5 Tibetan Rites

Everything You Need to
Know About the 5 Tibetan

Rites
 What they are
 Benefits
 How to
 Safety
 Bottom line
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The Five Tibetan Rites are an ancient yoga practice that consists of a
sequence of five exercises performed 21 times a day.
Practitioners report that the program has many physical, mental, and spiritual
benefits. These effects are thought to restore a person’s vitality and strength.
Due to these benefits, the Five Tibetan Rites are traditionally known as the
“Fountain of Youth.”
Let’s explore what the five rites are, how to perform them, and the benefits of
this practice.
What are the 5 Tibetan Rites?

The Five Tibetan Rites are thought to be more than 2,500 years old. They
were reportedly created by Tibetan lamas (monks), or leaders of Tibetan
Buddhism, though their place of origin is still debated by some.
In 1985, the rites were first introduced to Western culture in the book “Ancient
Secret of the Fountain of Youth” by Peter Kelder. This book, which describes
the program as “youthing,” explains the exercises in detail.
The practice of these exercises is based on the body’s energy. According to

practitioners, the body has seven energy fields, or vortexes. These fields are
called chakras in Hindu.
It’s said that these fields control parts of the endocrine system, a network of
glands and organs that regulate many of the body’s functions, including the
aging process.
Practitioners say youth and vigor can be achieved when these energy fields
spin at the same rate. People practice the Five Tibetan Rites in order to
achieve this.
What are the benefits?
There’s limited research on the benefits of this practice. In general, they’re
based on anecdotal reports by practitioners of the Five Tibetan Rites and the
opinions of medical professionals and yoga instructors.
Reported benefits include:
 relief from joint pain and stiffness

 improved strength and coordination
 better circulation
 reduced anxiety
 better sleep
 improved energy
 a youthful appearance
How to do the 5 Tibetan Rites

While each rite is meant to be practiced 21 times a day, you can begin by
doing them less frequently.
During the first week, practice each rite 3 times a day. Add 2 repetitions per
rite the following week. Continue adding 2 reps per rite each week until you’re
doing 21 rounds of each rite every day.
Rite 1
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The purpose of the first rite is to speed up the chakras. It’s common for
beginners to feel dizzy during this exercise.
Stand up straight. Stretch your arms outward until they’re parallel with the
floor. Face your palms down.
1. While staying in the same spot, slowly spin your body in a clockwise
direction. Without bending your head forward, keep your eyes open and
cast toward the ground.
2. Do 1 to 21 repetitions.
Spin as many times as you can, but stop when you feel slightly dizzy. You’ll
be able to spin more over time. It’s best to avoid excessive spinning, which is
said to overstimulate the chakras.
Rite 2
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During the second rite, it’s important to practice deep rhythmic breathing. You
should continue the same breathing pattern in between each repetition.
To do this rite, you’ll need a carpeted floor or yoga mat.
1. Lie flat on your back. Place your arms at your sides, palms on the floor.
2. Inhale and lift your head, moving your chin toward your chest.
Simultaneously raise your legs straight up, keeping your knees straight.
3. Exhale and slowly lower your head and legs to the starting position.
Relax all your muscles.
4. Complete 1 to 21 repetitions.
If you have difficulty straightening your knees, bend them as needed. Try to
straighten them each time you perform the rite.
Rite 3
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Like the second rite, the third rite requires deep rhythmic breathing. You can
also practice this rite while closing your eyes, which helps you focus inward.
1. Kneel on the floor, knees shoulder-width apart and hips aligned over
your knees. Straighten your trunk and place your palms on the back of
your thighs, below your buttocks.
2. Inhale and drop your head back, arching your spine to open your chest.
3. Exhale and drop your head forward, moving your chin toward your
chest. Keep your hands on your thighs during the entire rite.
Rite 4
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The fourth rite, sometimes called Moving Tabletop, is also done with rhythmic
breathing. Your hands and heels should stay in place during the entire
exercise.
1. Sit on the floor and extend your legs straight ahead, feet shoulder-width
apart. Put your palms on the floor at your sides, fingers facing forward.
Straighten your trunk.
2. Drop your chin toward your chest. Inhale and gently drop your head
back. Simultaneously lift your hips and bend your knees until you’re in a
tabletop position, with your head gently tilted back. Contract your
muscles and hold your breath.
3. Exhale, relax your muscles, and return to starting position.
4. Complete 1 to 21 repetitions.
Rite 5
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The fifth rite involves both the Downward-Facing Dog and Upward-Facing Dog
poses. For this reason, it’s often called Two Dogs. This move also requires a
steady breathing rhythm.
1. Sit on the floor with your legs crossed. Plant your palms in front of you.
2. Extend your feet behind you, toes curled and shoulder-width apart.
Straighten your arms and arch your spine while keeping the tops of your
legs on the ground. Drop your head back into Upward-Facing Dog.
3. Then, inhale and lift your hips, moving your body into an upside down
“V” shape. Move your chin toward your chest and straighten your back
into Downward-Facing Dog.
4. Exhale and move back into Upward-Facing Dog.
To support your lower back, you can bend your knees when moving in
between poses.
Safety tips
Like all exercise programs, the Five Tibetan Rites should be done with care.
Start with gentle movements and a low number of reps.
Take extra precaution if you have:
 Heart or breathing problems. Before trying these exercises, talk to

your doctor to find out they’re safe for you to do.
 Neurological disorders. Disorders like Parkinson’s disease or multiple
sclerosis can cause poor balance. If you have one of these conditions,
these exercises may not be safe for you to perform.
 Conditions that cause dizziness. If you’re prone to dizziness, talk to a
doctor before trying the first rite. The spinning motion may aggravate
various conditions, including vertigo, circulatory issues, or nausea from
medication.
 Pregnancy. The spinning and bending movements may not be safe if
you’re pregnant.
 Recent surgery. The rites may cause complications if you’ve had
surgery within the last 6 months.
The bottom line

The Five Tibetan Rites, or the “Fountain of Youth,” are a series of five yoga
poses. It’s a traditional practice that’s been done for more than 2,500 years.
People perform these rites with the intention of restoring youth and increasing
vitality.
For best results, it’s recommended to regularly perform these poses. You can
do them alone or with another exercise program.
If you have a health condition or are new to exercise, be sure to check with
your doctor before trying these moves.

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Everything You Need to

Know About the 5 Tibetan

What are the 5 Tibetan Rites?

The practice of these exercises is based on the body’s energy. According to

Reported benefits include:

 relief from joint pain and stiffness

How to do the 5 Tibetan Rites

To do this rite, you’ll need a carpeted floor or yoga mat.

Take extra precaution if you have:

 Heart or breathing problems. Before trying these exercises, talk to

The bottom line

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