How to Do Correctly the 5 Tibetan Rites to Reverse Your Age and Lose Weight
The 5 Tibetan Rites work in conjunction with each other, so if you want to fully experience the remarkable benefits of the five Tibetan exercises, it’s best to do all five of them daily.
However, if you are extremely overweight don’t do Rites #4 and #5 until you’ve developed enough core strength.
If your physical condition is average, start with just 7 repetitions for each of the 5 Tibetan Rites and build to 21 repetitions at your own pace.
It's much more important to take your time and focus on doing the exercises correctly, rather than in the shortest amount of time.
It’s best to do these five Tibetan exercises first thing in the morning – they’ll kick-start your energy and metabolism for the day. Doing the maximum recommended of 21 repetitions for all 5 Tibetan Rites won’t take you more than 10-15 minutes.
Here they are:
1. First Rite: Clockwise Spinning (similar to Dervish Whirling)
Stand upright with your head up, extend your arms at shoulder level away from your body, palms facing down.
Start spinning clockwise (to the right) while breathing deeply.
To avoid getting dizzy, keep your eyes fixed on one point, for example your right hand’s little finger.
Stop when you’ve completed 21 turns of the first exercise of the 5 Tibetan Rites.
Allow your muscles to relax a few seconds while breathing deeply a couple of times before moving to the second Rite.
2. Second Rite: Simultaneous Head and Leg Raise
Lay down on your back with your legs straight and your arms to your side, palms down.
While inhaling, raise off the floor simultaneously your legs and head, tucking your chin into your chest. Keep your legs straight and try to extend them towards your head.
While exhaling, slowly lower the legs and head returning to the initial position of laying flat on the floor.
Allow your muscles to relax a few seconds while breathing deeply a couple of times before moving to the third Rite.
3. Third Rite: Kneeling Backbend
Kneel with your legs together, your toes curled, placing your hands on the backs of your thighs and holding your chin into your chest.
While inhaling, raise your head and lean back bringing your shoulder blades together craning your head and neck backwards as far as you comfortably can, relaxing your lower spine and supporting your weight with your hands braced against your thighs.
While exhaling, start to come forward back to your initial position with your chin back to your chest position.
Allow your muscles to relax a few seconds while breathing deeply a couple of times before moving to the fourth Rite.
4. Fourth Rite: Table Top
Sit on the floor, legs straight, a little less than shoulder-width apart, arms to your side, palms down, chin tucked against your chest.
While inhaling, raise your buttocks off the floor while bending your knees, shifting your weight to your arms and legs, continuing to raise your buttocks until your trunk and thighs are straight and parallel to the floor, letting your head fall back, as far as you comfortably can.
While exhaling, return to your initial sitting position with your head dropped forward.
Allow your muscles to relax a few seconds while breathing deeply a couple of times before moving to the fifth Rite.
5. Fifth Rite: Pendulum
Get down on the floor on your hands and knees (in push-up position) with hands and legs a little less than shoulder-width apart.
While inhaling, come up on your toes shifting your weight in your arms, straighten your legs, arch your spine, bend your head back. Do not let any of your body touch the ground except for your curled toes and hands during the last exercise of the 5 Tibetan Rites.
While exhaling, bend at the hips, push your buttocks up into the air making an inverted V-shape with your legs and arms straight, while tucking your chin toward your chest and trying to put your feet flat on the ground.
Finishing Up the 5 Tibetan Rites
After the last repetition of the Rite #5, lay flat on the floor on your stomach with your arms stretched out from side to side, your head to one side and your eyes closed. Feel the sensations in your body. Relax fully waiting until your heart beat and breathing return to normal after these five Tibetan Exercises.
Beside losing weight and getting into shape despite a busy schedule, one of the main conveniences of the 5 Tibetan Rites is that you can do them at home, in your backyard, in a hotel room, in the park, on the beach or even at the office - if you have enough space for your mat.
It doesn't really matter where you do them; as long as you are consistent you too will experience the astonishing health benefits of these five Tibetan Exercises >>
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