Discover Yogic Exercise Hollywood Stars Use to Tone Up and Gain Energy – 5 Tibetan Rites
5 Tibetan Rites are the best physical yogic exercises I have done over the years. I have been doing them on and off for over six years now. Five Tibetan rites gives me increased energy and feeling of well-being. You can do them in the morning in 15-30 minutes and they just make you feel GREAT! These exercises are EXTREMELY beneficial.
The most important thing to understand is that I feel healthier, fitter and am generally carefree in-terms of my comfort in any situation. I recommend them to anyone, even just to feel a little more energized (5 Tibetan rites also have a ton of other beneficial effects).
Benefits of 5 Tibetan Rites
-Sharp increase in mental alertness and focus
-Massively increased energy during the day
-Helps to restore youthful vigor, stamina and appearance
-Elimination of swayback and hunched posture
-Helps with meditation and increases your positive vibration
-Makes me ripped by giving me awesome muscle definition
-Excellent return of time investment considering how long it takes to do the exercise
-Many more benefits I can’t even think of
Picture credit: lululemon athletica
How to do 5 Tibetan Rites?
The Five Rites of Rejuvenation are a set of five simple exercises that Tibetan Monks are told to regularly perform to keep their energy centers open and their bodies and minds rejuvenated. It has been reported to help restore youthful vigor, stamina and appearance. If you are in poor shape start slowly with 5 to 10 repetitions per move. Work slowly increasing your repetitions to 21 which is maximum you should ever do even if you are in perfects shape. It’s important to keep your mind as still, silent and aware as you can while doing them. Here’s how to do the rites in the right yogic way and how to breathe while doing them:
1. Spine Twists, Twirl
Spin clockwise (to right) facing your outstretched right hand 21 times. Keep your palms facing ground. Inhale and exhale naturally.
2. Leg Lifts/V-Ups
Inhale while lifting the legs and head at the same time. Exhale on way down. Keep the hands by your side on the floor. Breathe deeply into and out of the pelvis and abdomen. In particular, pull the lower abdomen (beneath the navel) in towards the spine at all times. Flatten your belly on both inhale and exhale, and keep your chest relaxed. Allow all the muscles in the body to relax between repetitions.
Note: If you have hypertension (high blood pressure) do not do hard abdominal contractions without your physicians permission. Always consult your doctor before learning or practicing new breathing exercises or internal muscle contractions!
3. Dandasana/Ustrasana (Dynamic Camel Pose)
Inhale as the head goes back and hips go forward. Exhale as head comes down. Keep the spine long and suspended.
Be careful to maintain your balance!
Note – Keep Gluteus and abdominal muscles tight during inhalation.
4. Table Makers
Exhale on way up and inhale on way down (this non-traditional breathing pattern distributes the prana/life-force energy)
Or, inhale all the way to your heels on the way up and exhale on the way down (this traditional breathing pattern builds prana in the lower dantian).
5. Cat Stretches/Dands (“Hindu Push Ups”)
Exhale on Upward Facing Dog (head up, hips down) and inhale on Downward Facing Dog (head down, hips up).
Check out this do it along video for how to perform the moves if you aren’t already familiar with them.
Other things to consider
Five Tibetan rites can be a serious yogic exercise. It is recommended in many serious yoga routines as a main exercise if you only have 15 minutes to yoga routine. While doing the exercise I recommend keeping your tongue raised up. This will help with energy flow inside of your body. Have a quiet mind while doing them, focus on your central channel, your breathing or your body when appropriate for double the effect. Afterwards have some self-massage which gives good results for absorbing the extra prana. Yes that means some extra time expenditure but it gives far greater results vs. worrying about future or past while doing them and without performing self-massage. Ending your practice to corpse pose Savasana will also be very beneficial.
5 Tibetan Rites books and products
Here’s 3 recommended books about the Five Tibetan Rites:
Book 1 is the reprint of the original book with newer information from the same author.
Ancient Secret of the Fountain of Youth
Book 2 added a lot more personal opinions by other authors to the original book.
Ancient Secret of the Fountain of Youth: Book 2
Alternatively get the 5 Secret Tibetan Exercises To Tone Your Muscles And Gain Energy by Chet Day.