We all want to be fit and feel healthy. 

At the same time, in a modern world, we have less and less time to exercise. 

We all seek solutions that will bring us good results in short time and are applicable at home.

All above mentioned can be fulfilled with ancient exercises Five Tibetan Rites that require nothing more than some space and a bit of our time. 
 

Ancient secret of the fountain of youth

Tibetan monks used this exercises in order to achieve longer and healthier life. These exercises were described in details by Peter Kelder in his book “Ancient Secret of the Fountain of Youth".

That title really makes sense, because if you exercise regularly, Five Tibetan exercises will help you rejuvenate your body, both physically and psychically. 

It is believed that these exercises:

• enhance sleep
• reduce depression and anxiety
• improve concentration and memory
• rejuvenate
• enhance digestion
• help our respiratory organs
• prevent bone mass reduction
• help with arthritis and rheum
• reduce back pain
• improve eyesight
• assist in weight loss
• increase physical strength and endurance
• enhance emotional and mental health

Five Tibetan Rites are exercises that Tibetan monks performed for years and they managed to, with the help of these exercises and by maintaining a certain lifestyle, to create predispositions for longer and healthier life.

As the name implies, Five Tibetans Rites consist of five exercises that enhance energy flow trough all chakras. 

The word “chakra” comes from Sanskrit language and means “wheel”. Chakra is a whirlpool of energy located in human aura.

It is described as an intermediate organ that receives energy from outer sources and then channels it around the body.

The location of main seven chakras corresponds to main nervous plexuses. Chakra is an active center that takes, adopts and releases life energy.

Five Tibetans exercises stimulate energy flow through all chakras and give life to our cells, organs and glands. Furthermore, they contribute to stronger and healthier musculature. 

Five Tibetans Rites do not have any age limitations; people of all ages can do them.

It is important to do exercises correctly and to breathe appropriately. 

The harmony of movement and breathing enhances the energy flow through chakras and improves health and vitality. 

 

How to exercise

Perform exercises in their correct order, from first to fifth.

Do the same number of repetitions for each of the exercises. Start with as many repetitions as you feel comfortable with.

Elderly people, for example, can feel that 3 repetitions are enough. Younger people can choose to do 9 or 11 repetitions.

What is important is to start with an odd number – 1, 3, 5, 7 etc.

Each week add two more repetitions. If you started on Monday and had 3 repetitions, next Monday start with 5 and add 2 more each next week. 

When you reach 21 stop adding more repetitions.

Continue to exercise with 21 repetitions from then on. 

You can stand up between exercises, place your hands on your hips, and breathe in through your nose and exhale through the mouth. Repeat that two times. That way you create a better transition from one exercise to another. 

The additional benefit of these exercises is that they do not require a lot of your time. Namely, all five exercises with 21 repetitions can be performed in ten minutes.

In a very short time you will perform an excellent physical activity with multitude health benefits. 

 

Exercise description

First Tibetan

Stand upright and spread your arms so that they are parallel to the ground. Face your palms towards the floor. Turn around clockwise.

One turn is one repetition.

If you feel dizzy you can perform this exercise while sitting.

You may perform this exercise without adding additional repetitions for a few weeks in order to get used to the movement.

Do as many repetitions as you feel capable to and increase the number of repetitions when you feel ready.

When you finish this exercise, stretch your arms in front of you and look at your fingers. That will help reduce dizziness. 

This exercise enhances your balance. Repeat the movements until you have reached desired number of repetitions.

 

Second Tibetan

Lay down on the ground, stretch out and place your hands at your side. Put your palms on the ground and keep your legs together.

Inhale trough the nose, slowly lift your legs and your head up until your legs are vertical to the floor and your chin is touching your chest. 

Do not bend knees and do not lift your body off the ground while performing this exercise. Lift your legs and head only. 

Inhale while you are lifting your legs and head and exhale trough your nose or mouth when you are going back to the original position.

If you have trouble lifting straight legs at first, you can slightly bend them in knees. Repeat the movements until you have reached desired number of repetitions.

 

Third Tibetan

Go down on you knees and bend you feet so that the front part of your sole touches the floor (see the picture). Place your hands on the side of your thighs, just below your buttocks and bend your head so it touches your chests. 

Spread your knees apart (approximately 40 cm).

Inhale trough your nose and slowly bend your upper body backwards. Put your head back as much as you can. 

Simultaneously lean with your palms against your thighs. Exhale trough your nose or mouth while you are returning to the starting position. Repeat the movements until you have reached desired number of repetitions.

 

Fourth Tibetan

Sit on the floor and place your hands by your side with your palms touching the floor. Fingers have to be facing your legs. 

It is important to put your hands right by your side and that your legs are stretched out. Bow your head and touch your chin to the chest. 

Inhale trough your nose and start lifting your body up. While lifting yourself up, bend your legs in your knees and keep your feet on the floor. Your hands have to remain in the same position.

Push your head backwards as much as possible. The goal is to go into a position where your body and upper legs are parallel to the floor, hands and lower legs are vertical to your body and the floor and your head is pushed back.

Exhale trough your nose or mouth while you are returning in the starting position.

Feet have to stay in the same position all the time: it is important that your feet do not slide and your hands stay stretched. Movement is performed in your shoulders.

Repeat the movements until you have reached desired number of repetitions.

 

Fifth Tibetan

Lay on your stomach, place your palms on the floor next to your shoulders and lift your upper body with the strength of your arms.

Lean against the floor with your toes and push you head backwards towards the back. Spread your arms and legs approximately 60 cm apart.

Inhale trough the nose and lift your buttocks and simultaneously bend your head until it reaches your chest. 

Lift your buttocks as high as possible and form a triangle shape with your body. 

Lift up on your toes as high as you can. Keep your hands and legs stretched. Exhale trough your nose or mouth while you are returning in the starting position.

During this exercise your whole body, except your toes and palms, is above the floor. Repeat the movements until you have reached desired number of repetitions.

 

After you have completed all five exercises, lay down, stretch and relax as much as possible. 

Let good feelings take you over, breathe slowly. Meditate on a positive effect that exercises will give you.

Stay in that position for several minutes.

You can perform Five Tibetans exercises in the morning or in the evening, depending what better suits you.

During each exercise, focus on your breathing. Fill your body with air when inhaling and open up energy flows.

When exhaling, imagine that all tensions you have accumulated since your last exercise leave your body.

Lukewarm shower is recommended after you have finished exercises. 

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