“The 5 Tibetan Rites” is said to originate 2500 years ago in Tibet which helps rejuvenate the mind and body by activating your 7 body chakras in 5 simple steps. Performing these exercises will help you to restore energy from within, which revives your mind and body for the day. Therefore, ideal time to practice these exercises would be in the mornings, preferably on empty stomach for optimal results, or after sunset. Avoid exercising close to bedtime, as it could leave you fresh and very much awake.
Note: Start off by doing 3 repetitions for each rite. Gradually increase 2 reps per rite each week for improved flexibility and endurance. Always remember to stay within your body’s limit and avoid over straining. The max number of reps you are recommended to do is 21.
Rite 1: Spinning Counterclockwise
Stand erect with arms outstretched horizontal with the shoulders and slowly spin counterclockwise. This will make you feel dizzy. After the reps are completed, perform next rite once you have overcome the dizziness.
Rite 2: Raising and lowering the head and legs
Lie full length with hands alongside your hips. Elevate the feet until the legs are straight up and at the same time, rise your head, bringing your legs and head closer. It’s important to breathe in when raising your legs and head and breathing out when lowering.
Rite 3: Leaning backwards and pulling forward
Kneel on the mat and body erect. Hands should be placed on the thighs. Incline your neck and head forward, tucking your chin against the chest. Then, move your head and neck backward, arching your spine as far as you can. As your arch, brace the back of your thighs for support. After the arching is done, return back to the original position.
Rite 4: Tipping head back and thrusting torso upwards (Table pose)
In sitting position with legs straight out, place your hands on the floor alongside the buttocks. Tuck your chin forward against the chest and then bend your head backward slowly, as far as it can go. At the sane tine, raise your body so that the knees bend while arms remain straight. The trunk of your body will be in line with your upper legs. Finally, relax every muscle and gently return to normal position.
Rite 5: Raising the hips and looking inwards, and lowering the hips and looking upwards (Downward and upward dog position)
When you perform this rite, your body will be face-down on the floor. Start with your arms perpendicular to the floor and spice arched. Now, throw your head far back as possible, followed by bending your body to form an inverted “V”. At the same time, tuck your chin against your chest while feeling a good stretch. Breathe in whenever you raise the body and breathe out as you lower it.