Hello,
Gentle souls.
My name is Richard,
And welcome to the Tibetan Five Rites.
If you're here today,
You're either interested in a new way to wake up and rejuvenate each morning or perhaps you're looking for a way to become healthier and stronger or even younger.
You may already know a little something about the Tibetan Five Rites and may have listened to my track,
Unlocking the Mysteries of the Fountain of Youth,
And you're curious on how they can be transformative in your life.
The Tibetan Five Rites are an ancient form of exercise carried out by Tibetan monks more than 2,
500 years ago.
It was part of their morning exercise ritual,
And some may say they are very meditative in their nature.
The exercises comprise of five basic movements,
Which I will go through with you.
It is important to note that you should practice them in sequence,
Taught,
And consider the breathing exercises associated with each rite.
By following these practices,
You will energize and balance your vortexes by having them spin in harmony with each other,
Or in Western terms,
Bring a sense of balance and qi to your seven chakras.
The benefits of the Tibetan Five Rites are numerous,
Better sleep,
Waking up easily in the morning,
Relief from pain and stiffness,
Leading to improved spinal health and improvement in strength.
They can help reverse aging,
Improve posture,
Improve sense of emotional and physical well-being,
And they will energize you for the day ahead.
It is suggested to do the exercises first thing in the morning after your morning meditation where you are still in a relaxed state and on an empty stomach.
The Tibetan Five Rites are for everyone,
No matter where you are or where you start in your fitness level,
Age,
Or gender.
The goal is to work up to 21 repetitions of each of the five exercises.
It is best that you start with a lower amount and work your way up.
You may only start with three repetitions of each exercise in the first few sessions.
I would suggest that you follow that level for one week,
Then add two more to complete five repetitions of the exercise next week,
Then seven,
Then nine,
And so on until you have reached 21.
Don't rush or worry if you find them challenging.
This is a program to sustain you for many years of healthy and abundant life.
As with any fitness routine,
Please,
As I remind you,
Be considerate of any health conditions,
Physical limitations,
Or recommendations from your doctor that preclude strenuous activities.
Okay,
Let's get started on this simple 12-minute routine that you can incorporate in your daily routine anywhere and without any special equipment.
You may want to use a yoga mat or do them on a carpet in your home or while you're away.
The first rite,
Number one,
Is twirling.
Stand with your feet shoulder-width apart and take two deep breaths in and out through your nose.
Next,
Raise your arms out to your side at shoulder height,
Palms facing down.
You will be spinning clockwise for a total of three times.
For a little tip,
If you focus on your right thumb only as you spin around,
It helps from getting too dizzy.
Move at your own pace,
For this is not important to complete them quickly.
It is important to feel your rudeness to Mother Earth.
Go ahead and begin.
Now that you are done,
Stop and place your hands by your side and take two deep breaths in through your nose and out again.
If you focus on one specific point on the floor or room,
It will help reduce the dizziness.
Rite number two,
Leg raises.
Lie down on your back with your hands by your side.
You can place your palms slightly under your glutes to ensure your back stays flat on the mat.
Be sure to keep your toes pointed up.
Begin by taking two deep breaths in through your nose and completely exhale on the last one.
At this point,
Raise your legs with an in-breath throughout the lifting of your legs.
At the same time,
Slightly raise your head with your chin tucked into your chest.
Then lower yourself down to the mat.
Be sure you have completely exhaled before you start the next leg raise.
Again,
Do this three times and begin now.
Once you are complete,
Stop and place your hands by your side and take two deep breaths in through your nose and out again.
Next,
Get onto your knees with your body erect in preparation for rite number three.
Rite number three,
The dynamic camel.
On your knees,
Body straight,
Begin by taking two full deep breaths through your nose.
Begin this exercise gently tip your head forward as if in a prayer with your chin towards your chest.
Then bend back,
Breathe into the camel pose and place your hands behind you on your glutes for support.
Be careful not to go too far back for it is hard on your knees and back.
Be sure to let your head drop back as you bend.
Don't worry,
Your flexibility will increase as you practice.
Then you repeat this by bending forward exhaling and on an in-breath bend back again for a total of three times.
Begin now.
Now that you are complete,
Slowly place yourself in a seated position with your legs extended in preparation for rite number four.
Rite number four,
The reverse tabletop.
Begin legs extended,
Toes pointing up,
Your hands palm down pressed to the mat just in front of your hips,
Fingers pointing towards your toes.
Take two breaths in through your nose and out.
Upon completion of the last exhale,
Inhale then hinge yourself forward by thrusting your hips forward and up to form a tabletop.
At the top be sure your head is tilted back looking behind you.
Then lower yourself down by scooting your glutes back along the mat to the original starting position.
Exhale with your chin to your chest.
Continue this movement for a total of three times.
Begin now.
This was the most difficult one when I first started.
Trust me,
It gets easier.
Now that you are done,
Slowly move yourself into a downward dog position in preparation for rite number five.
Rite number five,
The downward upward dog.
In the down dog position,
First I like to walk the dogs by alternating each heel pressing down towards the mat to stretch the calf muscles.
This is my favourite part for it's a great stretch and allows me to catch my breath.
To begin this exercise,
Begin by dropping your hips and swooping your head upward and moving yourself down through to the up dog position.
Your knees should not touch the mat and you should feel a little tightness in your core as well as a gentle stretch in your neck and back as your head goes back down and you move your hips up to the down dog position.
Continue this up and down dog routine for three times.
Begin now.
Now that we are done,
This is a great place to walk the dogs again and catch your breath by doing a few measured in and out breaths and alternately walk your dogs and stretch your calf muscles.
Did you enjoy that?
You have now completed the five exercises that comprise the Tibetan five rites.
You should feel energized and grounded.
The rites are more than a sum of their movements.
They are a journey,
A meditative practice,
A physical awakening and perhaps a spiritual quest.
Whether you believe in the ancient origins or view them simply as a powerful tool for wellness,
The Tibetan five rites has something to offer to anyone ready to embrace their mystery.
If you want to create a daily routine or practice,
I suggest copying this link,
Putting it into your calendar on your phone.
This way you will be back with a press of one button.
I'm Richard Wolter and I look forward to being part of your transformative journey.
For more information you can check my about section on my teacher profile.
See you tomorrow.
