The Five Tibetan Rites
Exercises for Healing,
Rejuvenation, and Longevity
Maya Acosta
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TABLE OF CONTENTS
Background 1
Potential Benefits of the Five Rites 2
How the Five Rites Work 3
Chakras 4
The Five Rites Exercise Program 6
Beginning the “Five Rites” Exercise Program 7
Detoxification 8
Five “Tibetan Rites” Exercise Program 8
The Five Tibetan Rites 9
Rite 1 10
Rite 2 11
Rite 3 12
Rite 4 13
Rite 5 14
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The Five Tibetan Rites
Exercises for Healing, Rejuvenation, and Longevity
BACKGROUND
The Five Tibetan Rites, passed down through
generations of monks, represent one of the most
profound systems of self-renewal ever discovered.
These ancient movements, developed by Tibetan monks over
2,500 years ago, offer remarkable benefits for body, mind,
and spirit. Hidden within monastery walls for centuries, these
exercises emerged in the West in 1985 through Peter Kelder’s
book “Ancient Secret of the Fountain of Youth.”
The Five Tibetan Rites work by activating seven key energy
centers (chakras) in the body that correspond to the endocrine
system. As these energy centers come into balance, they promote
optimal health and vitality. Despite their powerful effects, the rites
are surprisingly simple to learn and practice, requiring no special
equipment or extensive training. They provide a direct path
to increased energy, better health, and enhanced
spiritual awareness.
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The Five Tibetan Rites
Exercises for Healing, Rejuvenation, and Longevity
POTENTIAL BENEFITS
OF THE FIVE RITES
The Five Tibetan Rites offer a range of potential benefits
that can touch every aspect of well-being.
Practitioners of the Five Tibetan Rites report looking younger and
experiencing improved sleep, with more energy upon waking.
Physical benefits include relief from spine and joint problems,
reduced pain, better memory, and arthritis relief. Many notice
improved vision and natural weight management.
The rites help maintain physical strength and endurance with
age, while also enhancing emotional and mental well-being.
Practitioners often experience better overall energy levels and
a deeper sense of harmony in their daily lives.
02
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The Five Tibetan Rites
Exercises for Healing, Rejuvenation, and Longevity
HOW THE FIVE
RITES WORK
The Five Tibetan Rites work as a comprehensive
system that affects the body, emotions, and mind.
These exercises specifically activate and stimulate the seven key chakras, which
in turn influence all the glands of the endocrine system. Since the endocrine
system governs the body’s overall functioning and aging process, these rites can
impact all physical and energetic systems within the body.
When practiced regularly, the Five Rites stimulate the circulation of essential
life energy throughout the body. Medical professionals have observed various
benefits from different perspectives, noting how the exercises create positive
changes in multiple body systems. The rites’ effectiveness appears to stem from
their ability to balance and energize both the physical body and its subtle
energy centers, promoting overall wellbeing and vitality.
03
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The Five Tibetan Rites
Exercises for Healing, Rejuvenation, and Longevity
CHAKRAS
Chakra is an Indian Sanskrit word that translates
to mean “Wheel of Spinning Energy”
Chakras are spinning wheels or vortexes of energy of different color that
perform many functions connecting our energy fields, bodies and the Cosmic
Energy Field. Chakras are powerful electrical and magnetic fields. Chakras
govern the endocrine system that in turn regulates all of the body’s functions
including the ageing process. Energy flows from the Universal Energy Field
through the chakras into the energy systems within our bodies, including
the Meridian System.
Our bodies contain seven major chakras or energy centers and 122 minor
chakras. The major chakras are located at the base of the spine (Root Chakra),
at the navel (Sacral Chakra), in the solar plexus (Solar Plexus Chakra), within
your heart (Heart Chakra), within the throat (Throat Chakra), at the center of
your forehead (Brow or Third Eye Chakra), and at the top of your head (Crown
Chakra). These chakras are linked together with all other energy systems in
the body and various layers of the auras.
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The Five Tibetan Rites
Exercises for Healing, Rejuvenation, and Longevity
CHAKRAS
(continued)
The Speed of the chakra spin is a key to vibrant health.
The other keys to vibrant health that relates to the chakra is ensuring
they are clear of negative energy and that they are perfectly shaped
and not distorted.
The Five Rites speed up the spinning of the chakras, coordinate their
spin so they are in complete harmony, distribute pure prana energy
to the endocrine system, and in turn to all organs and processes in
the body. This is one of the major requirements for vibrant health,
rejuvenation and youthfulness.
05
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The Five Tibetan Rites
Exercises for Healing, Rejuvenation, and Longevity
THE FIVE RITES
EXERCISE PROGRAM
This program is often described as a modified yoga
program. Simply put, yoga is a science that unites
the body, mind and spirit.
Today this is often called Mind/ Body Healing. The author of the book believes
that yoga was brought to Tibet from India in the 11th or 12th century and that
Tibetan monks over time developed modified these exercises and developed an
effective program of exercises that western society now calls the “Five Tibetan
Rites”. The rugged mountainous conditions these monks live in may well account
for their particular emphasis on vigor. Many of the yoga exercises and practices
being taught in the western world today are very new. The “Five Tibetan Rites”
are exactly what the ancient Tibetans developed over many centuries of time.
Therefore it’s very important to do the “Five Tibetan Rites” exactly as they are
presented without altering the form or sequence to achieve some of the
benefits accrued to these “Rites”.
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The Five Tibetan Rites
Exercises for Healing, Rejuvenation, and Longevity
BE GI N NIN G T HE “ FIVE RITES”
EX ER CISE PR O GRA M
For the first week, and only if your are relatively
healthy and fit, do each exercise three times.
Do only what you feel comfortable doing. That may be only one of each exercise for the first
week. Build up to two of each exercise the second week, three of each exercise the 21 is the
maximum of each exercise you should ever do. If you want to enhance your program, do the
exercises at a faster pace, but do not so more than 21 of each exercise each day.
The “Five Rites” may stimulate detoxification and often creates many unpleasant physical
symptoms. This is why it’s recommended to increase the number of each exercise gradually
on a weekly basis. If you have not exercised for some time, prepare to begin your “Five Rites”
exercise program by walking daily, for a half hour each day if possible. Another alternative in
preparation for the Five Rites is a stretching program with a gradual increase in the types of
stretching exercises and the duration of this program.
If on certain days your time is limited, do 3 repetitions of each exercise.
This takes less than five minutes.
For maximum benefit, do the exercises before breakfast in the morning, if at all
possible. If this is not possible do them anytime during the day.
07
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The Five Tibetan Rites
Exercises for Healing, Rejuvenation, and Longevity
DETOXIFICATION
Detoxification is a process that helps to clean out of the physical and energetic
body toxins or poisons that have accumulated in your physical cells, organs, systems
and in your energetic systems (auras, chakras, meridian system and
all electromagnetic, magnetic and electric systems.
“FIVE TIBETAN RITES”
EXERCISE PROGRAM
The following instructions and photographs for the “Five Rites” and other
preparatory exercises as taken from the book Ancient Secret of the Fountain of
Youth, Book 2. I will show the exact Five Rights exercises, a group of exercises for
those who need to develop flexibility and strength before beginning to do the
“Five Rites”, and a set of warm-up exercises. I strongly recommend you purchase
the book since it provides detailed information about methodology, concerns
and benefits not included in this article.
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The Five Tibetan Rites
Exercises for Healing, Rejuvenation, and Longevity
THE FIVE
TIBETAN RITES
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The Five Tibetan Rites
Exercises for Healing, Rejuvenation, and Longevity
RITE 1
Stand erect with arms outstretched horizontal
to the floor, palms facing down. Your arms
should be in line with your shoulders. Spin
around clockwise until you become slightly
dizzy. Gradually increase number of spins
from 1 spin to 21 spins.
BREATHING
Inhale and exhale deeply as you do the spins.
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The Five Tibetan Rites
Exercises for Healing, Rejuvenation, and Longevity
RITE 2
Lie flat on the floor, face up. Fully extend your arms Along your
sides and place the palms of your hands against the floor,
keeping fingers close together. Then raise your head off the floor
tucking your chin into your chest. As you do this, lift your legs,
knees straight, into a vertical position. If possible, extend the legs
over the body towards your head. Do not let the knees bend.
Then slowly lower the legs and head to the floor, always Keeping
the knees straight. Allow the muscles to relax, and repeat.
BREATHING
Breathe in deeply as you lift your head and legs and exhale
as you lower your head and legs.
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The Five Tibetan Rites
Exercises for Healing, Rejuvenation, and Longevity
RITE 3
Kneel on the floor with the body erect. The hands should be
placed on the backs of your thigh muscles. Incline the head and
neck forward, tucking your chin in against your chest.
Then throw the head and neck backward, arching the spine.
Your toes should be curled under through this exercise. As you
arch, you will brace your arms and hands against the thighs for
support. After the arching return your body to an erect position
and begin the rite all over again.
BREATHING
Inhale as you arch the spine and exhale as you
return to an erect position.
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The Five Tibetan Rites
Exercises for Healing, Rejuvenation, and Longevity
RITE 4
Sit down on the floor with your legs straight out in front of you and your
feet about 12” apart. With the trunk of the body erect, place the palms
of your hands on the floor alongside your buttocks. Then tuck the chin
forward against the chest. Now drop the head backward as far as it will
go. At the same time raise your body so that the knees bend while the
arms remain straight. Then tense every muscle in your body. Finally let
the muscles relax as you return to your original sitting position.
Rest before repeating this Rite.
BREATHING
Breathe in as you raise up, hold your breath as you tense the muscles,
and breathe out fully as you come down.
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The Five Tibetan Rites
Exercises for Healing, Rejuvenation, and Longevity
RITE 5
Lie down with your face down to the floor. You will be supported by the
hands palms down against the floor and the toes in the flexed position.
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.
BREATHING
Breathe in deeply as you raise the body, and exhale fully
as you lower the body.
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