It may floor you that simple exercises like the 5 Tibetan Rites can affect your health so profoundly.
The 5 Tibetan Rites impact your vitality, well-being, and appearance. You’ll wonder what these exercises are, and how they’ll reshape your life.
What are the 5 Tibetan Rites?
The 5 Tibetan Rites is a routine consisting of five yoga exercises, each repeated 21 times. If you’re a yoga practitioner, you’ll find them enjoyable and beneficial for your body. Tibetan Monks use it themselves, claiming that it boosts their longevity. The best part about it is that they only take 20 minutes to complete.
Your body has seven main Chakras. Each has nerves linked to the various organs. One could describe these as vortexes, magnetic centers that spin in your body and go beyond you. When they slow down, it’s a sign of illness.
Therefore, to regain your youth, vitality, and well-being, you need to keep them turning. The 5 Tibetan Rites will help you keep them going. You need to put all five practices in place to achieve the best results.
An Explanation of the Various Yoga Poses used in the 5 Tibetan Rites
The 5 Tibetan Rites uses basic Yoga poses in sync. If you haven’t done Yoga exercises before, you’ll need an explanation of what these basics are.
You’ll find that you’ll need to rest in what Yoginis call the Savasana, or Corpse pose after a few of the exercises. It requires you to lie flat on your back with your heels apart on your yoga mat.
Your palms should face upward. This pose calms the body and puts you in a relaxed frame of mind. It also releases tension in your muscles.
Another pose that you’ll find yourself resting in is the Tadasana or Mountain Pose.
To do it, stand and keep your feet together, making sure to distribute your weight evenly over them. Then, put your big toes together. Lift them and spread them apart. After that, lower them onto your mat, drawing through your heels. You should find yourself grounded to the Earth.
Next, lift the arches of your feet. Squeeze your outer shins. Then, tighten your quadriceps by drawing your thighs up and backward.
After this, bring your pelvis to a neutral position, pulling your belly in. Spread your shoulders. Exhale, and elongate your upper body.
Press your shoulder blades back, but don’t squeeze them. Keep your triceps and arms firm.
The key to this pose is alignment. You should align your ankles, hips, shoulders, and ears.
Keep your breathing even. If you’re doing the pose correctly, you should feel your spine becoming longer. Look forward and hold the pose for a minute or so.
One of the five exercises requires you to move from a Plank to Downward and Upward facing dog poses
To do a plank, hold the trunk of your body above the ground, keeping it in a straight line.
Planks tone your belly. They also decrease back pain and make your more flexible. This simple exercise also improves your posture and mood.
4. Upward Facing Dog
You’ll also find yourself having to use the Upward Facing Dog. To do one, lie on your tummy, and keep your feet about a hip’s width apart. Then, draw in your toes and stretch out from your heels. You should find the backs of your legs lengthening if you’re doing the pose correctly.
Put your feet on the floor. Do the same with your hands, and bend your elbows. Align your fingertips with your shoulders. You should have your wrists under your arms.
As you inhale, you should press your hands into your mat, rolling the tops of your shoulders backward. Draw the bottoms of your shoulders forward. You should feel some energy pulsing from the lower tips of your shoulders to your collarbone.
At this point, extend your arms. Bring your torso and legs off the floor. Align your shoulders, elbows, and wrists.
This exercise strengthens your body. If you tend to slump, this exercise will correct it. It also prevents you from curling up when you feel overwhelmed by life’s worries.
5. Downward Facing Dog
One more pose that you’ll need to know before you can complete the 5 Tibetan Rites Routine is the Downward Facing Dog.
To do it, get on your hands and knees. Extend your elbows and your upper back. Spread your fingers apart. Press your palms and knuckles down.
Lift your knees off the ground, tucking your toes in as you do so. Exhale and lift your pelvis towards the ceiling. You should press the floor away from you. Distribute your weight equally through your palms and heels.
Make sure that your arms and outer muscles are firm. Press down on your index fingers. Then, lift from the inner muscles of your arms to the top parts of your shoulders. Straighten width ways through your collarbone. Then, straighten your legs without locking your knees. Make an A shape with your body.
Next, rotate your arms so that the creases of your elbows face your thumbs. Work your quadriceps by turning your things inward. As you do this, lift your sit bones up high and push your heels into the floor.
Your ears should align with your upper arms. Look between your legs. Hold for a few breaths. To release, come back to your hands and knees.
The Downward dog clears your mind and develops strong bones. Like the upward dog, it corrects your posture. It also makes sure that the whole body is in harmonious balance.
Putting the 5 Tibetan Rites Into Practice
You don’t need equipment to do this routine, which will raise your energy levels and make you more flexible. Note that you should do them in a quiet, calm space. Take a few breaths to get yourself focused before you start. Doing this helps to relieve the tension in your body.
Also, remember that you should go through the exercises in sequence. Keep your movements focused and consistent. You’ll notice incredible results within a month. Repeat each of these exercises 21 times.
First of all, stand upright with outstretched arms. Keep them parallel to the ground.
Using your left foot, rotate your body clockwise. Your right foot should serve as a pivot.
To avoid feeling faint, find two Drishti (focus points), one in front and the other behind you. Concentrate on these points as you turn your head. Relax and enjoy the exercise.
After you have completed this, do the Tadasana pose and rest in it with closed eyes.
Lie on your back and stretch out your arms next to you. You should have your legs in front of you.
Release your breath and raise your legs. Bring them to your core while keeping them straight. Guide your head to your chest. Inhale and exhale deeply while going through this routine.
Stop and rest when there’s a need. Hug your legs and bring them to your chest. Rock from side to side to ease your pelvis and back. Rest in the Savasana pose.
Shut your eyes and rest on your knees. Straighten your body and keep your knees about a hip’s width apart.
Put your hands on your lower back, just below your bum. They should serve as support.
Next, raise your chest and bring your hips forward. As you do this, tilt your head back.
Finally, release yourself from the pose and stand upright. Stay in the child’s pose.
First of all, sit and make sure that your feet rest firmly on the ground. Keep them a hip’s width apart.
Next, put your hands behind you and rest your palms on the ground. Keep them aligned with your shoulders. Make sure that your fingertips face forwards.
Breathe in and raise your hips as high as you can. Tilt your head back as you do so. Breathe out and come down. Stay in the Savasana pose.
Get into a plank pose. Keep your hands, feet, and shoulders a hip’s width apart. Make sure that your knees and elbows are flexible.
Move into the downward facing dog pose. Then, return to the plank pose and lower your hips to the ground. Get into the upward facing dog pose. Stay in the Savasana pose.
Benefits of the 5 Rites
Practitioners share that the 5 Tibetan Rites work in positive ways. Though they seem archaic, they have astounding benefits for the body.
First of all, this routine will strengthen you. The various poses will help you build muscles and increase your flexibility.
Besides making you more supple, they have healing properties. Therefore, they get rid of backaches and strengthen your spine. You’ll find relief from these exercises if you have arthritis.
Tapping on your chakras and resting in the Savasana pose after each exercise releases Serotonin, the happiness hormone. Since the Chakras ease the tension, your breathing will improve as well. These practices send oxygen through the body.
Another benefit of these five exercises is that they develop your bone mass. You’ll increase your physical strength and strengthen your core muscles. This routine also raises your physical stamina. Your holistic self will gain a surge of energy. As your strength increases, so will your sexual performance.
Furthermore, you’ll experience improved digestion, a precursor for weight loss. Because of their anti-aging benefits, you’ll also find yourself thinking clearly and looking younger than before. Moreover, you’ll have a better quality of sleep than you ever did.
In all, the 5 Tibetan Rites will improve you physically, emotionally and psychologically. They are a phenomenal life hack.
By Michelle L.