How to practice the five rites (correctly):
First, it is important to have enough space to lie down. Having a mat or towel to lie on will make the routine more comfortable for your body. (As your back and knees may get sore without a cushion for support.)
Second, one’s breathing technique must be perfected. This video is a great start to perfecting the rhythm of each breath.
Lastly, to start the routine, your chakras must be aligned. Our chakras are our energy centers. These are the paths that our energy flows to and from our aura. We have seven major centers/chakras in our body.
After your space is acquired and your body is prepared for the proper breathing technique, taking each rite one at a time will set you up for the full twenty-one repetitions.
As your arms go out to your side, your body will start to spin in a clockwise motion (to the right). Keeping your eye focused on one object will help you stay balanced and will help you keep a rhythm throughout the twenty-one turns.
“As I take each spin it helps me find balance within my life,” said Patty Little.
Head and Leg Raises
This looks very similar to a crunch position, which focuses on strengthening the abdomen muscles. As you lie on the ground, the head rises and simultaneously the legs rise.
Marissa Witting said, “My inner core is strengthened and it helps me relax the other muscles in my body.”
This is known as the traditional form of a backbend. As you kneel on the floor, your hips will straighten above our toes (toes flat). As you place your hands on the back of your legs (upper thigh region). The head and neck lean forward and the chin tucks into the chest. Then, the head tilts and the neck pushes backward, causing the spine to arch backward.
As you sit on floor with your legs extended and feet flexed, your palms will lie flat on floor next to your hips (fingers pointed toward your feet). You will push off with your hands and your body will rise as your head falls back.
Upward and Downward Dog
As you begin on all fours with your toes flexed and palms on floor, keep your weight distributed evenly among your knees, palms, and feet. During this rite, your hands and feet should be kept straight. “Start with your arms perpendicular to the floor, and the spine arched downward, so that the body is in a sagging position. Slowly lift your buttocks toward the sky, with a flat back, lowering your head, so your body makes an inverted “V.” Tuck your chin to your chest. Pause, then lower your buttocks while pressing your palms into the floor, until your legs are in a plank position (parallel to the ground), moving your chest out and shoulders back. Inhale on your way up; exhale on your way down.”
“The Five Tibetans helped me relax before and after a stressful day at work,” said Mark Crea.
Stand comfortably and begin to exhale as you start to bend a place your hands on your knees. As you exhale bring one vertebrae up at a time. Place your hands on your hips, with fingers to the front and press as hard as you can while sucking in the abdomen.
This video demonstrates the speed of partaking in this routine. Inhale and exhale throughout the duration of the practice.
Why Practice the Five Tibetans?
Not only does this practice help us look and feel younger, but also it helps to release pain, release tension and improve our mind, body and emotions.
“After going through a mild depression, my doctor recommend that I start participating in yoga or another form of meditative exercise,” saod Jill McNall. “I started researching online and found out about the Five Tibetans. I have been doing this routine everyday for the past five years and it has truly helped me overcome one of the hardest times in my life.”
Take a Deep Breath…Give it a Try!
The Five Tibetans is designed to help rejuvenated the body, mind and spirit. Now that you know the background of the practice and how each rite should be preformed, watch the videos and try it out on your own. Schedule ten to fifteen minutes each day for your own Five Tibetan routine.