It’s no secret that a long life starts with your daily habit.
Many people chase youth and health but have trouble to committing to these healthy habits.
If you don’t know where to start on your journey of wellness, try the Tibetan 5 Rites, which are easy to do and don’t require much time. Best of all, they’ll leave you feeling relaxed and refreshed!
The 5 Rites
The Five Tibetan Rites is a yoga routine suitable for people of any age that’s based on a ritual of exercises done by the Tibetan Lamas, believed to be the root of their longevity.
It also only takes about 20 minutes to do and has been practiced for over 2500 years (1).
This daily ritual is believed to help manage stress, tone the body, increase focus and mental clarity as well as improve digestion, blood flow, and immune function. It’s also said to improve the mind-body connection (2).
It works on the belief that the body contains chakras, or centers of spiritual energy. These 7 chakras are situated along the spine, from the crown on your head down to the tailbone. They are described as the swirling wheels of energy where matter and consciousness meet and through which prana (life energy) flows (3).
Each of the seven main chakras contains nerves connected to major organs. They are also said to be responsible for our psychological, emotional, and spiritual states of being (3).
Peter Kelder, author of the book “Ancient Secret Of The Fountain Of Youth” describes the chakras as such:
“The body has seven centers, which, in English, could be called Vortexes. These are kind of magnetic centers. They revolve at great speed in the healthy body, but when slowed down – well that is just another name for old age, ill-health, and senility.
These spinning centers of activity extend beyond the flesh of healthy individuals, but in the old, weak, senile person, they hardly reach the surface, except in the knees.
The quickest way to regain health, youth and vitality is to start these magnetic centers spinning again. There are but five practices that will do this. Any one of them will be helpful, but all five are required to get glowing results.”
The 5 Rites Routine
This routine requires no equipment, no sweat and will increase energy and flexibility. Within a month of everyday practice, you’ll notice incredible results.
Keep in mind that the rites should be performed in a quiet, relaxing space. If you’re feeling stressed, take a few breaths and ground yourself before beginning.
Lastly, keep in mind that the rites should be performed in sequence, with little time in between each movement. The key is not speed, but rather focus and consistency in your movements (4).
You can see a breakdown for each exercise on the next page.
You’ve probably seen children doing this motion before. It’s actually meant to increase energy, tap into your natural youthfulness and help speed up the 7 chakras.
- Stand straight with arms stretched out parallel to the earth.
- Starting turning your body clockwise, with your left foot leading as you pivot on your right.
- To avoid dizziness, find two focus points or Dristhi – one if front the other behind you. Spin your head quickly to focus on these points as your body moves.
- Take deep breaths and enjoy the movement.
- Rest in mountain pose, samasthiti or tadasana, with your eyes closed.
This rite is designed to stimulate the solar plexus chakra, heal the digestive system and tone the abdominal muscles and core.
- Lie down on your back with arms stretched out beside you and your legs out in front of you
- As you exhale, bring your legs up and and towards your core, making sure to keep them straight.
- Bring your head towards your chest as you do so.
- Make sure to take deep breaths throughout the exercise.
- Rest when you need, hugging your legs into the chest and rocking side to side to soothe the back and pelvis.
- In preparation for the next Rite, relax in savasana pose.
This rite is good for the throat chakra to stimulate the pituitary and thyroid glands. It boosts positive mood and increases spine strength and flexibility.
- Close your eyes
- Rest on your knees, standing tall. Your knees should be at hip’s width apart.
- Rest your hands on your lower back or just bellow your bottocks for support
- Bring your hips forward as you lift your chest upwards, tilting you head back int he process.
- Release ans stand upright.
- Rest in child’s pose.
The fourth rite works on the sacral chakra to awaken sexual energy and strengthen clarity. It also tones the arms, legs and gluteus.
- Sit with both feet firmly on the floor at hip’s width apart.
- Bring your hands just behind you, with your palms firmly ont he ground and in line with your shoulders. and finger tips faced forwards.
- Inhale ans bring your hips up as high as possible, tilting your head back int he process.
- Exhale and come back down.
- Rest in savasana.
This final rite is designed to stimulate all chakras and tone the entire body. It also relieves fatigue and increases blood flow.
- Start in a plank position with your hands and feet shoulder and hip width apart.
- Keep your elbows and knees loose and flexible.
- Slowly move into downward facing dog, or adho-mukha svanasana.
- Return to your plank and bring your hips towards the ground to ease into upward facing dog or Urdhvamukhasvanasana.
- Rest in savasana for as long as you need to recover.
As you get better, begin repeating each rite 21 times. As it becomes a daily ritual, you will feel more and more connected with your body and relaxed.