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TheFiveTibetanRites:ExercisesforHealing,Rejuvenation,
andLongevity
ByMaryKurus
CopyrightMaryKurus2001,AllRightsReserved

Background
In1985abookcalledTheAncientSecretoftheFountainofYouthwrittenbyPeterKelderwas
publishedwhichforthefirsttimefullydescribedanexerciseprogramfor"youthing".Thisisanexercise
programusedbyTibetanmonkstolivelong,vibrantandhealthylives.Infact,thisbookstatesthatmany
havelivedlongerthanmostcanimaginebyfollowingtheprogramoftencalledthe"FiveTibetanRites".The
benefitsaredescribedinthisbookandasubsequentbook2withanexpandeddescriptionoftheprogram
bythepublishercalledtheAncientSecretoftheFountainofYouthBook2,acompaniontothe
originalbookbyPeterKelder.ManythankstothepublisherDoubledayforsuchaspecialanexpanded
explanationoftheFiveRites.

PotentialBenefitsoftheFiveRites
Theauthorsprovidemanyexamplesofthebenefitsofthe"FiveTibetanRites"includingthefollowing:
lookingmuchyoungersleepingsoundlywakingupfeelingrefreshedandenergeticreleasefromserious
medicalproblemsincludingdifficultieswithspinesrelieffromproblemswithjointsreleasefrompainbetter
memoryarthritisreliefweightlossimprovedvisionyouthinginsteadofaginggreatlyimprovedphysical
strength,enduranceandvigorimprovedemotionalandmentalhealthenhancedsenseofwellbeingand
harmonyandveryhighoverallenergy.

HowtheFiveRitesWork
MedicalprofessionsexplainthebenefitsbasedontheirpersonalperspectiveandIsuggestyoureadthe
entiretwobooksforabroadoverview.However,themajoritysharetheviewthattheritesrepresenta
systemofexercisethataffectsthebody,emotionsandmind.TheTibetansclaimthattheseexercises
activateandstimulatethesevenkeychakrasthatinturnstimulatealltheglandsoftheendocrinesystem.
Theendocrinesystemisresponsibleforthebody'soverallfunctioningandagingprocess.Thismeansthat
theFiveRiteswillaffectthefunctioningofallyourorgansandsystems,includingthephysicalandenergetic
systemsandthatincludestheagingprocess.ThemanwhobroughttheseFiveRightsoutofTibetstated
that"performingtheFiveRitesstimulatesthecirculationofessentiallifeenergythroughoutthebody".

Chakras
ChakraisanIndianSanskritwordthattranslatestomean"WheelofSpinningEnergy".Chakrasare
spinningwheelsorvortexesofenergyofdifferentcolorthatperformmanyfunctionsconnectingourenergy
fields,bodiesandtheCosmicEnergyField.Chakrasarepowerfulelectricalandmagneticfields.Chakras
governtheendocrinesystemthatinturnregulatesallofthebody'sfunctionsincludingtheageingprocess.
EnergyflowsfromtheUniversalEnergyFieldthroughthechakrasintotheenergysystemswithinour
bodies,includingtheMeridianSystem.
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Ourbodiescontainsevenmajorchakrasorenergycentersand122minorchakras.Themajorchakrasare
locatedatthebaseofthespine(RootChakra),atthenavel(SacralChakra),inthesolarplexus(Solar
PlexusChakra),withinyourheart(HeartChakra),withinthethroat(ThroatChakra),atthecenterofyour
forehead(BroworThirdEyeChakra),andatthetopofyourhead(CrownChakra).Thesechakrasare
linkedtogetherwithallotherenergysystemsinthebodyandvariouslayersoftheauras.
TheSpeedofthechakraspinisakeytovibranthealth.Theotherkeystovibranthealththatrelatestothe
chakraisensuringtheyareclearofnegativeenergyandthattheyareperfectlyshapedandnotdistorted.
TheFiveRitesspeedupthespinningofthechakras,coordinatetheirspinsotheyareincompleteharmony,
distributepurepranaenergytotheendocrinesystem,andinturntoallorgansandprocessesinthebody.
Thisisoneofthemajorrequirementsforvibranthealth,rejuvenationandyouthfulness.

TheFiveRitesExerciseProgram
Thisprogramisoftendescribedasamodifiedyogaprogram.Simplyput,yogaisasciencethatunitesthe
body,mindandspirit.TodaythisisoftencalledMind/BodyHealing.Theauthorofthebookbelievesthat
yogawasbroughttoTibetfromIndiainthe11thor12thcenturyandthatTibetanmonksovertime
developedmodifiedtheseexercisesanddevelopedaneffectiveprogramofexercisesthatwesternsociety
nowcallsthe"FiveTibetanRites".Theruggedmountainousconditionsthesemonksliveinmaywell
accountfortheirparticularemphasisonvigor.Manyoftheyogaexercisesandpracticesbeingtaughtinthe
westernworldtodayareverynew.The"FiveTibetanRites"areexactlywhattheancientTibetans
developedovermanycenturiesoftime.Thereforeit'sveryimportanttodothe"FiveTibetanRites"exactly
astheyarepresentedwithoutalteringtheformorsequencetoachievesomeofthebenefitsaccruedto
these"Rites".

Beginningthe"FiveRites"ExerciseProgram
1. Forthefirstweek,andonlyifyourarerelativelyhealthyandfit,doeachexercisethreetimes.
2. Ifyouareinactive,overweight,orhavehealthproblemsbegintheseexercisesdoingoneofthefirst
threeeachday,andonlyifyoufeeltotallycomfortabledoingthis.LaterinthisarticleIwilldescribe
exercisesyoucandotohelpyourselfstrengthensoyoucanbegintodothe"FiveRites".Ifyouhave
anyconcernswhatsoever,pleaseconsultwithyourphysician.Individualsonseriousmedications
shouldconsultwiththeirphysicians.
3. IfyouareoverweightdonotdoRites#4and#5untilyouhavedevelopedsomestrengthand
endurance.Dothesubstitutesfor#4and#5untilyouyourselffeelreadytobegindoing#4and#5of
the"FiveRites".
4. Doonlywhatyoufeelcomfortabledoing.Thatmaybeonlyoneofeachexerciseforthefirstweek.
Builduptotwoofeachexercisethesecondweek,threeofeachexercisethethirdweek,etc.orata
fasterpaceonlyifyourbodydoesnothurtwhenyoudotheseexercises.
5. 21isthemaximumofeachexerciseyoushouldeverdo.Ifyouwanttoenhanceyourprogram,do
theexercisesatafasterpace,butdonotsomorethan21ofeachexerciseeachday.Doingmore
than21repetitionsofeachexerciseinanydaywillaffectyourchakrasnegativelyandcancreate
imbalancesinyourbody.
6. The"FiveRites"maystimulatedetoxificationandoftencreatesmanyunpleasantphysicalsymptoms.
Thisiswhyit'srecommendedtoincreasethenumberofeachexercisegraduallyonaweeklybasis.I
alsorecommendavibrationaldetoxificationwithChomingEssences.Formoreinformationon
vibrationaldetoxificationwithChomingEssencespleasevisitmywebsitewww.mkprojects.com.
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7. Ifyouhavenotexercisedforsometime,preparetobeginyour"FiveRites"exerciseprogramby
walkingdaily,forahalfhoureachdayifpossible.AnotheralternativeinpreparationfortheFive
Ritesisastretchingprogramwithagradualincreaseinthetypesofstretchingexercisesandthe
durationofthisprogram.
8. Asugarfreeandlowfatdietisanimportantsupportwhenintegratingthe"FiveRites"exercise
programintoyourlife.AlsocheckforDigestiveFoodSensitivitiesandeliminateallfoodsyoudonot
digesteasily.
9. DotheFiveRitesexerciseseveryday.Themaximumyoushouldskipisonedayeachweek.Ifthe
exercisesaredonelessthansixdayseachweek,theresultswillbegreatlyreduced.
10. Ifoncertaindaysyourtimeislimited,do3repetitionsofeachexercise.Thistakeslessthanfive
minutes.
11. Formaximumbenefit,dotheexercisesbeforebreakfastinthemorning,ifatallpossible.Ifthisisnot
possibledothemanytimeduringtheday.

Detoxification
Detoxificationisaprocessthathelpstocleanoutofthephysicalandenergeticbodytoxinsorpoisonsthat
haveaccumulatedinyourphysicalcells,organs,systemsandinyourenergeticsystems(auras,chakras,
meridiansystemandallelectromagnetic,magneticandelectricsystems).Istronglyrecommendthatpeople
beginningthe"FiveRites"exerciseprogramundertakeaChomingEssencedetoxificationprogrameither
beforeorastheybegintheseexercises.
Ifyouhaveneverdetoxifiedyouwillprobablyhavemanypoisonsaccumulatedinyourbodyandenergetic
systems.AfulldetoxificationprogramwithChomingFlowerEssence,GemEssences,andTreeEssences
willeliminatealltoxins.DetoxifyingwithChomingEssencesusesvibrationalessences,orwhatissometimes
calledvibrationalmedicinetoclearyoursystemsoftoxinsandpoisons.Thisincludestheeliminationof
parasites,candida,viruses,andallpoisonsfrompollution,pesticidesetc.
Thisvibrationalapproachtodetoxificationiscompletelycomplementarytotheexercisesofthe"FiveRites".
Detoxificationisessentialforvibrantandlonglife.Formoreinformationpleaserefertomyarticle
"DetoxificationwithChomingEssences"andothervibrationalhealtharticlesonmywebsiteat
www.mkprojects.com.

"FiveTibetanRites"ExerciseProgram
Thefollowinginstructionsandphotographsforthe"FiveRites"andotherpreparatoryexercisesastaken
fromthebookAncientSecretoftheFountainofYouth,Book2.IwillshowtheexactFiveRights
exercises,agroupofexercisesforthosewhoneedtodevelopflexibilityandstrengthbeforebeginningtodo
the"FiveRites",andasetofwarmupexercises.Istronglyrecommendyoupurchasethebooksinceit
providesdetailedinformationaboutmethodology,concernsandbenefitsnotincludedinthisarticle.
SPECIALCAUTION:Spinningandstretchingthroughthefollowingexercisescanaggravate
certainhealthconditionssuchasanytypeofheartproblem,multiplesclerosis,Parkinsons's
Disease,severearthritisofthespine,uncontrolledhighbloodpressure,ahyperthyroidcondition,
orvertigo.Problemsmayalsobecausedifyouaretakingdrugsthatcausedizziness.Please
consultyourphysicianpriortobeginningtheseexercisesifyouhaveanydifficulthealthissuesor
ifyouhaveanyotherconcerns.

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TheFiveTibetanRites
Rite#1

Standerectwitharmsoutstretchedhorizontaltothe
floor,palmsfacingdown.Yourarmsshouldbein
linewithyourshoulders.Spinaroundclockwiseuntil
youbecomeslightlydizzy.Graduallyincrease
numberofspinsfrom1spinto21spins.
Breathing:Inhaleandexhaledeeplyasyoudothe
spins.

Rite#2

Lieflatonthefloor,faceup.Fullyextendyourarms
Alongyoursidesandplacethepalmsofyourhands
againstthefloor,keepingfingersclosetogether.
Thenraiseyourheadoffthefloortuckingyourchin
intoyourchest.Asyoudothis,liftyourlegs,knees
straight,intoaverticalposition.Ifpossible,extend
thelegsoverthebodytowardsyourhead.Donot
letthekneesbend.Thenslowlylowerthelegsand
headtothefloor,alwaysKeepingthekneesstraight.
Allowthemusclestorelax,andrepeat.
Breathing:Breatheindeeplyasyouliftyourhead
andlegsandexhaleasyouloweryourheadand
legs.

Rite#3

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Kneelonthefloorwiththebodyerect.Thehands
shouldbeplacedonthebacksofyourthighmuscles.
Inclinetheheadandneckforward,tuckingyourchin
inagainstyourchest.Thenthrowtheheadandneck
backward,archingthespine.Yourtoesshouldbe
curledunderthroughthisexercise.Asyouarch,you
willbraceyourarmsandhandsagainstthethighsfor
support.Afterthearchingreturnyourbodytoan
erectpositionandbegintheritealloveragain.
Breathing:Inhaleasyouarchthespineandexhale
asyoureturntoanerectposition.

Rite#4

Sitdownonthefloorwithyourlegsstraightout
infrontofyouandyourfeetabout12"apart.
Withthetrunkofthebodyerect,placethe
palmsofyourhandsontheflooralongside
yourbuttocks.Thentuckthechinforward
againstthechest.Nowdropthehead
backwardasfarasitwillgo.Atthesametime
raiseyourbodysothatthekneesbendwhile
thearmsremainstraight.Thentenseevery
muscleinyourbody.Finallyletthemuscles
relaxasyoureturntoyouroriginalsitting
position.RestbeforerepeatingthisRite.
Breathing:Breatheinasyouraiseup,hold
yourbreathasyoutensethemuscles,and
breatheoutfullyasyoucomedown.

Rite#5

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Liedownwithyourfacedowntothefloor.Youwillbe
supportedbythehandspalmsdownagainstthefloorand
thetoesintheflexedposition.Throughoutthisrite,the
handsandfeetshouldbekeptstraight.Startwithyourarms
perpendiculartotheFloor,andthespinearched,sothatthe
bodyIsinasaggingposition.Nowthrowtheheadbackas
faraspossible.The,bendingatthehips,bringthebodyup
intoaninverted"V".Atthesametime,bringthechin
forward,Tuckingitagainstthechest.
Breathing:Breatheindeeplyasyouraisethebody,and
exhalefullyasyoulowerthebody.

ExercisesInPreparationForDoingtheFiveTibetanRites
ThefollowinggroupofexerciseshasbeendevelopedasapreparationfordoingtheFiveRites,orasan
alternativewhenyouareunabletodoanyoftheFiveRites.Doingtheseexerciseswillhelpyoustrengthen
andbecomemoreflexibletobeabletodotheFiveRitesastheyhavebeendescribedabove.
Dothesealternativeexercisesinthesequencefromonetofiveandwhenpossible,substitutetheFiveRite
exerciseintothisalternativeprogramuntilyouhavefullyintegratedtheFiveRites.
AswiththeFiveRites,beginbydoingtwoorthreeofeachexercisedaily,untilyouareabletodo10each
day.Onceyouareabletodotenofthesealternatives,youshouldbereadytobegindoingtheFiveRite
exercisesthemselves.
Alternative(forRite#1)Exercise#1

Standwithyourfeetabout12inchesapart.
Extendyourarmspalmsdownuntilyourarms
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arelevelwithyourshoulders.Swingyourarms
totheright,lettingyourslappingyourlefthand
againstyourrightshoulder,withyourrighthand
slappingagainstthesmallofyourback.Then
swingyourarmsintheoppositedirection,
havingyourrighthandslapagainstyourleft
shoulderandthebackofyourlefthandslap
againstthesmallofyourback.Asyouswing
backandforthallowyourtorsoandlegsto
followthemovement.Allowyourheelstolift
fromthefloorbutdonotalloweitherfootto
completelyleavethefloor.Asyouswingright
turnyourheadright,andturnyourheadleftas
youswingtotheleft.
Breathing:Breatheinrhythmtoyourswinging
Movement.

Alternative(forRite#2)Exercise#2
Liedownonthefloorandelevateyourhead
andshouldersproppinguponyourelbows
keepingyourforearmsflatonthefloor,palms
facingdown.Keepingyourlegsstraight,hold
themoffthefloorFor20or30seconds.
Breathing:Inhaleasyouraiseyourlegs,
breatheinandoutnormallywhileholdingyour
legsup,andexhaleasyouloweryourlegs.

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Alternative(forRite#3)Exercise#3
Standwithyourbacktothewallandyourfeet1218inchesapart.Withoutmovingyourfeetbend
forwardfromthehipssothatyourbuttocksrestagainstthewall.Slidedownward,bendingyourkneesas
yougo.Keepslidingdownuntilyourthighsarehorizontal,asifyouweresittinginachair.Holdthis
positionfor15secondsandthenslidebackup.
Breathing:Begintoexhaleasyouslidedowntothechairpositionandinhalewhenslidebackup.

Alternative(forRite#4)Exercise#4
Lieflatonyourback,yourarmsstraight,palmsdown,
feetflat,andkneesbent.Pressyourpelvisupafew
inchesoffthefloorandholditfor10seconds.Release
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andloweryourpelvistoitsoriginalposition.
Breathing:InhaleasyouliftyourpelvisandExhaleas
youloweryourpelvis.

Alternative(forRite#5)Exercise#5
Begininthetableposition.CurlyourtoesunderAndbendyour
hipsraisingyourbuttockssothatYourbodyformsaninverted
"V".Yourkneeswillliftupoffthefloor,yourlegswillbe
straight,andyouroutstretchedarmswillbeinastraightlinewith
yourback.Holdthispositionfor15seconds.
Breathing:Inhaleasyouraiseyourbuttocks,breathSlowly
anddeeplywhileholdingtheposition,andexhaleasyoureturn
tothetableposition.

WarmupExercises
Thefollowinggroupofexerciseshasbeendevelopedtoopen,relax,releasetension,tostrengthenvarious
partsofthebody,andtoprovidetoningtodifferentpartsofyourbody.
Ifyouareoverweight,inpoorphysicalcondition,orexperiencingseriousillness,thisgroupofexercisesis
anexcellenttohelpyoubeginyourjourneytowardsphysicalfitness.Isuggestyoudothesewarmup
exercisespriortotheFiveRitesifyouareoverweightorhavenotexercisedinalongtime.
Beginthisgroupofexercisesbydoing2ofeachexerciseandthengraduallyincreasetherepetitionuntilyou
areabletodo10ofeachwarmupexercise.
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WarmUpExercise#1
Standupright,tiltyourheadsidewaystowardsyourleft
shoulderandholditforfiveseconds,thentiltyourhead
towardsyourchestandholdit5seconds.Thentiltyour
headtowardsyourleftShoulderandholditfive
seconds,andlastlytiltyourheadbackwardandholdit
fiveseconds.Returnyourheadtoanormalposition.
Breathing:Exhaleasyoumoveyourheadaround,
andinhaleasyoureturntotheuprightposition.

WarmUpExercise#2

Standupright,slowlyrotateyourshouldersinaforward
circularmotion5times,thenreversethemovementand
rotateyourshouldersinabackwardcircularmotion5
times.
Breathing:Breathenormallybutdeeplyasyoudothis
exercise.

WarmUpExercise#3
Standuprightwithyourarmshelpup,yourelbowsbent,
andyourhandstogetherinfrontofyourchest,withyour
fingertipstouchingandpalmsapart.Pressinwardon
yourfingersuntiltheirinsidesurfacesarealmost
touching.Yourpalmsshouldnotbetouching.Release
andpressyourfingersagain.
Breathing:Breathenormally.

WarmUpExercise#4

Inarelaxedstandingposition,holdyourarmsinfrontof
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you.Claspyourrighthandaroundyourleftwrist,with
yourthumbagainsttheinsideofthewrist.Squeezegently
butfirmlyfivetimes.Repeattheprocedurewiththeleft
handSqueezingtherightwrist.
Breathing:Breathenormally.

WarmUpExercise#5
Reclineonthefloor,restingtheupperpartofyourbodyon
yourupperarms.Flexyourkneesandrhythmicallybang
Themupanddownagainstthefloorinrapidsuccession.Your
heelsshouldremainonthefloorthroughoutthisexercise.Do
thisexercisefor2030seconds.
Breathing:Breathenormallythroughthisexercise.
WarmUpExercise#6
GetdownontheflooronyourhandsandKneeswithyourhands
positionedunderyourshouldersandyourkneesunderyourhips.
Bringyourchinupandrotateyourhipssothetailbonemovesup,
archingyourbackdown.Thentuckyourchinintoyourchestand
rotateyourbacksothatyourpelvismovesdown,archingyou're
yourbackdown.
Breathing:Inhaleasyoumoveyourtailboneupandexhaleasyou
moveyourtailbonedown.

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Conclusion:ThedailypracticeoftheexercisesIhavedescribedinthisarticleisanessentialelementof
vibranthealth.It'saprovenfactthatpeoplewholooseweightcanonlymaintaintheirweightlossifthey
incorporateadailyexerciseprogramintotheireverydaylives.
Theseexerciseswillstretchmusclesyouhaven'tfeltinyearssoapproachthisprogramgentlyandbegin
withoneortworepetitionseachday,increasingeachexercisebyonerepetitioneveryweek.Afteryouare
abletodotenrepetitionsoftheAlternateExerciseprogram,youshouldbeabletobegintodotheFive
Rites.
Andaddahalfhourofabriskwalkonadailybasis.Notonlywillitcontributetoyourphysicalhealth,it
willgiveyoutheopportunitytoenjoyallofnaturearoundyou.Youwillfeelyoungerthanyouhavefeltin
years.
HappyandJoyousVibrantHealth

WithLoveandCaring,
MaryKurus
[email protected]
www.mkprojects.com
Copyright2001MaryKurusAllRightsReserved
clickheretoreturn

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