The Five Tibetan Rites are a series of stretching and breathing exercises associated with the belief systems and practices of yoga, which are thought to speed up the spinning of energy centers in the human body known as chakras. Each of the five rites affects a different arrangement of chakras and, when done in order, are said to improve overall health and youthfulness.
The First Rite
In a standing position, extend your arms parallel to the floor with your palms facing down. Spin in a clockwise direction while keeping your head facing in the same direction as much as possible. Gradually increase the number of times you spin from one to 21. If you become dizzy, stop and wait a moment, then begin again. Inhale and exhale deeply as you spin.
The Second Rite
Lie on your back, and keep your arms at your sides with your palms down and your fingers close together. Raise your head, tucking your chin into your chest, and lift your legs as high as you can without bending your knees. As you continue practicing this exercise and achieve greater flexibility and strength, gradually stretch your legs further until you can stretch them over your body without bending the knees. After doing this, slowly lower the legs and head to the floor, and relax; repeat the exercise. Breathe in deeply as you lift your head and legs, exhaling as you lower them.
The Third Rite
Kneeling with your body upright, place your hands on the backs of your thighs. Keep your toes curled throughout this exercise so that your feet are perpendicular to the floor and provide support. Incline the head and neck forward, and bring your chin into your chest; then throw your head backward while you arch the spine. As you arch backward, support your weight by keeping your hands braced against your thighs. After arching, return to an upright position. Inhale as you arch back, and exhale as you straighten your body.
The Fourth Rite
Sit upright on the floor with your legs straight in front of you. Keep your feet about 12 inches apart and place your palms on the floor by your hips. Tuck your chin toward your chest, then drop your head backward as far as it will go. Bend your knees, with your feet flat on the floor, and raise your body so that you are on all fours, with your back to the floor. Holding this position, tense every muscle in your body, and then relax and return to your original sitting position. Inhale as you raise up, hold your breath as you tense your muscles, and exhale as you sit down again. Rest for a moment before repeating this exercise.
The alternative exercise for this rite is to lie flat on your back with your palms down, knees bent and feet flat on the floor. Lift your pelvis off the floor, and hold this position for 10 seconds. It is only necessary to raise your pelvis a few inches above the floor. Inhale as you lift, and exhale as you return to a resting position.
The Fifth Rite
Lie down facing the floor with your hands beneath you as if you are doing push ups. Flex your toes so that your weight is supported by your hands and toes, and then arch your back, raising your top torso and shoulders up while letting your legs sag toward the floor and throwing your head back. From this position, raise your hips, and lower your chest and shoulders so that your body is in the position of an inverted V while bringing your chin inward toward your chest. Breathe in as you bring your hips up, and breathe out as you return to the starting position.
The alternative for this exercise begins on the hands and knees in the table position. Tuck your toes under, and straighten the knees, raising the buttocks so that you assume the position of an inverted V. Hold this position for 15 seconds before returning to rest on the hands and knees. Inhale as you raise up, breathe slowly and deeply while holding the position, and exhale while returning to rest.
Additional Precautions
All of these exercises can aggravate existing health conditions such as multiple sclerosis, Parkinson's disease, severe arthritis of the spine, vertigo, a hyperthyroid condition, high blood pressure and heart disease. If you suffer from any of these conditions, consult a physician before attempting these rites. Inactive or overweight people should perform the alternate exercises listed for the fourth and fifth rites until they have developed enough strength and endurance to comfortably attempt the rites.
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