5 Tibetan Rites Daily Practice | 10-Min Guided Routine

A simple, guided daily practice of the 5 Tibetan Rites — designed to help you build strength, improve flexibility, and boost energy in just a few minutes each day.

This follow-along session takes you through all five movements in sequence, using steady rhythm and breath to create a smooth, effective flow.

Perfect as a morning ritual to wake up the body, reset the mind, and set the tone for your day.

If you’re new to the practice or need modifications, I recommend starting with my full tutorial "5 Tibetan Rites Explained: Beginner Guide & Variations".

Return to this session daily to build consistency, confidence, and a deeper connection to your body and breath.

Transcript

Welcome to the Five Tibetan Rites Daily Practice. If you're new or never done this before, I'd recommend watching my second video, Which explains everything you need to know about the five Tibetans, The modifications, The benefits, The reasons not to do this, And then by all means, Come back and join me in a moment. But if you're happy to carry on, Remember to stay within your limits, Not overdo it. We're going to go through each of the five rights in turn, One after the other. At any stage, Stop, Go into the rest position, And then pick up the other rights as you need to. 61 is the aim, But it's not a prerequisite. So if you're only able at the moment to be able to do three to five or whatever it may be for each write, That's absolutely fine. Use this as a practice of progression. When we do the rotations, Make sure particularly that you're in a safe area, You're not going to fall over and hurt yourself. Don't over rotate and find the happy balance for you. Remember that the rest posture for the rotation, Which we're going to do next, Is a nice low center of gravity, Focusing on the thumbs, Breathing into it. Adopt that at any stage. Otherwise, Just lay yourself to the floor and elevate your legs. The timing that I'm going to give for all of the rights is nothing more than a recommendation. So you don't have to spin as fast as me. You may find you want to go faster or you may want to do the exercises faster. That's absolutely fine. But if you would like to, Then you're very welcome to follow my pace. Good today i'm going to go to the right so i'm going to anchor my right foot look to my right hand and for those who'd like to As many as you can do or up to 21. Let's begin. That's one. Two. Three or five Thanks. Salve Lumpur. Eight. Nein. 10. 11. 12. 13. All seen. 15. 16. 17. 18. 19. 20. And 21, Knees bent, Tails tuck, Focus on the thumbs, Let the world stop spinning. If you're feeling really dizzy, Breathe deeply into it. So when you're happy and there's no rush, Just follow me down to the floor for rights number two, Leg raises. Modify this in any way. Have your hands underneath your buttocks or use a cushion to help support the lower back. The rest posture for this is a tight little ball at any stage. So if you'd like to. 21 or as many as you can manage. Inhale down. Excellent. Inhale down Excellent. Inhale down. Excellent. Inhale down Excellent. Inhale down. Excellent. And how down Excellent. And how's that? Excellent. Inhale down. Excellent. Inhale down. Excellent. Inhale down. Excellent. And hold on! Exhale up 10 more inhale down Excellent. Inhale down Excellent. And held down Excellent. Inhale down. Excellent. And held out. Excellent. Inhale down. Excellent. Inhale down. Excellent. Inhale down excellent last two inhale down Excellent. Inhale down, Exhale up. Tight little ball. Squeeze it tight. Then while you're happy, Release it. Start getting ready for right number three kneeling backbends or your variant of it Remember to squeeze the buttocks, Puff the chest. And then rest posture. You can take it any stage is a child's pose, Either arms to your front or both sides. Your choice. 21 or as many as you can manage. I'm going to place the hands on the lower back. Squeeze the buttocks, Puff the chest. And when you're ready, Here we go. Inhale. Excellent. Inhale up Backs around. Inhale up, Squeeze the buttocks, Exhale down. And hello. X of M. Inhale up. Exhale down inhale up Exhale down. And hello. Exhale down. And hello. Exhale down. And high luck! Exhale down. Inhale up. Exhale down. And hello. Exhale down 10 more inhale up squeeze the buttocks exhale down And hello. Exhale down. Inhale up. Exhale down. And hello. Exhale down. And hello. Exhale down five more inhale up exhale down and hold up Exhale down. Inhale up. Exhale down two more inhale up Exhale down. Inhale up. And exhale down. Charles pose. Galliobra. Moving into right number four. Hip raises. Remember you can always put your hands on blocks. Or use bars if you prefer or modify in any way that works for you. Rest posture, I'd recommend diamond legs and a little forward fold. Again, You can adopt that at any stage. So 21 or as many as you can manage today. Let's begin. And huh. Exhale down. And highlight. Exhale out. And hello, Paying the hand. Exhale down. Then, Hello. Exhale down. And hello. Exhale down. And hello! Exile out. And then hello. Exhale down. Inhale up little bends in the elbows exhale down inhale up grip into the mat with the fingertips exhale down And hello! Exhale down. And hello! X or down 10 more. And hang up. Exhale down. And hello. X or R. And hello. Exhale down. And hang up. Exhale down. And have a. . . Exhale down last five Inhale up. X or R. And have a. . . Exhale out. And hello! Exhale down. And hello Exhale down last one inhale up And exhale down. Time of legs, Forward, Forward if you want to have a little break. Hold on. We've got one more right to do. So when you're happy? Start to build yourself into your downward dog. Remember to keep the core engaged as you move back and forth. Come forward under control, Explode back. As you come forward, Squeeze the buttocks. You can use your bars or to find any way that works for you. Rest posture. This one is Charles pose again, Which you can adopt at any stage. So if you can't do the full 21, Do as many as you can. Here we go. Inhale forward, Squeeze the box. Exhale back. Inhale forward under control, Exhale explode back. And half forward. Excel back. And now forward. Excel back. Inhale forward, Grip into the mat with the fingertips and thumbs. Exhale back. And half forward. Exalbat. And how forward. Excel back. Inhale forward. Excel back. And half forward squeeze the button Exhale back. And half forward. Excel bank. And half four. Exile back, 10 more. And how forward. Exhale back. And half full. Exhale back. And half forward. Excel back. Inhale forward under control. Excel explode back. And half four. Exhale back five more inhale forward Excel back. And half force. Excel Bank. And how forward. Excel back. And how forward. Exhale back last one inhale forward And exhale back. Amazing. Well done, Trials pose. Gather yourself and your breath. When you're ready and there's no rush. Just come into a seated posture of choice. If I then to place the left hand onto heart centre. Right hand on top. Draw the elbows in, Hug yourselves tight and then smile at your amazing body. And then say the following affirmation to yourself. There is no home like you. I love my body. I love my imperfections. I love and accept myself wholly. And unconditionally. The purity of heart. For purity of speech. And for purity of mind, The light of me sees and salutes the light within you. Namaste. Amazing effort everyone, Well done. I look forward to seeing you tomorrow. Enjoy this feeling of energy and vitality that you've worked so hard to build. Until then, I'll see you soon. Thank you.