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The Five Tibetan Rites

For centuries humans have struggled with their mortality, seeking a fountain of youth. Remember the Spanish explorer of the New World, Ponce deLeon? He believed in a literal fountain of youth and died seeking it.

Well, it turns out he was looking in the wrong part of the world. Just within the last half century, an exercise regimen has come out of Tibet whose proponents claim can rejuvenate us and actually reverse aging! Called the Tibetan Rites, or sometimes just the Five Rites, these exercises are simple and quick.

Many people are familiar with the tale of Tibet, an isolated mountain nation high in the Himalayan Mountains that was overrun by the Chinese in 1950. This country was a theocracy, ruled by their Buddhist leader, the Dalai Lama, who was ordained by God, according to Tibetan belief. The last Dalai Lama has been in exile since the Chinese took over Tibet, and is well known in the United States for his inspirational books. He won the 1989 Nobel Peace Prize, as well.

A British man first brought the Five Tibetan Rites to the West. Dissatisfied with his degenerating, aged body, this man, Colonel Bradford, went to Tibet seeking answers. There he found Buddhist monks, or lamas, that were quite elderly, but whose physical bodies were strong and healthy.

The monks of Tibet performed the Five Rites as part of their spiritual practice. After discovering and learning the Yoga-like exercises these lamas practiced daily, the Colonel returned to Britain, where he shared his knowledge with Peter Kelder. Mr. Kelder originally published a pamphlet about the rites in 1939. Recently he has published an updated version called Ancient Secret of the Fountain of Youth.

The Chakras: A Little Background

Doing the Tibetan Rites on a daily basis is said to rejuvenate the body by balancing the chakras. Much of Eastern spiritual practice and healing is founded on the idea of the chakras, which are visualized as seven spinning spheres of energy that run from the base of the spine to the top of the head. Each chakra is associated with different emotions and abilities; for instance, the heart chakra, located in the mid-chest area, is associated with love and the ability to give and receive love.

Recent research has shown that these chakras correlate to the endocrine glands in the physical body, and since aging is a factor of hormonal changes, keeping the chakras in balance would logically help to slow aging. The monks of Tibet held these exercises as an integral part of their spiritual life, which is why they are more properly termed rites than exercises.

The Tibetan Rites: How to Do the Exercises

Ideally these exercises should be done daily, and each one should be repeated 21 times. Of course, it is fine to start out with fewer repetitions, building to 21 as your strength increases. Daily practice is a goal to strive for as well; many people find that three times a week at first works well.

Remember to practice yoga breathing throughout the exercises; in other words, let your tummy expand while you breathe in, then flatten as you fully expel the breath. Keeping your eyes closed as you do each exercise will provide a more centering, inward experience, but do this only as it is comfortable for you.

Rite 1

This is the simplest of the rites. Stand up straight, with your arms extended straight out from your shoulders, parallel to the floor. Now spin in a clockwise direction. You will get dizzy, so go slowly and start with only three to five rotations to begin with. You can gradually build your repetitions to 21. Be sure and breathe slowly and deeply throughout your spinning rotations.

This first rite, seemingly so simple, is said to stimulate and balance the flow of energy through all seven of the chakras. Think about it: little children adore spinning! And that is what we're aiming for, right? Rejuvenation -- the energy of youth!

Rite 2

Lay flat on your back, with your arms at your sides, hands palm down. As you breathe in, lift your head, tucking your chin to your chest while simultaneously lifting both legs up into the air. Keep your legs straight and point your toes. Lift them to a perpendicular position or farther if possible. As you exhale, slowly lower both your legs and your head. Keep your lower back flat on the floor during this whole exercise. Repeat 21 times.

Rite 3

If you are familiar with Hatha Yoga asanas, this rite is identical to the posture known as the Camel. Kneel on the floor with your body erect, bending your toes so that the balls of the feet are on the floor. Place your hands on the back of your thighs; use them for support as you proceed.

With a flat back, tuck your chin into your chest and exhale fully. As you inhale, extend your head up and back until you are looking as far behind you as possible, fully arching your back. While exhaling, return to the starting position. Repeat 21 times.

This rite can of course be modified as well. I find that on days when my lower back is bothering me, it is best not to arch back as much as I might normally. Rite 3 is an excellent stretch that opens the throat, heart and solar plexus chakras, encouraging balanced activity.

Rite 4

The fourth exercise is a bit more vigorous and the 21 repetitions can certainly be broken up with breathers in between. It is identical to the Yoga asana called the Bridge or the Tabletop.

Start by sitting with legs extended, feet about 12 inches apart. Sit with your back straight and your hands beside your buttocks on the floor, palms down. Tuck your chin down into your chest, keeping a flat back. Now, as you inhale, pull your feet up so that they are flat on the floor while at the same time pressing into your hands. Lift your torso up off the floor into a horizontal position while letting your head drop back. Hold this position for a few seconds, tensing all your muscles and holding the breath; then return to the starting position as you exhale.

This rite the trickiest to learn; read the directions carefully and refer to the pictures to help you. Remember, the idea is to lift your torso so that it is parallel with the floor, but you may not be able to do this at first. As you build your strength, it will come more easily. Don't get discouraged! Just do your best, while gradually increasing your daily repetitions until you reach the optimal 21.

Rite 5

This exercise is by far the most vigorous of the five, and it really stimulates the flow of energy throughout all of the chakras. The first part of the rite is the Yoga asana called the Cobra, which then alternates with the position of the Dog.

Begin on all fours, thighs and arms perpendicular to the floor and with the balls of the feet on the floor. Now, sink down into a "sagging" position where the legs are straight and parallel to the floor, still supported by the balls of the feet. Lift your head up and back, keeping your arms straight and arching your back. Exhale as you are going into this Cobra posture. Now as you inhale, pull your buttocks up, so that your body is in an inverted "V" position, letting your head relax.

This sounds more complicated than it is; refer to the illustrations. As you can see, in the second, or Dog, position, your feet come down flat onto the floor. Press your heels into the floor as you hold the posture for a few seconds. Now go back into the Cobra posture as you exhale, then again into the Dog as you inhale. Going from one posture to the other is one repetition, and believe me, it will take a while to build to 21!