The 5 Tibetan Rites are five ancient yoga exercises that are said to be "the fountain of youth". Practice the following sequence in the same order, working up to 21 repetitions each. Practice daily and notice how wonderful you feel!
1. Spinning: Stand with your arms outstretched, reaching out from the shoulders as if you could touch the walls on either side of you. Now, spin slowly towards the right (clockwise) until you become slightly dizzy. Usually 5 spins the first time is enough. Pause afterward for several breaths in a seated, kneeling or child pose before moving on to the next exercise.
2. Rest on Back to Leg Lifts: Lie on your back, hands next to your hips, palms down on the floor. Keeping the legs straight and feet slightly flexed, lift them up and, if possible, slightly beyond 90 degrees, toes about over the line of the eyes. At the same time, lift your head off the floor, chin towards the chest. Hold for a moment, then return legs and head to the floor. Repeat 5 times to start. Work your way up to 21 repetitions. Rest on your back for several moments before going to the next exercise.
3. Kneeling to Camel: Come to kneeling with the feet straight back from the knees. Use a folded blanket or pad under your knees if needed. Begin by leaning forward with the chin towards the chest and arms by your side. Then bring the hands to the hips for support, lift the chin high, and lean back as far as you can. That is one cycle. Return chin to chest and arms by your side to begin another cycle. Work up to 21 repetitions. Rest lying down on the floor or in child pose before moving on to the next exercise.
4. Sage to Crab: Sit upright on the floor with legs extended in front of you, palms on the floor next to the hips. Tip the head forward, chin towards chest. Next, keep the feet where they are, lift the chin up and lift the hips up so you are in a reverse table top pose with the hands and feet supporting you and belly lifts up to the ceiling. Continue to another cycle by sitting back down and bring chin to chest. Work up to 21 repetitions. Rest on your back or in child pose for a few moments and proceed to the last exercise.
5. Down Dog to Up Dog: Come to downward facing dog pose with the hands and feet on the floor and your tailbone lifted, creating an inverted V shape with your whole body. Next, move the body and legs down towards the floor with the head and chest lifting, supporting your upper body with your straight arms. (Upward facing dog pose.) Repeat the cycle by lifting the hips back up and the head down . Move from downward facing dog pose to upward facing dog pose up to 21 times. Rest on your back for several minutes after completing these exercises.
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Yoga and meditation teacher since 2003, I love discovering and sharing information about natural health and the mind-body-spirit connection through yoga and mindfulness. Join me and be changed for good!