Five Tibetian Rites
This complex has several levels of performance and understanding. Do not expect that it is going to fit you in short time. My advice – listen your body and take a time to do Five Tibetan Rites.
The Five Tibetan Rites contain of meditation, synchronization of breathing with physical exercise. The Five Tibetan Rites involve the balancing nervous, cardiovascular, digestive and respiratory system.
The ‘5 Rites’ were introduced to the west in the 1930s when Corl. Bredford, a retired army officer from the British army returned after practicing the exercises for 3 years and as a result looked many years younger. His experiences were recorded in a book called ‘The Ancient Secret of the Fountain of Youth’ by Peter Kelder. Many people to follow the Five Tibetan Rites Yoga and they experienced amazing results by getting better of depression, backache, arthritis, diabetes, respiratory and digestive problems. The Five Tibetan Rites has gained tremendous popularity. Also it takes just 15 to 20 minutes to complete the entire exercise routine so it can be easily fit into most people daily routines.
1. Stand up, stretch out your arms at shoulder horizontal to floor, and start to spin by turning clockwise (to the right). To avoid dizziness, focus your vision on a single point straight ahead. As you begin to turn, continue to hold your vision on that point for as long as possible. Eventually, you will have to let it leave your field of vision, so that your head can spin around with the rest of your body. When this happens, turn your head quickly and refocus on your point as soon as you can. Holding your vision on the fixed reference point helps to stop you becoming disoriented and dizzy.
2. Lie flat on your back with your hands by your sides and palms down. Breathing in, raise your legs straight up into the air. At the same time, lift your head up. Keep your legs straight. Then, slowly lower both your head and legs to the floor and breathe out. Breathe in as you lift legs and exhale as you lower your legs.
3. Kneel with your body erect. Bend your head and neck forward, tucking the chin against the chest and place your hands at the back of your thighs below the buttocks. Than extend your head and upper torso backward as far back as is comfortable. Keep your thighs in a vertical position and avoid strain. Return to the original position and breathe out. Inhale as you arch the spine and exhale as you return to an erect position
4. Sit with your legs straight out in front of you with your palms flat on the floor by your sides next to your hips. Bend your head forward and raise your knees and buttocks up making your body and thighs parallel with the floor and your calves’ perpendicular to the floor. Then allow your head to stretch backwards just far enough to make your body, from the shoulders to the knees, parallel to the floor like a table top. Finally return in original sitting position. Breathe in as you raise up, and breathe out as you come down.
5. Lie down with your face down to the floor. Throughout this rite, the hands and feet should be kept straight. Start with your arms perpendicular to the Floor, and the spine arched, so that the body is in a sagging position. Now throw the head back as far as possible. The, bending at the hips, bring the body up into an inverted "V". At the same time, bring the chin forward, tucking it against the chest. Breathe in deeply as you raise the body, and exhale fully as you lower the body.
Pictures from the website faculty.weber.edu