The Five Tibetan Rites are a 2,500-year-old series of exercises that have anti-aging and stress reducing benefits. Similar to the yoga that originated in India, these include a series of poses. They are fun to practice since they incorporate continuous movement.
Holistic care regimes can incorporate these exercises. Perform the Five Tibetan Rites first thing in the morning to increase your energy level for the rest of the day. You will also notice improvements to flexibility and strengthening of muscles with a regular practice.
We hope you enjoy doing these as much as we do, and that you look forward to waking up your chakras, focusing your body’s energy throughout, and increasing overall positivity.
Rite 1
This first position requires you to stand up straight with your arms outstretched and horizontal to the floor. Palms should be facing down towards the floor. Keep your body and hips square, arms at shoulder length and feet are hip distance apart.
Spin your body around clockwise while maintaining balance. The crown of the head should be drawn up toward the ceiling while keeping your focus on a spot in front of you as you count your rotations. You should experience some dizziness as you spin. Gradually increase the number of spins from two to 21. It is a good idea to have a chair or other piece of furniture nearby in case you become unsteady and need something to grab onto. Over time increase the amount of spins you can perform while keeping balance.
Rite 2
Lie flat on a floor or bed. You may decide to use a yoga if you decide to use the floor. With you back and legs flat, fully reach your arms along the sides of your body, while keeping finger close together and palms facing the floor. Place your fingers underneath your sacrum if you experience lower back issues.
As you lift you head off the floor, inhale deeply, tucking your chin into your chest. Simultaneously lift your legs into a vertical position, keeping knees straight. If you are comfortable doing so, extend your legs over your body toward your head. Hold this position for a few moments. Upon exhaling, slowly lower your legs and head to the floor, keeping your knees straight.
Breathing:
Inhale while you lift your legs and head, exhale while you release your head and legs back to the floor. Allow all of the muscles to relax completely on the exhale and lowering of the body.
Rite 3
Kneel on a rug or mat with your toes curled under. Place your hands on the backs of your thigh muscles. As you tuck your chin in toward your chest, lean forward as far as is possible. Return to original straight position. Next, slide your hands down the backs of your thighs as you draw your shoulders back and your head up towards the sky. Arch and open your upper back. Lower back should remain straight. Slowly return to an upright position and repeat.
Breathing:
Inhale as you arch your spine in either direction. Exhale as you return to an erect position.
Rite 4
Sit down with your legs straight out in front of you and your feet about hip distance apart. Arms and hands will be straight along your side, palms flat on the floor alongside your hips. As you gently drop your head back, raise your torso so that your knees bend while your arms remain straight. You are basically in a table-top position. Slowly return to your original sitting position. Rest for a few seconds before repeating this rite.
Breathing:
Inhale as you rise up into the pose. Hold your breath as you tense your muscles. Exhale fully as you come down to sitting position.
Rite 5
Lie down on your belly. Face your palms down and in line with the bottom of your shoulder blades. Lift you chest up by curling your toes under and drawing your shoulders back. Your arms should be straight. Look straight ahead of you. If you are more flexible then you can draw your head back with your gaze above you. Then draw your hips up and back, extending your spine, into downward-facing dog pose. Repeat by moving back and forth between downward- and upward-facing dog.
Then draw your hips up and back, extending your spine, into downward-facing dog pose. Then repeat.
Breathing:
Inhale as your lift your chest up. Exhale as you push back into downward-facing dog.
Holistic Care and Overall Well-Being
If you enjoy these series of exercises, you can gradually increase the num
ber of repetitions you do of each. Start off with 5 to 7 repetitions, and in no time, you’ll be able to do 21 repetitions of these poses in one session.
Relax Holistic can provide other great holistic health suggestions and practices to improving your life on a daily basis. Visit us today, we have 3 convenient locations in the Los Angeles area!