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The 5 Tibetan Rites | A Quick Anti-Aging Workout

Known as The Five Tibetan Rites {but also referred to as “The Five Rites”, “The Five Tibetans”, “The Five Rites of Rejuvenation” and most recently “T5T”} this ancient Tibetan yoga workout is said to help slow down the aging process, clear the mind, and assist in well being by opening up the chakras {the 7 energy centers of the body}. They emphasize “a continuous sequence of movement”, whereas Indian forms focus on “static positions” and were first publicized in 1939 by Peter Kelder in THE EYE OF REVELATION: The Ancient Tibetan Rites of Rejuvenation and originally written as a 32-page booklet.

The revised publications of The Eye of Revelation titled Ancient Secret of the Fountain of Youth also contain numerous testimonials by practitioners of the Rites, claiming that they yield positive medical effects such as improved eyesight, memory, potency, hair growth, restoration of full color to completely gray hair, and anti-aging. The benefits most likely to be achieved are increased energy, stress reduction, and an enhanced sense of calm, clarity of thought, increased strength and flexibility, resulting in an overall improvement in health and well-being. ~ from Five Tibetan Rites | Wikipedia

Intrigued by anything offering natural and healthy anti-aging techniques, after reading a blurb about this somewhere, I searched the internet and found tons of videos on the subject, but the Perfect Fitness TV video shown below seemed the easiest to follow.

 

I thought I’d break the Rites down even further with a step-by-step photo/text tutorial taken from the original publication and a more modern version from the instructor.

In all honesty, I found these Rites about a month ago and wanted to give them a try before writing about them, but never followed through. Though I’m still planning on it, 21 seems like a lot of reps to begin with. I may start with 5 of each and gradually work my way up.  Does anyone do this on the regular? If so, I’d love to hear your thoughts on it.

  • The 5 Tibetan Rites 1 of 7
    the-five-tibetan-rites2

    This ancient workout is thought to help to slow down the aging process and assist well being by opening up your chakras which are the 7 energy centers of the body (Inhale to exhale).

     

    1. 21 clockwise spins with arms extended shoulder height

    2. 21 leg raises

    3. 21 camel

    4. 21 tabletop

    5. 21 downward dog inhale to cobra exhale

     

    steps and photos from Perfect Fitness TV video above

  • First Rite | 21 clockwise spins 2 of 7
    5-tibetan-rites-11

    "Stand erect with arms outstretched, horizontal with the shoulders. Now spin around until you become slightly dizzy. There is only one caution: you must turn from left to right."

     

    If 21 spins make you too dizzy, do as many as you can. Finish by inhaling and bringing your arms up and exhaling down into prayer position.

  • Second Rite | 21 leg raises 3 of 7
    5-tibetan-rites-21

    "Lie full length on rug or bed {or yoga mat}. Place the hands flat down alongside of the hips. Fingers should be kept close together with the finger-tips of each hand turned slightly toward one another. Raise the feet until the legs are straight up. If possible, let the feet extend back a bit over the body toward the head, but do not let the knees bend. Hold this position for a moment or two and then slowly lower the feet to the floor, and for the next several moments allow all of the muscles in the entire body to relax completely. Then perform the Rite all over again."

     

    "While the feet and legs are being raised it is a good idea also to raise the head, then while the feet and legs are being lowered to the floor lower the head at the same time."

  • Third Rite | 21 camel 4 of 7
    5-tibetan-rites-31

    "Kneel on a rug or mat with hands at sides, palms flat against the side of legs. Then lean forward as far as possible, bending at the waist, with head well forward—chin on chest. The second position of this Rite is to lean backward as far as possible. Cause the head to move still further backward. The toes will prevent you from falling over backward. The hands are always kept against the side of the legs. Next come to an erect (kneeling) position, relax as much as possible for a moment, and perform Rite all over again."

  • Fourth Rite | 21 tabletop 5 of 7
    5-tibetan-rites-4

    "Sit erect on rug or carpet with feet stretched out in front. The legs must be perfectly straight -- back of knees must be well down or close to the rug. Place the hands flat on the rug, fingers together, and the hands pointing outward slightly. Chin should be on chest -- head forward."

     

    "Now gently raise the body, at the same time bend the knees so that the legs from the knees down are practically straight up and down. The arms, too, will also be vertical while the body from shoulders to knees will be horizontal. As the body is raised upward allow the head gently to fall backward so that the head hangs backward as far as possible when the body is fully horizontal. Hold this position for a few moments, return to first position, and RELAX for a few moments before performing the Rite again."

     

    "When the body is pressed up to complete horizontal position, tense every muscle in the body."

  • Fifth Rite | 21 downward dog inhale to cobra exhale 6 of 7
    5-tibetan-rites-5

    "Place the hands on the floor about two feet apart. Then, with the legs stretched out to the rear with the feet also about two feet apart, push the body, and especially the hips, up as far as possible, rising on the toes and hands. At the same time the head should be brought so far down that the chin comes up against the chest. Next, allow the body to come slowly down to a ‘sagging' position. Bring the head up, causing it to be drawn as far back as possible."

     

    "The muscles should be tensed for a moment when the body is at the highest point, and again at the lowest point."

  • Breathe 7 of 7
    5-tibetan-rites-6

    Finish in a half tortoise pose to breathe and center yourself.

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