Everything you need to know about the Five Tibetan Rites

The Five Tibetan Rites

are an ancient yoga practice that consists of a sequence of five exercises performed 21 times a day.

Practitioners report that the program has many physical, mental and spiritual benefits. These effects are believed to restore a person's vitality and strength. Because of these benefits, the Five Tibetan Rites are traditionally known as the "Fountain of Youth."

Let's explore what the five rites are, how to perform them, and the benefits of this practice.

What are the 5 Tibetan rituals?

It is considered that the five Tibetan rites are more than 2500 years old. They are said to have been created by Tibetan lamas (monks) or leaders of Tibetan Buddhism.

In 1985, the rites were first introduced to Western culture in the book The Ancient Secret of the Fountain of Youth by Peter Kelder. This book, which describes the program as "youthing," explains the exercises in detail.

The practice of these exercises is based on the energy of the body. According to practitioners, the body has seven energy fields or vortices. These fields are called chakras in Hindu.

These fields are said to control parts of the endocrine system, a network of glands and organs that regulate many of the body's functions, including the aging process.

Practitioners say that youth and vigor can be achieved when these energy fields rotate at the same speed. People practice the five Tibetan rites to achieve this.

What are the advantages?

There is limited research on the benefits of this practice. Generally, they are based on anecdotal reports from practitioners of the Five Tibetan Rites and the opinions of medical professionals and yoga instructors.

Reported benefits include:

• relief from joint pain and stiffness

• improved strength and coordination

• better circulation

• reduced anxiety

• better sleep

• improved energy

• youthful appearance

How to do 5 Tibetan Rituals

While each rite is meant to be practiced 21 times a day, you can start by doing them less often.

During the first week, practice each ritual 3 times a day. Add 2 repetitions of the ritual in the following week. Continue adding 2 repetitions of each rite each week as you do 21 rounds of each rite each day.

Rite 1

The purpose of the first rite is to accelerate the chakras. It is common for beginners to feel dizzy during this exercise.

Stand up straight. Extend your arms out until they are parallel to the floor. Face your palms down.

While standing in the same place, slowly rotate your body clockwise. Without bending your head forward, keep your eyes open and bend towards the ground.

Do 1 to 21 reps.

Spin as many times as you can, but stop when you feel a little dizzy. Over time, you will be able to spin more. It is best to avoid excessive spinning, which is said to overstimulate the chakras.

Rite 2

During the second ritual, it is important to practice deep rhythmic breathing. You should continue the same breathing pattern between each repetition.

To do this ritual, you will need a carpet for the floor or a yoga mat.

Lay down on your back. Place your arms at your sides, palms on the floor.

Inhale and lift your head, moving your chin towards your chest. Simultaneously lift your legs straight up, keeping your knees straight.

Exhale and slowly lower the head and legs to the starting position. Relax all your muscles.

Do 1 to 21 reps.

If you have difficulty straightening your knees, bend them as needed. Try to straighten them each time you perform the rite.

Rite 3

Like the second ritual, the third ritual requires deep rhythmic breathing. You can also practice this ritual while closing your eyes, which helps you focus.

Kneel on the floor, knees shoulder-width apart and hips aligned over knees. Place your palms on the back of your thighs, under your buttocks.

Inhale and drop your head back, arching your spine to open your chest.

Exhale and drop your head forward, moving your chin towards your chest. Keep your hands on your hips throughout the ritual.

Do 1 to 21 reps.

Rite 4

The fourth ritual, sometimes called the Moving Tabletop, is also performed with rhythmic breathing. Your hands and heels should stay in place throughout the exercise.

Sit on the floor and stretch your legs straight ahead, feet shoulder-width apart. Place your palms on the floor by your sides, fingers facing forward. Straighten your back.

Drop your chin to your chest. Inhale and slightly relax the head back. Simultaneously lift your hips and bend your knees, with your head slightly tilted back. Contract your muscles and hold your breath.

Exhale, relax your muscles and return to the starting position.

Do 1 to 21 reps.

Rite 5

Sit on the floor with your legs crossed. Place your palms in front of you.

Extend your legs behind you, toes curled and shoulder-width apart. Straighten your arms and arch your spine, keeping the tops of your feet on the ground. Lower your head back to face up.

Then inhale and lift your hips, moving your body in an inverted “V” shape. Bring your chin to your chest and straighten your back into downward facing dog.

Exhale and move back.

Do 1 to 21 reps.

To support your lower back, you can bend your knees as you move between poses.