5 Tibetan Rites of Rejuvenation for Fitness and Vitality

The 5 Tibetan Rites of Rejuvenation for fitness and vitality, or the “Tibetan Yoga” is said to go back 2500 years. Short and well sequenced, these five Tibetan rites are like five meditative dances. You flow gracefully from one rite (exercise) to another like you would do the other meditative dances.

Surprisingly, these simple but self-empowering 5 Tibetans, similar to five traditional yoga postures, have also been included in cardio classes at home or gym.

5 Tibetan Rites: The “Rites of Rejuvenation” in brief

The five Tibetan exercises, known as the “Fountain of Youth”, focuses on stimulating all the seven chakras and revitalizing some organs. As a result, while rejuvenating your body, this complete workout helps in increasing the body’s total fitness and vitality level.

According to the Tibetan monks, these “rites of rejuvenation” help in stopping the ageing process by unblocking and activating the spinning of seven chakras. No doubt the Tibetan monks look so healthy and fit, and young despite their age advancement!

5 Tibetan Rites: Health Benefits

The five Tibetans of rejuvenation have a number of health benefits if you are regular (10 minutes a day–6 days a week) with it:

  • Enhances total body fitness and vitality
  • Boosts body’s metabolism by providing overall energy
  • Rejuvenates both the body and the mind
  • Improves mental and emotional health
  • Gives a fresh and younger look
  • Makes you feel powerful
  • Develops better posture
  • Enhances memory
  • Aids in weight loss
  • Relief from arthritis
  • Vision improvement
  • Relief from joint and spine related problems
  • Aids in sound sleep
  • Supports great hormonal balance
  • Supports menopause

5 Tibetan Rites: What are the rites?

Given are five Tibetan exercises that, if done daily, would help you reap great health benefits (as mentioned above). All you need is 10 minutes (600 seconds) daily that I am sure you can manage from your daily schedule. You can do the rites as a “complete workout” in any part of the day, but recommended would be ‘early morning’.

If you have medical problem(s) and you are under daily medication, please take clearance from your physician for doing the five Tibetans.

Very Important Points to Note: (1) Your breathing technique (inhaling and exhaling) should be correct and proper. (2) Do not push yourself if you cannot perform one rite. Simply move to the next one. (3) Do not change the sequence as you please.

Follow #1 through #5 only ONCE–1 set. Do not repeat it.

5 tibetan rites 5 tibetans

  • 5 Tibetan Rites #1: Spinning (The Spin)

Just as you will find many little children doing. Stand with your arms open on both sides. Now, spin with medium speed. If you cannot spin for fear that you head will start to spin or you may fall down, then stand in the same posture and twist from one side to the other.

The above image will give you the idea on how it is to be done.

Inhale and exhale freely. Never try to hold your breath in this rite.

Keep spinning or twisting for 90 seconds. Take a breather of 20 seconds and move to the next rite.

  • 5 Tibetan Rites #2: Both Leg Raise (The Leg Raise)

Lie down straight on the floor or on mat. Place your palms under your buttocks to give it a slight lift. As you would do with abs crunches, when you raise the legs, crunch in. But make sure not to push the head towards your legs forcibly. Go back to the original lying position by putting the head and the legs down at the same time.

The above image will give you the idea on how it is to be done.

Inhale as you bring up your legs and head. Exhale as you bring down your legs and head.

Do as many reps as you can in 90 seconds. Take a breather of 20 seconds and move to the next.

  • 5 Tibetan Rites #3: Kneeling Abs Stretch (The Kneeling Back Bend)

It is the same as you would stand and arch backward to do the abs stretch. Sit erect on your knees (your upper body and thigs in one line). Place your palms either on your hip or on your lower buttocks (to balance yourself) and arch backward.

The above image will give you the idea on how it is to be done.

Inhale as you arch backward. Exhale as you return to the erect position.

Do as many reps as you can in 90 seconds. Take a breather of 20 seconds and move to the next.

  • 5 Tibetan Rites #4: Knee Bent Reverse Plank (The Reverse Table)

Sit on the floor or mat with your legs stretched out and feet apart shoulder length. Place your palms beside your buttocks. Make sure your upper body is erect and the chin is tucked forward against the chest. Now, taking your head backward, raise your body in such a way that your arms remain straight by the sides and knees remain bent.

The above image will give you the idea on how it is to be done.

Inhale as you raise your body. Exhale as you return to the sitting position.

Do as many reps as you can in 90 seconds. Take a breather of 20 seconds and move to the next.

  • 5 Tibetan Rites #5: Plank Cobra (The Pendulum)

Lie face down on the floor or mat. (make sure your feet and hands are straight throughout this rite) Do a cobra and then pull your body in with the buttocks stretching up.

The above image will give you the idea on how it is to be done.

Inhale as you raise your body. Exhale while returning to the cobra position.

Do as many reps as you can in 90 seconds. Take a breather of 20 seconds.

To complete the workout set, do Corpse Pose for 50 seconds. For this, lie on the floor on your back and body straight. Close your eyes and relax.

Once you get used to these five Tibetan rites, you can do one rite after the other without taking a breather!

By the way, if you are looking for one of the best “flat tummy” exercises, check this link.

Conclusion

Start with the 5 Tibetan Rites of Rejuvenation for fitness and vitality today and if you seriously do these 6 days a week, I can guarantee that the results would pleasantly surprise you! But at the end of the day what matters are clean eating, healthy lifestyle, keeping hydrated and sleeping sound (as if you are knocked out!) for 7 hours at night.

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