By Nino Roso (Dr.

NiRo)

Mind-body practices such as meditation, Qigong, and yoga have endured for thousands of years for good reason. They work. They promote deep conscious relaxation that aids you on every levelright down to your genes. The 5 Tibetan rites is an ancient exercise system originating from Tibet and which reportedly is more than 2,500 years old. When incorporated and practiced regularly, these exercises rejuvenate activate and stimulate the seven key energy vortexes or chakras in the body, which in turn stimulate all the glands of the endocrine system. (In medicine dictionary, Spinal Centers of the endocrine system (bundle of nerves) Are; medullary, cervical, dorsal, lumbar, sacral, and coccygeal plexuses) It assists in opening the Chakras and therefore enhances your Well-Being and slows down the ageing process by releasing beneficial hormones. Here are several Testimonials on the effectiveness of 5-Rites:

T5T is an incredible and powerful program. It turns back the clock. It increases your energy, mental clarity and focus. It reduces stress, and improves strength and flexibility. It is capable of restoring your passion and zest for life if you let it. I highly recommend it for anyone willing to improve their life."... ~ John Gray, Bestselling Author of "Men Are From Mars, Women Are From Venus"

"I have practiced yoga for many years, but after having my third child I needed some exercise that would put me back in shape and that took as little time as possible to do! T5T has been exactly what I needed. It is so simple, and yet so powerful in its effect."... ~ Susan Hayward, bestselling author of A Guide for the Advanced Soul.

"I've been doing T5T every day for the last 3 years. I've lost 7 kilos in weight and it stays off without any additional effort!! I've got so much more energy and I feel better all-round. I'm less stressed,happy and able to plan my days better. The stiffness in my fingers is much better - almost non-existent. My friends are always saying how much better I look. " ~ John Clemones, Managing Director - Special Tools & Storage Systems Pty Ltd

The revised publications of The Eye of Revelation titled Ancient Secret of the Fountain of Youth also contain numerous testimonials by practitioners of the Rites, claiming that they yield positive medical effects such as improved eyesight, memory, potency, hair growth, restoration of full color to completely gray hair, and anti-aging. The benefits most likely to be achieved are increased energy, stress reduction, and an enhanced sense of calm, clarity of thought, increased strength and flexibility, resulting in an overall improvement in health and well-being. ~ from Five Tibetan Rites

The best time you will find out for doing these 5-Rites is immediately upon waking up. Make it into a habit to do these exercises when you wake up and very soon when it becomes an automatic response you'll do it without even thinking, like washing your teeths for example. One more positive pro-health habit to have in your arsenal of good life's-choices! Now I would recommend doing 5-Tibetans before yoga or any fitness routine as 5-Rites take only 15-20 minutes and they emphasize "a continuous sequence of movement" (Sanskrit: vinyasa) which energize you, whereas Indian Yoga focuses on "static positions" which last longer depending how much you want to do each asana. Therefore your 5-Tibetan's are much like a Stretch routine that aids you in preparation for either other activities or just everyday life.

5 Rites 21 times .. (Tibetans believe 21 is a perfect number)

In the beginning, especially if you are novice and never had done any yoga or stretching you might feel a bit strain while doing certain exercises. Its okay, you can start from five repeats and slowly and steadily build up all the way to twenty-one when you become ready. Therefore if you feel ANY discomfort skip and do another Rite. 5 simple techniques, 20 minutes a day is all it takes for a youthful, energetic you.
An important part of the Tibetan exercises is a conscious synchronization of breathing while performing physical activity:

Inhale. Hold filled lungs. Exhale. Hold empty lungs.

1. 2. 3. 4. 5.

Clockwise spins with arms extended shoulder height. Leg rising. Camel Tabletop Downward dog (inhale) to Cobra pose (exhale)

I am photographically narrating execution of each movement below:

Stand straight, with your hands horizontally stretched to the floor, palms facing down; start spinning around on your toes (from Left to Right) in circular movement till you become slightly dizzy.

Lie flat on the floor, arms extending fully alongside your body and place the palms of your hands on the floor keeping fingers together. Then raise your head tucking your chin into your chest while you simultaneously lift your legs into a vertical position, as seen on the picture.

Breathing: Inhale deeply as you lift your head and legs and exhale as you lower your legs and head.

Kneel on the floor with your body erect. Place your hands on the back of your thigh muscles. Incline the head and neck forward and tuck your chin in against your chest, then throw the head backward, arching the spine. Keep your toes curled. As you arch backwards brace your arms and hands against the things for support, then return your body to an erect position. Repeat all over again.

Breathing: Inhale as you arch the spine and exhale as you return to an erect position.

Sit down on the floor with your legs straight out in front of you and your feet slightly apart. With the trunk of your body erect place the palms of your hands on the floor alongside your buttocks. Then tuck the chin forward against your chest. Now drop your head backwards and at the same time raise the lower part of your body so that the knees bend while the arms remain straight (Camel or "Bridge" position). Then return into a sit position with the trunk of your body erect. Relax and repeat again.

Breathing: Inhale as you raise your body up, hold your breath tense all the muscles, exhale as you come fully back down.

Lie down facing the floor and support yourself with arms as if trying to do push-ups. (Cobra Asana) Keep yourself in this sagging position and drop your head as far out too. Then flip into it's opposite, bend at the hips, bring the body up into an inverted "V" position. At the same time, bring the chin forward.

Breathing: Inhale deeply upon raising the body, and exhale fully as you lower the body.

Enjoy your practice! Nino Roso, Dr.NiRo

References:
Peter Kelder. The Eye of revelation: The Original Five Tibetan Rites of Rejuvenation (Oct.28, 1990) Carolinda Witt. T5T: The Five Tibetan Exercise Rites. Penguin Books (Sept 2005). Carolinda Witt. The 10-Minute Rejuvenation Plan: T5T - the Revolutionary Exercise Program That Restores Your Body And Mind. Three Rivers Press (April 3, 2007) Weor,Samael Aun. The Tibetan Exercises for Rejuvenation: Gnosis and the Yantra Yoga for Long Life. Glorian Publishing (June 1, 2008)
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