The 5 Tibetan rites is an ancient exercise system from Tibet.

These exercises activate and stimulate the seven key energy vortexes or chakras in the body, which in turn stimulate all the glands of the endocrine system. They also enhance the innate energetic power of the human body and mind. For demonstration purpose each rite has been performed 12 times. The full nr. is 21. http !!www.innerpercussion.com!

The Five Tibetan Rites: Exercises for Healing, Rejuvenation, and Longevity "y #ary $urus %n 1&'5 a book called The (ncient )ecret of the Fountain of *outh written by +eter $elder was published which for the first time fully described an exercise program for ,youthing,. This is an exercise program used by Tibetan monks to live long, vibrant and healthy lives. %n fact, this book states that many have lived longer than most can imagine by following the program often called the ,Five Tibetan -ites,. The benefits are described in this book and a subse.uent book 2 with an expanded description of the program by the publisher called the (ncient )ecret of the Fountain of *outh / "ook 2, a companion to the original book by +eter $elder. #any thanks to the publisher 0oubleday for such a special an expanded explanation of the Five -ites. Potential Benefits of the Five Rites The authors provide many examples of the benefits of the ,Five Tibetan -ites, including the following looking much younger1 sleeping soundly1 waking up feeling refreshed and energetic1 release from serious medical problems including difficulties with spines1 relief from problems with 2oints1 release from pain1 better memory1 arthritis relief1 weight loss1 improved vision1 youthing instead of aging1 greatly improved physical strength, endurance and vigor1 improved emotional and mental health1 enhanced sense of well being and harmony1 and very high overall energy. Ho the Five Rites !or" #edical professions explain the benefits based on their personal perspective and % suggest you read the entire two books for a broad overview. 3owever, the ma2ority share the view that the rites represent a system of exercise that affects the body, emotions and mind. The Tibetans claim that these exercises activate and stimulate the seven key chakras that in turn stimulate all the glands of the endocrine system. The endocrine system is responsible for the body4s overall functioning and aging process. This means that the Five -ites will affect the functioning of all your organs and systems, including the physical and energetic systems and that includes the aging process. The man who brought these Five -ights out of Tibet stated that ,performing the Five -ites stimulates the circulation of essential life energy throughout the body,. #ha"ras 5hakra is an %ndian )anskrit word that translates to mean ,6heel of )pinning 7nergy,. 5hakras are spinning wheels or vortexes of energy of different color that perform many functions connecting our energy fields, bodies and the 5osmic 7nergy Field. 5hakras

are powerful electrical and magnetic fields. 5hakras govern the endocrine system that in turn regulates all of the body4s functions including the ageing process. 7nergy flows from the 8niversal 7nergy Field through the chakras into the energy systems within our bodies, including the #eridian )ystem. 9ur bodies contain seven ma2or chakras or energy centers and 122 minor chakras. The ma2or chakras are located at the base of the spine :-oot 5hakra;, at the navel :)acral 5hakra;, in the solar plexus :)olar +lexus 5hakra;, within your heart :3eart 5hakra;, within the throat :Throat 5hakra;, at the center of your forehead :"row or Third 7ye 5hakra;, and at the top of your head :5rown 5hakra;. These chakras are linked together with all other energy systems in the body and various layers of the auras. The )peed of the chakra spin is a key to vibrant health. The other keys to vibrant health that relates to the chakra is ensuring they are clear of negative energy and that they are perfectly shaped and not distorted. The Five -ites speed up the spinning of the chakras, coordinate their spin so they are in complete harmony, distribute pure prana energy to the endocrine system, and in turn to all organs and processes in the body. This is one of the ma2or re.uirements for vibrant health, re2uvenation and youthfulness. The Five Rites Exercise Progra$ This program is often described as a modified yoga program. )imply put, yoga is a science that unites the body, mind and spirit. Today this is often called #ind! "ody 3ealing. The author of the book believes that yoga was brought to Tibet from %ndia in the 11th or 12th century and that Tibetan monks over time developed modified these exercises and developed an effective program of exercises that western society now calls the ,Five Tibetan -ites,. The rugged mountainous conditions these monks live in may well account for their particular emphasis on vigor. #any of the yoga exercises and practices being taught in the western world today are very new. The ,Five Tibetan -ites, are exactly what the ancient Tibetans developed over many centuries of time. Therefore it4s very important to do the ,Five Tibetan -ites, exactly as they are presented without altering the form or se.uence to achieve some of the benefits accrued to these ,-ites,. Beginning the %Five Rites% Exercise Progra$ For the first week, and only if your are relatively healthy and fit, do each exercise three times. %f you are inactive, overweight, or have health problems begin these exercises doing one of the first three each day, and only if you feel totally comfortable doing this. <ater in this article % will describe exercises you can do to help yourself strengthen so you can begin to do the ,Five -ites,. %f you have any concerns whatsoever, please consult with your physician. %ndividuals on serious medications should consult with their physicians. %f you are overweight do not do -ites => and =5 until you have developed some strength and endurance. 0o the substitutes for => and =5 until you yourself feel ready to begin doing => and =5 of the ,Five -ites,. 0o only what you feel comfortable doing. That may be only one of each exercise for the first week. "uild up to two of each exercise the second week, three of each exercise the third week, etc. or at a faster pace only if your body does not hurt when you do these exercises.

21 is the maximum of each exercise you should ever do. %f you want to enhance your program, do the exercises at a faster pace, but do not so more than 21 of each exercise each day. 0oing more than 21 repetitions of each exercise in any day will affect your chakras negatively and can create imbalances in your body. The ,Five -ites, may stimulate detoxification and often creates many unpleasant physical symptoms. This is why it4s recommended to increase the number of each exercise gradually on a weekly basis. % also recommend a vibrational detoxification with 5homing 7ssences. For more information on vibrational detoxification with 5homing 7ssences please visit my website www.mkpro2ects.com. %f you have not exercised for some time, prepare to begin your ,Five -ites, exercise program by walking daily, for a half hour each day if possible. (nother alternative in preparation for the Five -ites is a stretching program with a gradual increase in the types of stretching exercises and the duration of this program. ( sugar free and low fat diet is an important support when integrating the ,Five -ites, exercise program into your life. (lso check for 0igestive Food )ensitivities and eliminate all foods you do not digest easily. 0o the Five -ites exercises every day. The maximum you should skip is one day each week. %f the exercises are done less than six days each week, the results will be greatly reduced. %f on certain days your time is limited, do ? repetitions of each exercise. This takes less than five minutes. For maximum benefit, do the exercises before breakfast in the morning, if at all possible. %f this is not possible do them anytime during the day. &etoxification 0etoxification is a process that helps to clean out of the physical and energetic body toxins or poisons that have accumulated in your physical cells, organs, systems and in your energetic systems :auras, chakras, meridian system and all electromagnetic, magnetic and electric systems;. % strongly recommend that people beginning the ,Five -ites, exercise program undertake a 5homing 7ssence detoxification program either before or as they begin these exercises. %f you have never detoxified you will probably have many poisons accumulated in your body and energetic systems. ( full detoxification program with 5homing Flower 7ssence, @em 7ssences, and Tree 7ssences will eliminate all toxins. 0etoxifying with 5homing 7ssences uses vibrational essences, or what is sometimes called vibrational medicine to clear your systems of toxins and poisons. This includes the elimination of parasites, candida, viruses, and all poisons from pollution, pesticides etc. This vibrational approach to detoxification is completely complementary to the exercises of the ,Five -ites,. 0etoxification is essential for vibrant and long life. For more information please refer to my article ,0etoxification with 5homing 7ssences, and other vibrational health articles on my website at www.mkpro2ects.com. %Five Tibetan Rites% Exercise Progra$ The following instructions and photographs for the ,Five -ites, and other preparatory exercises as taken from the book (ncient )ecret of the Fountain of *outh, "ook 2. % will show the exact Five -ights exercises, a group of exercises for those who need to develop

flexibility and strength before beginning to do the ,Five -ites,, and a set of warm/up exercises. % strongly recommend you purchase the book since it provides detailed information about methodology, concerns and benefits not included in this article. )+75%(< 5(8T%9A )pinning and stretching through the following exercises can aggravate certain health conditions such as any type of heart problem, multiple sclerosis, +arkinsons4s 0isease, severe arthritis of the spine, uncontrolled high blood pressure, a hyperthyroid condition, or vertigo. +roblems may also be caused if you are taking drugs that cause diBBiness. +lease consult your physician prior to beginning these exercises if you have any difficult health issues or if you have any other concerns. The Five Tibetan Rites Rite '(

)tand erect with arms outstretched horiBontal to the floor, palms facing down. *our arms should be in line with your shoulders. )pin around clockwise until you become slightly diBBy. @radually increase number of spins from 1 spin to 21 spins. "reathing %nhale and exhale deeply as you do the spins.

Rite ')

<ie flat on the floor, face up. Fully extend your arms (long your sides and place the palms of your hands against the floor, keeping fingers close together. Then raise your head off the floor tucking your chin into your chest. (s you do this, lift your legs, knees straight, into a vertical position. %f possible, extend the legs over the body towards your head. 0o not let the knees bend. Then slowly lower the legs and head to the floor, always $eeping the knees straight. (llow the muscles to relax, and repeat. "reathing "reathe in deeply as you lift your head and legs and exhale as you lower your head and legs.

Rite '*

$neel on the floor with the body erect. The hands should be placed on the backs of your thigh muscles. %ncline the head and neck forward, tucking your chin in against your chest. Then throw the head and neck backward, arching the spine. *our toes should be curled under through this exercise. (s you arch, you will brace your arms and hands against the thighs for support. (fter the arching return your body to an erect position and begin the rite all over again. "reathing %nhale as you arch the spine and exhale as you return to an erect position.

Rite '+

)it down on the floor with your legs straight out in front of you and your feet about 12, apart. 6ith the trunk of the body erect, place the palms of your hands on the floor alongside your buttocks. Then tuck the chin forward against the chest. Aow drop the head backward as far as it will go. (t the same time raise your body so that the knees bend while the arms remain straight. Then tense every muscle in your body. Finally let the muscles relax as you return to your original sitting position. -est before repeating this -ite. "reathing "reathe in as you raise up, hold your breath as you tense the muscles, and breathe out fully as you come down. Rite ',

<ie down with your face down to the floor. *ou will be supported by the hands palms down against the floor and the toes in the flexed position. Throughout this rite, the hands and feet should be kept straight. )tart with your arms perpendicular to the Floor, and the spine arched, so that the body %s in a sagging position. Aow throw the head back as far as possible. The, bending at the hips, bring the body up into an inverted ,C,. (t the same time, bring the chin forward, Tucking it against the chest. "reathing "reathe in deeply as you raise the body, and exhale fully as you lower the body.

Exercises -n Pre.aration For &oing the Five Tibetan Rites The following group of exercises has been developed as a preparation for doing the Five -ites, or as an alternative when you are unable to do any of the Five -ites. 0oing these

exercises will help you strengthen and become more flexible to be able to do the Five -ites as they have been described above. 0o these alternative exercises in the se.uence from one to five and when possible, substitute the Five -ite exercise into this alternative program until you have fully integrated the Five -ites. (s with the Five -ites, begin by doing two or three of each exercise daily, until you are able to do 1D each day. 9nce you are able to do ten of these alternatives, you should be ready to begin doing the Five -ite exercises themselves. /lternative 0for Rite'(1 Exercise '(

)tand with your feet about 12 inches apart. 7xtend your arms palms down until your arms are level with your shoulders. )wing 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, having your right hand slap against your left shoulder and the back of your left hand slap against the small of your back. (s you swing back and forth allow your torso and legs to follow the movement. (llow your heels to lift from the floor but do not allow either foot to completely leave the floor. (s you swing right turn your head right, and turn your head left as you swing to the left. "reathing "reathe in rhythm to your swinging #ovement.

/lternative 0for Rite ')1 Exercise ')

<ie 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. $eeping your legs straight, hold them off the floor For 2D or ?D seconds. "reathing %nhale as you raise your legs, breathe in and out normally while holding your legs up, and exhale as you lower your legs.

/lternative 0 for Rite '*1 Exercise '* )tand with your back to the wall and your feet 12 / 1' inches apart. 6ithout moving your feet bend forward from the hips so that your buttocks rest against the wall. )lide downward, bending your knees as you go. $eep sliding down until your thighs are horiBontal, as if you were sitting in a chair. 3old this position for 15 seconds and then slide back up. "reathing "egin to exhale as you slide down to the chair position and inhale when slide back up.

/lternative 0 for Rite '+1 Exercise '+

<ie flat on your back, your arms straight, palms down, feet flat, and knees bent. +ress your pelvis up a few inches off the floor and hold it for 1D seconds. -elease and lower your pelvis to its original position. "reathing %nhale as you lift your pelvis and 7xhale as you lower your pelvis.

/lternative 0 for Rite ',1 Exercise ', "egin in the table position. 5url your toes under (nd bend your hips raising your buttocks so that *our body forms an inverted ,C,. *our 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. 3old this position for 15 seconds. "reathing %nhale as you raise your buttocks, breath )lowly and deeply while holding the position, and exhale as you return to the table position.

!ar$2u. 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. %f you are overweight, in poor physical condition, or experiencing serious illness, this group of exercises is an excellent to help you begin your 2ourney towards physical fitness. % suggest you do these warm/up exercises prior to the Five -ites if you are overweight or have not exercised in a long time. "egin this group of exercises by doing 2 of each exercise and then gradually increase the repetition until you are able to do 1D of each warm/up exercise. !ar$23. Exercise '( )tand 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 )houlder and hold it five seconds, and lastly tilt your head backward and hold it five seconds. -eturn your head to a normal position. "reathing 7xhale as you move your head around, and inhale as you return to the upright position. !ar$23. Exercise ')

)tand 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. "reathing "reathe normally but deeply as you do this exercise.

!ar$23. Exercise '*

)tand 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. +ress inward on your fingers until their inside surfaces are almost touching. *our palms should not be touching. -elease and press your fingers again. "reathing "reathe normally. !ar$23. Exercise '+ %n a relaxed standing position, hold your arms in front of you. 5lasp your right hand around your left wrist, with your thumb against the inside of the wrist. ).ueeBe gently but firmly five times. -epeat the procedure with the left hand ).ueeBing the right wrist. "reathing "reathe normally.

!ar$23. Exercise ', -ecline 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. *our heels should remain on the floor throughout this exercise. 0o this exercise for 2D / ?D seconds. "reathing "reathe normally through this exercise.

!ar$23. Exercise '4

@et down on the floor on your hands and $nees with your hands positioned under your shoulders and your knees under your hips. "ring 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 you4re your back down. "reathing %nhale as you move your tailbone up and exhale as you move your tailbone down.

#onclusion: The daily practice of the exercises % have described in this article is an essential element of vibrant health. %t4s 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 haven4t 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. (fter you are able to do ten repetitions of the (lternate 7xercise program, you should be able to begin to do the Five -ites. (nd add a half hour of a brisk walk on a daily basis. Aot only will it contribute to your physical health, it will give you the opportunity to en2oy all of nature around you. *ou will feel younger than you have felt in years. 3appy and Eoyous Cibrant 3ealth 6ith <ove and 5aring,

, Tibetan Energy Rejuvenation Rites

6e4ve been practicing, teaching and recommending the 5 Tibetan 7nergy -e2uvenation 7xercises since 1&&'. *ou can do the whole routine in 15 minutes and only need enough floor space for your body while laying down and enough air space for your arms to be outstretched.

The 5 Tibetans represent a great way to keep your body in shape when you have limited time for a physical workout or limited space for a complete yoga routine. *ou can easily do the exercises in the space at the foot of the bed in most hotel rooms. 6e use the 5 Tibetans as a warm up for our morning yoga or body workout. How do I begin to benefit from the 5 Tibetans? %f you are not used to exercise or have not been formally introduced to yoga techni.ues of breathing and relaxation, then your first tip is to start out slowly. )tart by performing one to three repetitions of each of the movements one time each day. +ay attention to what your body is telling you and do not strain or force any position that causes pain that indicates possible in2ury. ( little soreness is perfectly okay but really you should start out slow enough not to have any physical hindrances the following day. Where should I perform the Tibetans? (nywhere you have room is perfectly okay. #ake sure to use a carpet, towel, yoga mat or padding to prevent discomfort caused from too hard a surface. What is the best time of day to perform the 5 Tibetan? The entire series of movements may be performed 2 to ? times per day. (s with all forms of holistic body work, sunrise and sunset are great times to be honoring your body with physical work. These are the best times to start your practice, but you may work them into your schedule as you see fit. How many time should I repeat each exercise? *ou want to work toward performing each of the movements 21 times. 6hen you first begin, try to do 1 or ? repetitions of each exercise. (fter a week, try to do ? repetitions, then pause and try ? more. *ou will certainly feel stronger in some of the movements than others. %f you have trouble performing a complete set of 21, try to break it down into ? sets of F repetitions with a pause between each set. 9nce you4ve achieved 21 repetitions of each exercise, you don4t need to go on to more repetitions. These exercises are for restoring energy, not necessarily building strength. %f you feel great after doing 21 repetitions of each movement, feel free to add another session later in the day to perform another set of 21 repetitions each. What is the recommend breathing pattern? 6e recommend a specific breathing pattern to follow with each exercise. %f you feel tired or light headed while performing these movements, make sure you are not holding your breath. Tibetan Rejuvenation Exercise 5ove$ent '( )ufi 6hirling, 6hirling 0ervish, #emories of the @rateful 0ead in 5oncert, 3aving fun like a ? year old

-ite 1 )tand upright, extend your arms at shoulder level away from your body and spin clockwise :if looking at a clock face on the floor;. $eep your eyes looking directly in front of you, do not focus on any one point, let your vision blur as you spin. Turn up to 21 times or until you feel unstable or diBBy. "reathing breath in and out of your stomach. (n opera singer, stage actor!actress or yogi experiences the benefit of breathing from this point of the body. 6hen you stop spinning, breath even more deeply from your stomach until your head stops spinning and your balance returns to normal. Tips and -ecommendations 6ork your way up to 21 spins. )peed is not so important, 2ust try to spin 21 times and stop. Tibetan Rejuvenation Exercise 5ove$ent ') <eg -aises, "ending at the 6aist, Tummy Tucks

-ite 2 <ay down on your back with your arms to your side, palms up, keep your legs straight, begin your inhalation, raise your legs off the ground until as high as possible and pick your head off the ground, bending your neck with your chin falling toward your chest. "egin your exhalation and return to laying flat on the ground. -epeat up to 21 times. "reath %n -aising your legs and head "reath 9ut <owering your legs and head Tips and -ecommendations 6hen starting out, bend your legs until your stomach strengthens. %f your feel discomfort, place your hands :palms facing down; under your buttocks to support your lower spine. (s you progress, straighten your legs and try to raise and lower them at the same speed. 9nce you have worked up to 21 repetitions, try to move at a nice steady rhythm without stopping. Tibetan Rejuvenation Exercise 5ove$ent '* #orning Aeck 6arm/up, 3otel +illow -ecovery +osture, 5amel (sana in *oga

-ite ? $neel with your legs together, arms extended, palms of your hands on the side of your thighs, drop your chin to your chest, begin your inhalation, raise your head and lean back, move your hands to the back of your thighs and let them drop lower and support your weight, crane your head and neck backward, relax your lower spine. "egin your exhalation,

start to come forward back to kneeling position with your head back up in the straight position. -epeat up to 21 times. "reath %n @oing backward "reath 9ut 5oming forward Tips and -ecommendations 6hen you start this exercise, use the weight of your head to come forward instead of forcing your chin to your chest with your muscles. 6hen you lean back, avoid craning your neck, simply let it drop with its own weight. 7ventually, you can bring your shoulder blades towards each other when you4re in the back position. $eep a steady movement while going backward and forward. $eep your eyes open to maintain balance. <ater, try the movement with your eyes closed to feel the difference and see if you can relax even more in the backward position.

Tibetan Rejuvenation Exercise 5ove$ent '+ Table +osture, 6rist warm/up and Aeck agility

-ite > )it on the floor, legs a little less than shoulder width apart, arms to your sides with hands extended flat on the ground and fingers pointed forward, drop your head toward your chest, begin your inhalation, raise your buttocks off the ground while bending your knees, shift your weight to your arms!hands and legs!feet, continue to raise your buttocks until your trunck and thighs are parallel to the ground, let your head fall back. "egin your exhalation and return to sitting position with your head dropped forward. -epeat up to 21 times. "reath %n -aising off the ground "reath 9ut -eturning back to sitting position Tips and -ecommendations 6hen you begin this exercise, 2ust try to get from the starting to ending posture. %t4s easier to do it than read about it. %n the beginning, you might not be used to your body weight on your wrists. 0oing some wrist warm/ups before you begin can prevent discomfort. 9nce you have worked your way up to 21 repetitions, try to perform the movements without stopping. Tibetan Rejuvenation Exercise 5ove$ent ', %nverted/C, *oga 5obra to 0ownward 0og

-ite 5 @et down on the floor on your hands and knees :in push/up position; with hands and legs a little less than shoulder width apart. "egin your inhalation, come up on your toes with

weight in your arms, straighten your legs, arch your back, lean your head back, do not let any of your body touch the ground except for your toes and hands :5obra in *oga;. "egin your exhalation, bend at the waist, bend your knees, push your buttocks up into the air, make an inverted C shape with your legs and arms straight, tuck your chin toward your chest :0ownward 0og in *oga;, try to put your feet flat on the ground. "egin your next inhalation and repeat up to 21 times. "reath %n -aising hips up into an G shape / downward dog. "reath 9ut 3ips down H head coming up into cobra. Tips and -ecommendations %n the beginning, you will need to find where to place your hands and feet to make a complete inverted/C shape. *ou may do this exercise for years and never get your feet flat on the ground :a symptom of western living and always sitting in a chair;. 9nce you4ve worked your way up to 21 repetitions, work on keeping a steady rhythm while going in and out of each position. Finishing +osture -ecommendation (fter 7xercise 5, lay flat on your stomach with your arms stretched out from side to side like 5hrist position. $eep your chin on the ground and close your eyes. Feel you heart pumping and blood circulating through your body. 6ait until your hearth beat and breath returns to normal. Turn your head to once side and take a few deep breaths. -elax for 1 minute. "egin your day or continue with your morning yoga routine or physical work out. *ou should have more than enough energy to get you 2ump started. %f you perform the 5 Tibetans before bed , make sure you have ?D or >5 minutes to relax after -e2uvenation your energy. %4ve spent time laying in bed afterward and felt like % had drank a pot of coffee.