Background and Benefits of the 5 Tibetan Rites
Created and passed down through generations of Tibetan monks, The Five Tibetan Rites are a combination of five exercises, the first is Twirling and the other four are yoga movements. The combination revitalises energy, re-balances the body and cleanses the aura. They were created to focus on the seven “chakras,” which are centres in the body where energy flows.
The Twirling subjects the whole body to a centrifugal force, while the four other exercises realign the four Alchemic Elements; Earth, Fire, Water and Air along the spinal column.
While doing the rites, it’s important to focus on deep breathing, as it should be in sync with each movement as shown in the simple diagram below with the direction of the arrows. 75% of all toxins are removed from the body through deep breathing techniques.
The ancient Tibetans claimed the sequence helped them to experience vibrant health, vitality, spiritual growth, rejuvenation, and reduce the effects of ageing. Hence, The 5 Tibetan Rites are also referred to as the The Fountain of Youth sequence. It was popularised in the west by Peter Kelder in 1939.
The benefits of regular practice :
- improved physical strength
- endurance and vigour
- an enhanced sense of wellbeing and harmony
- enhanced vitality and energy
- youthfulness
The program is a sequence of five low-impact poses :
- RITE 1: Twirling clockwise
- RITE 2: Supine to upward leg lift.
- RITE 3: Camel pose to rest
- RITE 4: Staff pose to Tabletop pose.
- RITE 5: Upward facing to Downward facing dog
The sequence of movements or “rites” can be completed in less than twenty minutes. It is suggested a person repeat each rite 21 times and perform the entire sequence one to three times a day. You can of course start slowly and build to 21 repetitions in time.
Rite 1 - The Clockwise Twirling
Stand with your feet a little apart and your arms shoulder height, palms facing down. Begin to spin in a clockwise direction (as if you were standing on a clock) trying to keep your breath steady as you twirl.
RITE 2: Supine to upward leg lift.
Lie on your back on the floor with your palms by your sides and your legs straight. Engage your lower belly, inhale and raise your legs in the air. Exhale and lower your legs back down to the floor. Move between the two positions steadily and with control.
RITE 3: Camel pose to rest.
Come to a kneeling position. As you inhale, arch your spine, slide your hands down the back of your thighs and tip the head slightly back into camel pose. As you inhale, arch your spine backwards and look up.
Exhale back to an upright position and tip the chin forwards towards the chest. You can also come right down to rest into child pose. Resting in between the poses is recommended, especially when you first begin to do these exercises. You will gradually build your stamina and feel stronger and fitter in your body.
RITE 4: Staff pose to Tabletop.
Breathe in, press into the hands and swing the hips forward and upwards so that you come into a ‘tabletop’ position, feet flat on the floor. Take the head back if it feels okay on your neck. Exhale, swing the hips back and return to the original position. Move gently between the two positions.
Exhale, bring the hips down to the floor and come into the Staff pose, an upright seated position. Move gently between the two positions. Ensure that your heels are stretched at right angles and your back is in full extension.
RITE 5: Upward facing to downward facing dog flow.
Come into a downward -facing dog pose, spreading your fingers wide and pressing your palms into the floor. Draw the thighs up and back and create length in the spine.
Inhale, roll over the toes, bring the shoulders over the wrists and come into Upward-facing dog. Keep the neck long and the collar bones broad. As you exhale, draw the hips back, and return to Downward Facing Dog pose.
At the end, take a few minutes to rest, feeling the energy you’ve created and allowing the breath to settle.
SUITABLE FOR ALL AGES, TEACHING US HOW TO WORK AT OUR OWN PACE.
A full set including the Twirling can be completed in just 7 minutes, so it is easy to fit into your daily routine.
