout the body.

#ha"ras

hakra is an %ndian )anskrit word that translates to mean 6heel of )pinning

7nergy. hakras are spinning wheels or vortexes of energy of different color that perform

many functions connecting our energy fields, bodies and the osmic 7nergy Field. hakras
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are powerful electrical and magnetic fields. hakras govern the endocrine system that in

turn regulates all of the body4s functions including the ageing process. 7nergy flows from

the 8niversal 7nergy Field through the chakras into the energy systems within our bodies,

including the #eridian )ystem.

9ur bodies contain seven maor chakras or energy centers and 122 minor chakras.

The maor chakras are located at the base of the spine :-oot hakra;, at the navel :)acralhakra;, in the solar plexus :)olar +lexus hakra;, within your heart :3eart hakra;, within

the throat :Throat hakra;, at the center of your forehead :"row or Third 7ye hakra;, and

at the top of your head :rown hakra;. These chakras are linked together with all other

energy systems in the body and various layers of the auras.

The )peed of the chakra spin is a key to vibrant health. The other keys to vibrant

health that relates to the chakra is ensuring they are clear of negative energy and that they

are perfectly shaped and not distorted.

The Five -ites speed up the spinning of the chakras, coordinate their spin so they are

in complete harmony, distribute pure prana energy to the endocrine system, and in turn to

all organs and processes in the body. This is one of the maor reuirements for vibrant

health, reuvenation and youthfulness.

The Five Rites Exercise Progra$

This program is often described as a modified yoga program. )imply put, yoga is a

science that unites the body, mind and spirit. Today this is often called #ind! "ody 3ealing.

The author of the book believes that yoga was brought to Tibet from %ndia in the 11th or

12th century and that Tibetan monks over time developed modified these exercises and

developed an effective program of exercises that western society now calls the Five Tibetan

-ites. The rugged mountainous conditions these monks live in may well account for their

particular emphasis on vigor. #any of the yoga exercises and practices being taught in the

western world today are very new. The Five Tibetan -ites are exactly what the ancient

Tibetans developed over many centuries of time. Therefore it4s very important to do theFive Tibetan -ites exactly as they are presented without altering the form or seuence to

achieve some of the benefits accrued to these -ites.

Beginning the %Five Rites% Exercise Progra$

For the first week, and only if your are relatively healthy and fit, do each exercise

three times.

%f you are inactive, overweight, or have health problems begin these exercises doing

one of the first three each day, and only if you feel totally comfortable doing this. and =5 until you have developed some

strength and endurance. 0o the substitutes for => and =5 until you yourself feel ready to

begin doing => and =5 of the Five -ites.

0o only what you feel comfortable doing. That may be only one of each exercise for

the first week. "uild up to two of each exercise the second week, three of each exercise the

third week, etc. or at a faster pace only if your body does not hurt when you do these

exercises.


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21 is the maximum of each exercise you should ever do. %f you want to enhance

your program, do the exercises at a faster pace, but do not so more than 21 of each

exercise each day. 0oing more than 21 repetitions of each exercise in any day will affect

your chakras negatively and can create imbalances in your body.

The Five -ites may stimulate detoxification and often creates many unpleasant

physical symptoms. This is why it4s recommended to increase the number of each exercisegradually on a weekly basis. % also recommend a vibrational detoxification with homing

7ssences. For more information on vibrational detoxification with homing 7ssences please

visit my website www.mkproects.com.

%f you have not exercised for some time, prepare to begin your Five -ites exercise

program by walking daily, for a half hour each day if possible. (nother alternative in

preparation for the Five -ites is a stretching program with a gradual increase in the types of

stretching exercises and the duration of this program.

( sugar free and low fat diet is an important support when integrating the Five

-ites exercise program into your life. (lso check for 0igestive Food )ensitivities and

eliminate all foods you do not digest easily.

0o the Five -ites exercises every day. The maximum you should skip is one dayeach week. %f the exercises are done less than six days each week, the results will be

greatly reduced.

%f on certain days your time is limited, do ? repetitions of each exercise. This takes

less than five minutes.

For maximum benefit, do the exercises before breakfast in the morning, if at all

possible. %f this is not possible do them anytime during the day.

&etoxification

0etoxification is a process that helps to clean out of the physical and energetic body

toxins or poisons that have accumulated in your physical cells, organs, systems and in your

energetic systems :auras, chakras, meridian system and all electromagnetic, magnetic andelectric systems;. % strongly recommend that people beginning the Five -ites exercise

program undertake a homing 7ssence detoxification program either before or as they

begin these exercises.

%f you have never detoxified you will probably have many poisons accumulated in

your body and energetic systems. ( full detoxification program with homing Flower

7ssence, @em 7ssences, and Tree 7ssences will eliminate all toxins. 0etoxifying with

homing 7ssences uses vibrational essences, or what is sometimes called vibrational

medicine to clear your systems of toxins and poisons. This includes the elimination of

parasites, candida, viruses, and all poisons from pollution, pesticides etc.

This vibrational approach to detoxification is completely complementary to the

exercises of the Five -ites. 0etoxification is essential for vibrant and long life. For moreinformation please refer to my article 0etoxification with homing 7ssences and other

vibrational health articles on my website at www.mkproects.com.

%Five Tibetan Rites% Exercise Progra$

The following instructions and photographs for the Five -ites and other preparatory

exercises as taken from the book (ncient )ecret of the Fountain of *outh, "ook 2. % will

show the exact Five -ights exercises, a group of exercises for those who need to develop
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flexibility and strength before beginning to do the Five -ites, and a set of warm/up

exercises. % strongly recommend you purchase the book since it provides detailed

information about methodology, concerns and benefits not included in this article.

)+7%(< (8T%9A )pinning and stretching through the following exercises can

aggravate certain health conditions such as any type of heart problem, multiple sclerosis,+arkinsons4s 0isease, severe arthritis of the spine, uncontrolled high blood pressure, a

hyperthyroid condition, or vertigo. +roblems may also be caused if you are taking drugs that

cause diBBiness. +lease consult your physician prior to beginning these exercises if you have

any difficult health issues or if you have any other concerns.

The Five Tibetan Rites

Rite '(

)tand erect with arms outstretched

horiBontal to the floor, palms facing down.

*our arms should be in line with your

shoulders. )pin around clockwise until you

become slightly diBBy. @radually increase

number of spins from 1 spin to 21 spins.

"reathing %nhale and exhale deeply as

you do the spins.


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Rite ')


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)it down on the floor with your

legs straight out in front of you and

your feet about 12 apart. 6ith the

trunk of the body erect, place the palms

of your hands on the floor alongsideyour buttocks. Then tuck the chin

forward against the chest. Aow drop the

head backward as far as it will go. (t

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. -est before repeating this -ite.

"reathing "reathe in as you

raise up, hold your breath as you tensethe muscles, and breathe out fully as

you come down.

Rite '


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exercises will help you strengthen and become more flexible to be able to do the Five -ites

as they have been described above.

0o these alternative exercises in the seuence from one to five and when possible,

substitute the Five -ite exercise into this alternative program until you have fully integrated

the Five -ites.

(s with the Five -ites, begin by doing two or three of each exercise daily, until youare able to do 1D each day. 9nce you are able to do ten of these alternatives, you should be

ready to begin doing the Five -ite exercises themselves.

/lternative 0for Rite'(1 Exercise '(

)tand with your feet about 12

inches apart. 7xtend your arms palmsdown until your arms are level with your

shoulders. )wing 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. (s you swing

back and forth allow your torso and legsto follow the movement. (llow your

heels to lift from the floor but do not

allow either foot to completely leave the

floor. (s you swing right turn your head

right, and turn your head left as you

swing to the left.

"reathing "reathe in rhythm to

your swinging #ovement.

/lternative 0for Rite ')1 Exercise ')


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The following group of exercises has been developed to open, relax, release tension,

to strengthen various parts of the body, and to provide toning to different parts of your

body.

%f you are overweight, in poor physical condition, or experiencing serious illness, this

group of exercises is an excellent to help you begin your ourney towards physical fitness. %

suggest you do these warm/up exercises prior to the Five -ites if you are overweight orhave not exercised in a long time.

"egin this group of exercises by doing 2 of each exercise and then gradually increase

the repetition until you are able to do 1D of each warm/up exercise.

!ar$23. Exercise '(

)tand upright, tilt your head sideways

towards your left shoulder and hold it for five

seconds, then tilt your head towards your chest

and hold it 5 seconds. Then tilt your head

towards your left )houlder and hold it five

seconds, and lastly tilt your head backward and

hold it five seconds. -eturn your head to anormal position.

"reathing 7xhale as you move your

head around, and inhale as you return to the

upright position.

!ar$23. Exercise ')

)tand upright, slowly rotate your

shoulders in a forward circular motion 5 times,then reverse the movement and rotate your

shoulders in a backward circular motion 5 times.

"reathing "reathe normally but deeply

as you do this exercise.

!ar$23. Exercise '*


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)tand upright with your arms help up,

your elbows bent, and your hands together in

front of your chest, with your fingertips touching

and palms apart. +ress inward on your fingers

until their inside surfaces are almost touching.

*our palms should not be touching. -elease andpress your fingers again.

"reathing "reathe normally.

!ar$23. Exercise '+

%n a relaxed standing position, hold your

arms in front of you. lasp your right hand

around your left wrist, with your thumb against

the inside of the wrist. )ueeBe gently but firmly

five times. -epeat the procedure with the left

hand )ueeBing the right wrist.

"reathing "reathe normally.

!ar$23. Exercise '

-ecline on the floor, resting the upper part of

your body on your upper arms. Flex your knees and

rhythmically bang Them up and down against the

floor in rapid succession. *our heels should remain

on the floor throughout this exercise. 0o this

exercise for 2D / ?D seconds.

"reathing "reathe normally through this

exercise.

!ar$23. Exercise '4


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@et down on the floor on your hands and $nees

with your hands positioned under your shoulders and your

knees under your hips. "ring your chin up and rotate your

hips so the tailbone moves up, arching your back down.

Then tuck your chin into your chest and rotate your back

so that your pelvis moves down, arching you4re your backdown.

"reathing %nhale as you move your tailbone up

and exhale as you move your tailbone down.

#onclusion:The daily practice of the exercises % have described in this article is an

essential element of vibrant health. %t4s a proven fact that people who loose weight can only

maintain their weight loss if they incorporate a daily exercise program into their everyday

lives.

These exercises will stretch muscles you haven4t felt in years so approach this

program gently and begin with one or two repetitions each day, increasing each exercise by

one repetition every week. (fter you are able to do ten repetitions of the (lternate 7xercise

program, you should be able to begin to do the Five -ites.

(nd add a half hour of a brisk walk on a daily basis. Aot only will it contribute to your

physical health, it will give you the opportunity to enoy all of nature around you. *ou will

feel younger than you have felt in years.

3appy and Eoyous Cibrant 3ealth

6ith


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6e4ve been practicing, teaching and recommending the 5 Tibetan 7nergy -euvenation

7xercises since 1&&'. *ou can do the whole routine in 15 minutes and only need enough

floor space for your body while laying down and enough air space for your arms to be

outstretched.

The 5 Tibetans represent a great way to keep your body in shape when you have limited

time for a physical workout or limited space for a complete yoga routine. *ou can easily do

the exercises in the space at the foot of the bed in most hotel rooms. 6e use the 5 Tibetans

as a warm up for our morning yoga or body workout.

How do I begin to benefit from the 5 Tibetans?

%f you are not used to exercise or have not been formally introduced to yoga techniues of

breathing and relaxation, then your first tip is to start out slowly. )tart by performing one tothree repetitions of each of the movements one time each day. +ay attention to what your

body is telling you and do not strain or force any position that causes pain that indicates

possible inury. ( little soreness is perfectly okay but really you should start out slow

enough not to have any physical hindrances the following day.

Where should I perform the Tibetans?

(nywhere you have room is perfectly okay. #ake sure to use a carpet, towel, yoga mat or

padding to prevent discomfort caused from too hard a surface.

What is the best time of day to perform the 5 Tibetan?

The entire series of movements may be performed 2 to ? times per day. (s with all forms of

holistic body work, sunrise and sunset are great times to be honoring your body with

physical work. These are the best times to start your practice, but you may work them intoyour schedule as you see fit.

How many time should I repeat each exercise?

*ou want to work toward performing each of the movements 21 times. 6hen you first

begin, try to do 1 or ? repetitions of each exercise. (fter a week, try to do ? repetitions,

then pause and try ? more. *ou will certainly feel stronger in some of the movements than

others. %f you have trouble performing a complete set of 21, try to break it down into ? sets

of repetitions with a pause between each set. 9nce you4ve achieved 21 repetitions of each

exercise, you don4t need to go on to more repetitions. These exercises are for restoring

energy, not necessarily building strength. %f you feel great after doing 21 repetitions of each

movement, feel free to add another session later in the day to perform another set of 21

repetitions each.What is the recommend breathing pattern?

6e recommend a specific breathing pattern to follow with each exercise. %f you feel tired or

light headed while performing these movements, make sure you are not holding your

breath.

Tibetan Rejuvenation Exercise 5ove$ent '(

)ufi 6hirling, 6hirling 0ervish, #emories of the @rateful 0ead in oncert, 3aving fun like a

? year old


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-ite 1 )tand upright, extend your arms at shoulder level away from your body and spin

clockwise :if looking at a clock face on the floor;. $eep your eyes looking directly in front of

you, do not focus on any one point, let your vision blur as you spin. Turn up to 21 times or

until you feel unstable or diBBy.

"reathing breath in and out of your stomach. (n opera singer, stage actor!actress or yogi

experiences the benefit of breathing from this point of the body. 6hen you stop spinning,

breath even more deeply from your stomach until your head stops spinning and your

balance returns to normal.

Tips and -ecommendations 6ork your way up to 21 spins. )peed is not so important, ust

try to spin 21 times and stop.Tibetan Rejuvenation Exercise 5ove$ent ')


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start to come forward back to kneeling position with your head back up in the straight

position. -epeat up to 21 times.

"reath %n @oing backward

"reath 9ut oming forward

Tips and -ecommendations 6hen you start this exercise, use the weight of your head to

come forward instead of forcing your chin to your chest with your muscles. 6hen you leanback, avoid craning your neck, simply let it drop with its own weight. 7ventually, you can

bring your shoulder blades towards each other when you4re in the back position. $eep a

steady movement while going backward and forward. $eep your eyes open to maintain

balance.


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weight in your arms, straighten your legs, arch your back, lean your head back, do not let

any of your body touch the ground except for your toes and hands :obra in *oga;. "egin

your exhalation, bend at the waist, bend your knees, push your buttocks up into the air,

make an inverted C shape with your legs and arms straight, tuck your chin toward your

chest :0ownward 0og in *oga;, try to put your feet flat on the ground. "egin your next

inhalation and repeat up to 21 times."reath %n -aising hips up into an G shape / downward dog.

"reath 9ut 3ips down H head coming up into cobra.

Tips and -ecommendations %n the beginning, you will need to find where to place your

hands and feet to make a complete inverted/C shape. *ou may do this exercise for years

and never get your feet flat on the ground :a symptom of western living and always sitting

in a chair;. 9nce you4ve worked your way up to 21 repetitions, work on keeping a steady

rhythm while going in and out of each position.

Finishing +osture -ecommendation

(fter 7xercise 5, lay flat on your stomach with your arms stretched out from side to side like

hrist position. $eep your chin on the ground and close your eyes. Feel you heart pumping

and blood circulating through your body. 6ait until your hearth beat and breath returns tonormal. Turn your head to once side and take a few deep breaths. -elax for 1 minute.

"egin your day or continue with your morning yoga routine or physical work out. *ou should

have more than enough energy to get you ump started. %f you perform the 5 Tibetans

before bed , make sure you have ?D or >5 minutes to relax after -euvenation your energy.

%4ve spent time laying in bed afterward and felt like % had drank a pot of coffee.

the 5 tibetan rites is an ancient exercise system from tibet.doc

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