THE FIVE TIBETAN RITES
image courtesy of the kahn Longevity Center
Are you looking to add an ancient yogic practice to your daily routine to strengthen your body, increase energy, and slow the aging process? In 1939, retired British army officer Peter Kelder published a book titled The Five Rites of Rejuvenation, also known as The Five Tibetan Rites (Kilham, 2011). Kelder wrote that these rites were taught to him by Tibetan lamas in a monastery in the Himalayas (Kilham, 2011).
The rites are a series of exercises to be performed (daily) in a prescribed sequence. The following are short descriptions of each ritual and the contraindications (reasons to avoid this practice).
Here are the basic rules common to each:
1. Begin with two to five repetitions for each rite.
2. Every day, add one to two repetitions to each exercise. It is not mandatory to add reps each day - do what is best for your body.
3. The object is to perform twenty-one repetitions for each ritual.
4. Stop when you reach your daily goal, and come to a standing position.
5. Place your hands on your hips and inhale through the nose, and exhale through your mouth.
Image courtesy of Surf Strong Fit
Clockwise Spin
Standing in a mountain pose, extend the arms to form a T and begin spinning clockwise (to the right).
Leg Raises
Lie on your back with your legs extended and arms at your sides. On an inhale, lift your legs straight in the air (to 90 degrees) while bringing your chin to your chest. On the exhale, return to the starting position and repeat.
Modified Camel Pose
Come to a kneeling position, straight spine, and toes curled. Place the palms of your hands on the back of your thighs, and bring your chin to your chest. Inhale, drop your head back while performing a backbend. Exhale, return to a long spine with to chest. Repeat.
Staff to Reverse Tabletop
Begin in a sitting position with legs extended and hands placed at the sides of your hips. Inhale, raise your hips while bending the knees (to 90 degrees), and drop your head backward. Exhale, lower yourself to the start point and repeat the flow.
Up Dog to Down Dog
Begin with an upward-facing dog. On an inhale, push back into the downward-facing dog pose. Exhale, and return to up dog. Repeat.
Contraindications
Before beginning the above-described exercise regimen, you must consult your primary healthcare provider for guidance if you have any pre-existing medical condition. The website Tummee.com offers the following reasons to avoid this practice altogether:
1. Injury to or recovering from surgery: ankles, knees, legs, hips, lower back, rib cage, spine, neck, arms and shoulders, head, wrists, or elbows.
2. Surgery of the internal organs: hips, spine, or heart.
3. Knee arthritis.
4. Pregnancy.
5. High blood pressure.
6. Vertigo
7. Respiratory or neurological disorders.
This list is not all-inclusive, so I advise, "When in doubt, check it out with your primary care provider."
Even if pre-existing conditions prevent you from performing The Five Tibetans, all is not lost. Years ago, a good friend (and former kundalini yoga teacher), Claudia, shared this golden nugget of wisdom at each class. She always said to use the powerful visualization tool even if we could not do the pose(s). I now quote her timeless wisdom when she said, "The US Olympic Team uses visualization. If it is good enough for them, it is good enough for us." Thanks, Claudia.
Health conditions may prevent you from physically enjoying this practice, but visualization does not. The benefits are the same. Until next time -
Namaste,
Tim
References
Kilham, C. (2011). The Five Tibetans: Five Dynamic Exercises for Health, Energy, and Personal Power. Vermont: Healing Arts Press.
Five Tibetans Sequence Contraindications. (2022, August 25). Retrieved from Tummee.com: https://www.tummee.com/yoga-poses/five-tibetans-sequence/contraindications