This is an exercise program used by Tibetan monks to live long, vibrant and healthy lives. In fact, this book states that many have lived longer than most can imagine by following the program often called the "Five Tibetan Rites". The benefits are described in this book and a subsequent book 2 with an expanded description of the program by the publisher called the Ancient Secret of the Fountain of Youth - Book 2, a companion to the original book by Peter Kelder. Many thanks to the publisher Doubleday for such a special an expanded explanation of the Five Rites.
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How to do the 5 Tibetan Rites While each rite is meant to be practiced 21 times a day, you can begin by doing them less frequently. During the first week, practice each rite 3 times a day. Add 2 repetitions per rite the following week.
Rite 1 The purpose of the first rite is to speed up the chakras. Stand up straight. Face your palms down. While staying in the same spot, slowly spin your body in a clockwise direction. Without bending your head forward, keep your eyes open and cast toward the ground. Do 1 to 21 repetitions. Spin as many times as you can, but stop when you feel slightly dizzy.
You should continue the same breathing pattern in between each repetition. Lie flat on your back. Place your arms at your sides, palms on the floor. 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 all your muscles. Complete 1 to 21 repetitions.
If you have difficulty straightening your knees, bend them as needed. Try to straighten them each time you perform the rite. Rite 3 Share on Pinterest Like the second rite, the third rite requires deep rhythmic breathing.
You can also practice this rite while closing your eyes, which helps you focus inward. Kneel on the floor, knees shoulder-width apart and hips aligned over your knees. Straighten your trunk and place your palms on the back of your thighs, below your buttocks. Inhale and drop your head back, arching your spine to open your chest. Exhale and drop your head forward, moving your chin toward your chest.
Keep your hands on your thighs during the entire rite. Rite 4 Share on Pinterest The fourth rite, sometimes called Moving Tabletop, is also done with rhythmic breathing. Your hands and heels should stay in place during the entire exercise. Sit on the floor and extend your legs straight ahead, feet shoulder-width apart.
Put your palms on the floor at your sides, fingers facing forward. Straighten your trunk. Drop your chin toward your chest. Inhale and gently drop your head back. Contract your muscles and hold your breath. Exhale, relax your muscles, and return to starting position.
This move also requires a steady breathing rhythm. Sit on the floor with your legs crossed. Plant your palms in front of you. Extend your feet behind you, toes curled and shoulder-width apart. Straighten your arms and arch your spine while keeping the tops of your legs on the ground.
Drop your head back into Upward-Facing Dog. Move your chin toward your chest and straighten your back into Downward-Facing Dog. Exhale and move back into Upward-Facing Dog. To support your lower back, you can bend your knees when moving in between poses. Like all exercise programs, the Five Tibetan Rites should be done with care.
Start with gentle movements and a low number of reps. Take extra precaution if you have: Heart or breathing problems. Neurological disorders.
If you have one of these conditions, these exercises may not be safe for you to perform. Conditions that cause dizziness. The spinning motion may aggravate various conditions, including vertigo , circulatory issues, or nausea from medication.
Recent surgery. People perform these rites with the intention of restoring youth and increasing vitality. You can do them alone or with another exercise program. If you have a health condition or are new to exercise, be sure to check with your doctor before trying these moves.
Everything You Need to Know About the 5 Tibetan Rites
Cardiologist By Joel Kahn, M. Cardiologist Dr. Kahn is the founder of the Kahn Center for Cardiac Longevity. If you purchase something mentioned in this article, we may earn a small commission. A year ago, I was introduced to a quick yoga practice reported to be over 2, years old, called the 5 Tibetan Rites. After viewing a few videos and reading a short book , I started to engage in the minute sequence every morning, whether at home or on the road. What are the 5 Tibetan Rites?
How to do the 5 Tibetan Rites While each rite is meant to be practiced 21 times a day, you can begin by doing them less frequently. During the first week, practice each rite 3 times a day. Add 2 repetitions per rite the following week. Rite 1 The purpose of the first rite is to speed up the chakras. Stand up straight. Face your palms down.
But are they really? The inner scientist in me had to find out. The results from this experiment have me pleasantly surprised. I came across the Five Tibetan Rites in the spring and was intrigued. Why try this practice? The benefits are noticeable! I started to notice tangible changes in my energy and mood within a month.
5 Tibetan Exercises to Work All Your Muscles in 10 Minutes
Publication[ edit ] Although practically nothing is known about Kelder,  one source reports that he was raised as an adopted child in the mid-western United States and left home while in his teens in search of adventure. The "wandering natives", as he called them, told him of old men who inexplicably became healthy, strong, and full of "vigor and virility" after entering a particular lamasery. According to the booklet, the lamas describe seven spinning, "psychic vortexes" within the body: two of these are in the brain, one at the base of the throat, one on the right side of the body in the vicinity of the liver, one in the reproductive anatomy, and one in each knee. As we grow older, the spin rate of the "vortexes" diminishes, resulting in "ill-health".