The Five Tibetan Rites: An ancient yoga sequence for core strength and improved health.
In our stressful lives, it’s crucial to periodically rejuvenate our minds and bodies to safeguard our health. When we think of rejuvenation, yoga and meditation often come to mind first, as they restore balance to both brain and body.
The 5 Tibetan Rites, an ancient yoga practice developed by Tibetan lamas, consists of five sets of exercises. Each exercise is performed 21 times daily to unlock its physical and mental benefits. By targeting the body’s seven energy points, this yoga sequence revitalizes strength and vitality, earning it the nickname “Fountain of Youth.”
Let’s start with the five rites.
Rite 1 – The Spin (For building muscle and controlling emotions)
- Stand tall with your back straight.
- Extend your arms out to the sides parallel to the ground, palms facing down.
- While maintaining this position, slowly rotate your body clockwise without tilting your head.
Rite 2 – Leg Raise (To strengthen abs and enhance pancreas gland function)
- Lie flat on your back with your arms by your sides and palms on the ground.
- Take a deep breath and lift your head, bringing your chin towards your chest.
- Simultaneously, raise your legs straight up without bending your knees.
- Hold this position for as long as you can.
- Exhale and lower your head, followed by your legs.
Note: This may be challenging at first, and it’s okay to bend your knees initially.
Rite 3 – Kneeling Backbend (Improves heart health and balances hormones)
- Close your eyes.
- Kneel with your upper body, keeping your shoulders apart.
- Place your palms on your thighs.
- Inhale deeply and arch your head and spine backward.
- Exhale and return to the starting position.
Rite 4 – Table Top (Enhances breathing and strengthens thigh muscles)
- Sit on the ground with your legs extended straight.
- Place your palms on the ground.
- Inhale and tilt your head backward. Bend your knees and lift your hips, creating a tabletop position.
- Hold this position.
- Exhale and return to the starting position.
Rite 5 – Pendulum (Enhances blood circulation and promotes relaxation)
- Stand upright with your arms raised overhead.
- Bend forward, aiming to touch your feet.
- Grasp your feet with your arms straight and palms on the ground.
- Arch your torso, lifting your face upward.
Note: This may be challenging initially; it’s okay to bend your knees at first.