The Five Tibetans, also known as the Five Rites of Rejuvenation, is an ancient yoga exercise system. It is presumed to be more than 2500 years old. The five exercises are designed to stimulate different chakras and systems, and together they form a full body exercise.
Ten minutes a day is all it takes to heal your body and balance the chakras.
The legend has it that a British explorer learned the rites in a Himalayan monastery after being perplexed with the monks’ health and age. There are some who doubt this origin story, but what can’t be disputed are the benefits that these 5 simple exercises provide.
How to do the Five Tibetans
- First Tibetan
Stand up with your arms outstretched and horizontal with your shoulders. Spin around clockwise until you experience dizziness. You can incorporate a technique of keeping your eyes on one spot and then returning to that spot, like they do in ballet. Inhale and exhale deeply as you do the spins
- Second Tibetan
Lie down to start this part. Place your hands with the palms facing the ground alongside your hips. Raise your feet until your legs are straight up. Extend the legs over your body and towards your head as far as you are able, without bending your knees. Hold this position for a few seconds and then slowly lower your feet. Allow your muscles to relax, then repeat. Make sure you’re breathing out as you lower your legs, and breathe deeply as you lift them.
- Third Tibetan
Kneel on the floor with your body erect. Place your hand on the back of your thighs. Draw your chin to your chest, then slowly bend your neck backwards, arching the spine. As you arch your back hold your thighs for support. Return to the initial position and repeat the exercise after resting for a few moments. Inhale as you arch backwards, and exhale as you’re returning to the initial position.
- Fourth Tibetan
Sit straight on the floor with your feet stretched in front. Place your hands on the ground with fingers close together and the hands pointing outward. Your chin should be on your chest. Gently raise your body, lifting your pelvis and bend your knees at the same time in a way that you get in the upward table position. Arms and knees should be vertical, with your body being in the horizontal position. Allow your head to fall back gently, and hold this position for a few moments. Return to the initial sitting position and take a short break. Repeat the exercise, minding that you breathe in as you raise up, and breathe out as you’re coming down.
- Fifth Tibetan
Place your hands on the floor in the length of your shoulders. With your legs stretched back and your feet apart the same distance as your hands push your body up, paying attention to raise your hips. Rise on your toes and hands while pushing. Your head should be slowly brought to your chest. Allow your body to slowly and naturally come back to the initial position in an upward dog. Bring your head back as much as you can. The muscles should be tensed for a moment when your body is at the highest and the lowest point. Breathe in deeply as you raise your body, and exhale as you lower.
The Five Tibetan’s Benefits
These 5 simple exercises take only 10 minutes to complete, but the advantages and benefits they bring are numerous:
- Stress reduction
- Increased energy
- Slowing down the aging process
- Improving flexibility
- Greater mental clarity
- Improving libido
- Supporting hormonal balance
- Posture improvement
- Better sleep