5 Tibetan Rites: The Exercises 

FIVE TIBETAN RITES

Got time to watch a video?

I know you want to get stuck right in, but before you begin to practice the 5 Tibetan Rites, please read our article 'The Five Tibetan Rites For Staying Young' which explains many important details that you need to know before you start.

Here are the exercises:

Rite 1

Stand with your arms stretched out horizontally. Spin around clockwise. One full spin counts as one repetition of the exercise.

Rite 2

Lie flat on your back on the floor, legs straight, toes pointing up, arms stretched by your sides with palms on the floor. Raise head so that your chin tucks into your chest. Lift the legs up into a vertical position, keeping them straight. If comfortable, bring them even further so they come over the head, still without bending the knees.

Then take knees and head slowly back down and relax the muscles for a moment before repeating.

Rite 3

Kneel up on the floor with a straight back, toes curled under, hands resting on the backs of your thighs. Bend the head forward, tucking the chin onto your chest. Then arch the spine back so that the head, neck, shoulders and upper spine arch backward. Hands are braced against the thighs for support. Then come back to a straight kneeling position.

Rite 4

This one is easier than it sounds!

Sit on the floor with legs straight out in front of you, feet about 1 ft apart. Palms of hands are flat on the floor beside your hips. Tilt the head forward, tucking chin against chest. Then take the head right back and at the same time, push down with your hands and raise the body so the hips come up level with the shoulders, bending the knees.

Your body is now like a table, completely horizontal from head to knees, supported by palms and feet which are flat on the floor. Arms and lower legs come straight down from the shoulders and knees making a 90 degree angle with the body.

Hold there for a moment and tense every muscle in your body. Then relax and return to sitting position.

Rite 5

Lie on your front with palms flat on the floor under your shoulders, elbows bent. Flex the toes so the feet are standing on toes.

Push up with the hands, arching the spine backward, so your head is bent back and you are looking at the ceiling. Ideally the hips are lifted off the ground a little so that the body rests only on hands and toes, but if this is difficult you can keep hips on the floor. (Like Cobra pose in yoga.)

Then bring the head forward, straighten the back and push the hips up so that your body makes an upside-down V with your hips at the top. Tuck the head in toward the chest. Arms and legs are straight. Keep shoulders down so that arms are in line with the back. Ideally feet are flat on the floor but if this is not possible, just push downward with the heels to give the backs of the legs a stretch. (Like Downward Facing Dog in yoga.)

Then push through the legs to bring the shoulders up. The back now makes a straight line with the legs and most of the weight is on the hands. Slowly lower the whole body down, keeping the back straight, taking all the weight through your arms.

Try to keep the knees off the floor and let the chest come down slightly ahead of knees and hips, maintaining the straight line all the way, like coming down from a full push-up. If you cannot do this, bring the knees down first, then chest slightly ahead of hips, or chest and hips together. Do not bend the back (don't have hips hitting the floor before chest).

Then relax!

Important Note:

If you have heart problems, multiple sclerosis, Parkinson's disease, hyperthyroid, high blood pressure, vertigo or dizziness, or any other chronic or serious health issue, you should not do the 5 Tibetan Rites without first consulting your doctor.

Editor
My Health Articles.co.uk

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