The Five Tibetan Rites: The Fountain of Youth

When many think people of exercise or fitness, certain images immediately pop into
their minds: jogging, aerobics class, swimming, etc. They may envision something
fast paced with high intensity, designed to help them lose weight or burn as many
calories as possible in the shortest amount of time.

Mainstream media tends to focus on exercises or activities that are currently popular
or trending, but that doesn’t mean they are the best available. “New and exciting”
doesn’t translate to being “better” or providing the best results.

The human body is very intricate and there are many factors involved that keep it
running smoothly. For example, the phrase “an apple a day keeps the doctor away”
has been around for years, but even the doctor will admit that a person needs to eat
more than apples to stay healthy. Apples are high in vitamin C and fiber, but lack
other vital nutrients our bodies need like protein, calcium and vitamin d.

This same rational can be used when it comes to exercise and fitness. The benefits of
weight training are widely known: it helps increase strength and build muscle, but is
not considered the best option for building endurance or aerobic fitness. Other parts
of the body need to be stimulated in ways that aren’t the primary goal of weight
training. Cycling, on the other hand, is an excellent option for building endurance
and aerobic fitness. It strengthens the legs and burns calories, but it does little to
strengthen the upper body.

In order for a person to grow, the key is to stay open minded and receptive to new
ideas and concepts. It’s also important to understand that many foods and exercises
that aren’t part of mainstream culture may be of great benefit to a person’s overall
health. One such exercise is The Five Tibetans.

The Five Tibetans: An Oldie But Goodie

As a society, we are conditioned to believe that many of the things we use must be
new and up to date, while older items are obsolete and must be promptly discarded.
For many people, their cell phones, cars, and computers must be the newest model
because last years’ don’t have the latest features. This may be true for some items,
but not all. While our televisions are vastly improved compared to twenty years ago,
our bodies have remained the same. The basic exercises that our great grandparents
did decades ago to stay in shape are still beneficial today, and that includes The Five
Tibetans.

The Five Tibetan Rites have been around for more than 2500 years. It is a system of
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exercises similar to yoga that emphasizes a continuous sequence of movement. It
was popularized by Peter Kelder in 1939.

Many claim the benefits of this exercise includes the following:

 Youthful appearance

 Better sleep

 Relief from joint and back pain

 Increased memory

 Weight loss

 Improved vision

 Improved physical strength

 Increased endurance and vigor

 Improved emotional and mental health1

Many believe this is accomplished because The Five Tibetans consists of

exercises that stimulate the glands of the endocrine system. The endocrine system
includes the pituitary gland, thyroid gland, parathyroid glands, adrenal glands,
pancreas, ovaries (in females) and testicles (in men). These glands all work
together, and their job is to regulate the body’s metabolism, reproduction, growth,
sleep, aging process and overall functioning.2 The endocrine system affects the
majority of organs in the body via hormones.

As we age, hormone levels may get out of balance, and as a result, the body can
become susceptible to many diseases including:

 Diabetes

 Reproductive issues in women

 Hypothyroidism

 Thyroid cancer

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 Hypoglycemia

The Five Tibetans is designed to keep the hormones in balance, thus keeping the
body healthy and disease free. Many also claim this exercise keeps a person
young and prevents many age related ailments.

How Does it Work?

The Five Tibetans were created to focus on the seven “chakras,” which are
centers in the body where energy flows. Two of them are located at different
locations in the brain region of the body. One is found in the throat area and one
in the liver. One is also found in the reproductive organs of the body, differing
depending on if you are a man or woman. The remaining vortexes are found in
each of the knees. These 5 exercises were created to promote a complete and
healthy balance between the seven different points of the body. 3

Many of these regions mirror the endocrine system, so even though this program
was created thousands of years ago, it is still useful in modern times.

The Five Tibetans is a sequence of movements that are called “rites” and can be
completed in less than twenty minutes. It is suggested a person do a minimum of
three repetitions of each rite, and perform the entire sequence one to three times a
day.

Please note: Before attempting these movements, a person should consult with a
doctor if they have any of the following: heart problems, multiple sclerosis,
Parkinsons’s Disease, arthritis of the spine, uncontrolled high blood pressure, a
hyperthyroid condition, or vertigo. Problems that are caused due to drugs that
cause dizziness should be noted as well.

While doing the rites, it’s important to focus on deep breathing, as it should be in
sync with each movement. Breathing should be slow and controlled, with long
inhales and slow exhales. The lungs should be totally emptied after each breath.
This is important because an estimated 75% of all toxins are removed from the
body through deep breathing techniques.

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 Warm-up Exercises

The following group of exercises has been developed to open, relax, release tension,
to strengthen various parts of the body, and to provide toning to different parts of
your body.

If you are overweight, in poor physical condition, or experiencing serious illness,

this group of exercises is an excellent to help you begin your journey towards
physical fitness. I suggest you do these warm-up exercises prior to the Five Rites
if you are overweight or have not exercised in a long time.

Begin this group of exercises by doing 2 of each exercise and then gradually
increase the repetition until you are able to do 10 of each warm-up exercise.

Warm-Up Exercise #1

Stand upright, tilt your head sideways

towards your left shoulder and hold it for
five seconds, then tilt your head towards
your chest and hold it 5 seconds. Then tilt
your head towards your left Shoulder and
hold it five seconds, and lastly tilt your
head backward and hold it five seconds.
Return your head to a normal position.

Breathing: Exhale as you move your head

around, and inhale as you return to the upright position.

Warm-Up Exercise #2

Stand upright, slowly rotate your shoulders

in a forward circular motion 5 times, then
reverse the movement and rotate your
shoulders in a backward circular motion 5
times.

Breathing: Breathe normally but deeply as

you do this exercise.

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Warm-Up Exercise #3

Stand upright with your arms help up, your

elbows bent, and your hands together in
front of your chest, with your fingertips
touching and palms apart. Press inward on
your fingers until their inside surfaces are
almost touching. Your palms should not be
touching. Release and press your fingers
again.

Breathing: Breathe normally.

Warm-Up Exercise #4

In a relaxed standing position, hold your

arms in front of you. Clasp your right hand
around your left wrist, with your thumb
against the inside of the wrist. Squeeze
gently but firmly five times. Repeat the
procedure with the left hand Squeezing the
right wrist.

Breathing: Breathe normally.

Warm-Up Exercise #5

Recline on the floor, resting the upper part of

your body on your upper arms. Flex your knees
and rhythmically bang Them up and down
against the floor in rapid succession. Your heels
should remain on the floor throughout this
exercise. Do this exercise for 20 - 30 seconds.

Breathing: Breathe normally through this exercise.

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Warm-Up Exercise #6

Get down on the floor on your hands and Knees with

your hands positioned under your shoulders and
your knees under your hips. Bring your chin up and
rotate your hips so the tailbone moves up, arching
your back down. Then tuck your chin into your chest
and rotate your back so that your pelvis moves
down, arching you're your back down.

Breathing: Inhale as you move your tailbone up and

exhale as you move your tailbone down.

Conclusion: The daily practice of the exercises I have described in this article is an
essential element of vibrant health. It's a proven fact that people who loose weight
can only maintain their weight loss if they incorporate a daily exercise program into
their everyday lives.

These exercises will stretch muscles you haven't felt in years so approach this
program gently and begin with one or two repetitions each day, increasing each
exercise by one repetition every week. After you are able to do ten repetitions of the
Alternate Exercise program, you should be able to begin to do the Five Rites.

And add a half hour of a brisk walk on a daily basis. Not only will it contribute to
your physical health, it will give you the opportunity to enjoy all of nature around
you. You will feel younger than you have felt in years.

Happy and Joyous Vibrant Health

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 Rite #1

 Stand erect with arms outstretched horizontal to the floor, palms facing down.
(Your arms should be in line with your shoulders.)

 Spin around clockwise until you become slightly dizzy.

 Gradually increase number of spins from 1 spin to 21 spins.

 Lie on the floor and breathe deeply before you begin the next rite. Raise your
hands above your head to stretch the back.
Notes: Inhale and exhale deeply as you do the spins. The common method is to
spin clockwise. This movement releases negative energy and balances out the
emotions.

Rite #2

 Lie flat on the floor on your back, arms extend along your sides, palms on the
floor.

 Raise your head off the floor tucking your chin into your chest, simultaneously
lifting your legs. Keep your knees straight, into a vertical position.

 Extend the legs over the body towards your head.

 Slowly lower the legs and head to the floor.

 Allow the muscles to relax, and repeat up to 21 repetitions.

 Sit up and stretch the legs out.

 Reach down and grab your feet, pulling your head as close to your knees as
possible.
Notes: Keep the knees straight during the entire rite.

Inhale when lifting the legs, exhale as the legs are lowered. This rite strengthens
the abdominals and stimulates the energy associated with the pancreas. This also
known as a leg raise.

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 Rite #3

 Kneel on the floor, knees under your hips, toes flat. Keep your body erect.

 Place your hands on the back of your legs, slightly below the buttocks.

 Tilt your head forward and tuck your chin into the chest.

 Slowly tilt the head and neck backward, arch the spine and look upward.

 Return to the original position.

 Repeat up to 21 times.
Notes: Inhale deeply as you arch the spine, and exhale slowly as you return to the
start position.

This exercise opens the solar plexus, heart and throat. It is believed emotions en-
ter into the body from this area, both positive and negative. This movement re-
leases negative emotions and increases positive energy to the heart area. This is
also known as the Camel exercise.

Rite #4

 Sit on the floor with your legs extended, body erect and feet about 12 inches
apart.

 Keep palms flat on the floor next to you.

 Tuck your chin into your chest

 Tilt your head backward and push up into a tabletop position, keeping the arms
straight.

 Slowly tilt the head backwards into a comfortable position, keeping your trunk in
a straight line, parallel to the floor.

 Tense every muscle in the body for several seconds.

 Relax and return to the original sitting position.

 Rest several seconds then repeat up to 21 times.

Notes: Inhale slowly as you raise up, hold your breath as you tense the muscles,
exhale completely as you lower to the starting position. This pose increases en-
ergy to the sacral area as well as strengthens and tones the legs, glutes and upper
body. This rite is also known as the Tabletop.
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 Rite #5

 Begin on all fours, toes flexed and palms on the floor as in the tabletop in Rite #4
(Your weight should be evenly distributed.)

 Tuck your toes under so you are on the balls of your feet.

 Lift your glutes toward the sky, simultaneously lowering your head, making an
inverted “V.”

 Tuck your chin into your chest and hold for several seconds.

 Lower your glutes into a plank position, while lifting head up to the sky.

 Repeat up to 21 times.
Notes: Breathe in deeply as the body is raised, exhale fully as body is lowered.
This one smooth, continuous motion done at a slow, relaxed pace. Rest in child’s
pose in between each movement to rest as needed.

At the end of the 5th rite, lay on your back for 3-5 minutes, allowing your body to
relax and feel a sense of calm.

Many fitness trends have come and gone over the years, but The Five Tibetans have
withstood the test of time. Whether you’re a seasoned athlete or new to fitness, in-
corporating these simple, yet effective movements into your daily routine could be
the key to living a healthy life.

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Tibetan #1

Tibetan #2

Tibetan #3

Tibetan #4

Tibetan #5

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 Exercises In Preparation For Doing the Five Tibetan Rites

The following group of exercises has been developed as a preparation for doing the
Five Rites, or as an alternative when you are unable to do any of the Five Rites.
Doing these exercises will help you strengthen and become more flexible to be able
to do the Five Rites as they have been described above.

Do these alternative exercises in the sequence from one to five and when possible,
substitute the Five Rite exercise into this alternative program until you have fully
integrated the Five Rites.

As with the Five Rites, begin by doing two or three of each exercise daily, until you
are able to do 10 each day. Once you are able to do ten of these alternatives, you
should be ready to begin doing the Five Rite exercises themselves.

Alternative (for Rite#1) Exercise #1

Stand with your feet about 12 inches apart. Extend your arms palms down until your
arms are level with your shoulders. Swing your arms to the right, letting your
slapping your left hand against your right shoulder, with your right hand slapping
against the small of your back. Then swing your arms in the opposite direction, hav-
ing your right hand slap against your left shoulder and the back of your left hand
slap against the small of your back. As you swing back and forth allow your torso
and legs to follow the movement. Allow your
heels to lift from the floor but do not allow ei-
ther foot to completely leave the floor. As you
swing right turn your head right, and turn your
head left as you swing to the left.

Breathing: Breathe in rhythm to your swinging

Movement.

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Alternative (for Rite #2) Exercise #2

Lie down on the floor and elevate your head and

shoulders propping up on your elbows keeping your
forearms flat on the floor, palms facing down. Keeping
your legs straight, hold them off the floor For 20 or 30
seconds.

Breathing: Inhale as you raise your legs, breathe in and

out normally while holding your legs up, and exhale as
you lower your legs.

Alternative ( for Rite #3) Exercise #3

Stand with your back to the wall and your feet 12 - 18 inches apart. Without moving
your feet bend forward from the hips so that your buttocks rest against the wall.
Slide downward, bending your knees as you go. Keep sliding down until your thighs
are horizontal, as if you were sitting in a chair. Hold this position for 15 seconds and
then slide back up.

Breathing: Begin to exhale as you slide down to the chair position and inhale when
slide back up.

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Alternative ( for Rite #4) Exercise #4

Lie flat on your back, your arms straight,

palms down, feet flat, and knees bent.
Press your pelvis up a few inches off the
floor and hold it for 10 seconds. Release
and lower your pelvis to its original posi-
tion.

Breathing: Inhale as you lift your pelvis

and Exhale as you lower your pelvis.

Alternative ( for Rite #5) Exercise #5

Begin in the table position. Curl your toes under And bend your hips raising your
buttocks so that Your body forms an inverted "V". Your knees will lift up off the
floor, your legs will be straight, and your outstretched arms will be in a straight line
with your back. Hold this position for 15 seconds.

Breathing: Inhale as you raise your buttocks, breath Slowly and deeply while
holding the position, and exhale as you return to the table position.

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 Rite # 1
(Energy) - The Spin --
"I am full of energy"

Rite # 2
(Air) - The Leg Raise --
"My mind is clear and calm"

Rite # 3
(Water) - The Kneeling Backbend --
"I am flexible and receptive"

Rite # 4
(Earth) - The Tabletop --
"I am strong and balanced"

Rite # 5
(Fire) - The Pendulum --
"I am positive and motivated"

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Ways to Improve Practicing and Healing Effects

How do we improve practicing and healing effects?

Is there a way to improve ourselves from sub-health to a higher level?

Believing in one’s healing power and confidence.

Let’s see the relationship between our healing power and its confidence level.
Healing power builds on one’s self healing confidence. Without such confidence,
our healing effect is becoming limited or halted. So, we build one’s healing
confidence which generates a significant level of healing power. There is two steps
where we can build up healing confidence.

First , remove all self doubts. Instead, live life with courage and confidence.
Whenever you have a little voice and thought inside you saying “disease cannot be
cured”, or “it is impossible because my case is unique and different”. Then, our
advice is to face these self doubts first, learn to change or remove them.

All internal self doubts are part of our belief system and embedded at a much deeper
level , therefore, they cannot be easily removed. As long as there are self doubts,
the recovery and healing process will be hindered. Fortunately, there is a way to
change it. Start “talking” to one’s inner self repeatedly everyday that “I can master
the healing power” and “I have the ability to cure diseases!”. This type of internal
communication, is changing our behavior to “can-heal” attitude. When
communicated clearly and regularly, it can boost one’s healing confidence.

This process really takes lot of perseverance. Let’s be brave, and believing in
nothing is incurable. You and I can master the power to heal disease! Our belief
must be consistently nurtured, our belief is a significant healing weapon!

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Secondly, stop all laziness and replace with practices.
Stop being lazy, or becoming too comfortable with your current stage (condition).
Many people choose not to change. They are mentally and physically “frozen”.
Building a new habit requires one to perceive the reality which is different from
current situation. Too often many just sit and think. Now, we encourage everyone to
just take action – by practicing. In fact, practicing is the easiest way of cultivating
total well-being. Act now, find a place and fix a schedule to practice regularly. Some
said, you are what you eat or think. We believe in you are what you practice.

Because all these practices are already proven in attracting qi-flow and universal
energy into your body, one increases strength and ability. Never forget one’s attitude
must be attuned to “I really want to practice, I know this is really good for me and
my health”, and NOT “because teacher wanted me to practice”. Our body always
“listens” to our mind, and our mind creation (mental healing) precedes body
(physical healing). Therefore, it is so important to keep a positive attitude in order to
speed up recovery process.

Take-away
Believe in your potential in healing power and change to become attitude of
“can-cure”.
Learn and practice, to build these abilities.
It’s time now we choose to have the Power of Healing. Let’s arm with it for life.

“ONLY those really committed to practice it EVERY DAY – are amply REWARDED
with inner NOURISHMENT for their HARD LABOR and DEDICATION. “
May the QI and GREAT Success be with You !

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