The Five Tibetan Rites

The Five Tibetan Rites for Body-Mind-Soul Wellness

Thousands of years ago, Tibetan monks in the Himalayas discovered the fountain of youth, vitality, and longevity: they condensed and modified more than twenty yoga exercises into five—now known as the Five Tibetan Rites.

This innovative yogic system of exercises is instrumental in energizing the entire body, the mind, and the soul for balance and alignment for their well-being. 

The postures and exercises of the anti-aging Five Tibetan Rites

The Tibetan Rites are easy and enjoyable to practice. It takes less than 20 minutes to do the full 21 rotations of each of these rites.

The First Tibetan Rite

Stand tall and erect.

Breathe naturally and slowly.

Stretch out your arms sideways so that they are parallel to the floor.

Now slowly spin your body around in a clockwise direction (3 to 21 repetitions).

Stop if you feel dizzy.

The Second Tibetan Rite

Lie flat with your back on the floor.

Fully extend your arms along your sides, with your palms against the floor, and your fingers closed together.

Breathe in slowly.

With chins tucked in, gently raised your head from the floor. Meanwhile, lift both of your legs, keeping your knees straight, into a vertical position from the floor.

Slightly tilt your legs a little back over your body towards your head, while keeping your knees straight.

Breathe out slowly.

Now, slowly lower your head and your legs, returning them to their original positions.

The Third Tibetan Rite

With your body erect, kneel on the floor, with your hands against your thighs.

Incline your head forward, with your chins tucked in against your chest.

Breathe in slowly.

Now, gently pull your head and neck backward, arching your spine. If necessary, press your hands against you thighs for support.

Breathe out slowly.

Return your body to the original position.

The Fourth Tibetan Rite

Sit erect on the floor with your feet extended out in front of you (about 12 inches apart). Place your hands, palms against the floor, next to your buttocks.

Tuck your chin forward, and then drop your head backward as far as it can go.

Breathe in slowly.

Now, raise your whole body, with straight arms, and bent knees. Your trunk should be in a straight line with your upper legs, horizontal to the floor.

Hold your breath while you tense every muscle in your body.

Breathe out slowly as you return your body to the floor.

The Fifth Tibetan Rite

Place your hands on the floor (about 2 feet apart).

Stretch and extend your legs to the rear (about 2 feet apart)

Breathe in slowly.

Push your body up as far as possible, with your toes in a flexed position. Support your body with your hands and palms against the floor. Your arms should be straight and perpendicular to the floor, while your legs should be straight and parallel to the floor. Your whole body should be in a sagging position.

Breathe out slowly.

Now, pull your head backward as far as possible. Then bend your hips and bring your body up into an inverted “V” position, while bringing your chin forward, tucking it against your chest.

Stephen Lau

Copyright© by Stephen Lau

The Breathing Book

An internationally renowned yoga instructor gives simple and practical guides to restoring right breathing techniques for better physical, mental, and spiritual health.

Don't take your breathing for granted. Make sure you always breathe RIGHT!