What are the five Tibetan rites? How to perform them? Benefits of this practice.

What are the Five Tibetan Rites?

The Five Tibetan Rites are an ancient series of Yoga poses 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 thought to restore a person’s vitality and strength. Due to 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. It’s a traditional practice that’s been done for more than 2,500 years.

Just the way, the Suryanamaskars are recommended everyday in the Indian context, for best results, it’s recommended to regularly perform these poses. You can do them alone or with another exercise program.

Benefits

It is believed that these rites work on the energy field or chakras of the body. Youth and vigor can be achieved when all the energy fields balance and work in harmony. The Chakras control the working of our endocrine system, glands and organs. You will also experience reduced anxiety and better blood circulation.

If you have a health condition or are new to exercise, be sure to check with your doctor before starting off.

How to do the Tibetan Rites? Rite 1

It’s common for beginners to feel dizzy while spinning. Initially start with a few rounds for a few weeks. After a few weeks, when you are comfortable do 21 repetations.

1. Stand up straight. Stretch your arms outward until they’re parallel with the floor. Face your palms down.
2. While staying in the same spot, slowly spin your body in a clockwise direction. Without bending your head forward, keep your eyes open and cast toward the ground.
3. Do 1 to 21 repetitions.

Rite 2

Use a Yoga mat for this. Practice deep rhythmic breathing all through.

 

1. Lie flat on your back. Place your arms at your sides, palms on the floor.
2. Inhale and lift your head, moving your chin toward your chest. Simultaneously raise your legs straight up, keeping your knees straight.
3. Exhale and slowly lower your head and legs to the starting position. Relax all your muscles.
4. Complete 1 to 21 repetitions.

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

Third Rite

Keep your breathing normal. You can also keep your eyes closed to focus inwards.

1. Kneel on the floor, knees shoulder-width apart and hips aligned over your knees. Straighten your trunk and place your palms on the back of your thighs, below your buttocks.
2. Inhale and drop your head back, arching your spine to open your chest.
3. Exhale and drop your head forward, moving your chin toward your chest. Keep your hands on your thighs during the entire rite.
4. Do 1 to 21 repetitions.

The fourth rite, sometimes called Moving Tabletop. 

Fourth Rite

1. Sit on the floor and extend your legs straight ahead, feet shoulder-width apart. Put your palms on the floor at your sides, fingers facing forward. Straighten your trunk.
2. Drop your chin toward your chest. Inhale and gently drop your head back. Simultaneously lift your hips and bend your knees until you’re in a tabletop position, with your head gently tilted back. Contract your muscles and hold your breath.
3. Exhale, relax your muscles, and return to starting position.
4. Complete 1 to 21 repetitions.

Fifth Rite

This  involves both the Downward-Facing Dog and Upward-Facing Dog poses. For this reason, it’s often called Two Dogs. This move also requires a steady breathing rhythm.

1. Sit on the floor with your legs crossed. Plant your palms in front of you.
2. Extend your feet behind you, toes curled and shoulder-width apart. Straighten your arms and arch your spine while keeping the tops of your legs on the ground. Drop your head back into Upward-Facing Dog.
3. Then, inhale and lift your hips, moving your body into an upside down “V” shape. Move your chin toward your chest and straighten your back into Downward-Facing Dog.
4. Exhale and move back into Upward-Facing Dog.
5. Do 1 to 21 repetitions.