5 Tibetan Rites of Rejuvenation

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5 exercises and 20 minutes a day to stay young and be more energetic. They are more than 2500 years old and are have been preserved in their original form to the present day.

Their effectiveness has been proven for centuries, so make sure to include them in your routine.

The Fountain of Youth

The Western world became familiar with these exercises for the first time through Peter Kelder’s book The Eye of Revelation (“Fountain of Youth”). Kelder claims to have met a British colonel traveling in the Far East in the 30s, who revealed these exercises.

It is believed that the exercises are a form of Tibetan yoga, similar to the yoga that originates from India. Tibetan yoga and the five Tibetan rites emphasize the “continuous successive movement”, while the Indian form of yoga focuses on the “static posture”.

How to exercise

Perform the exercises in the correct order from the first to the fifth. Do all exercises the same number of times. Start with as many repetitions as you can without getting tired. Elderly people can start with 3, while younger and more physically fit can start with 7, 9 or 11 movements.

What matters is that you start with an odd number of repetitions. Each week, increase the number of repetitions of the exercises by two. If you start with 3 this week, do 5 repetitions the following week. When you reach 21, stop increasing the number of repetitions and continue with 21.

You can take breaks between exercises, stand up, put your hands on your hips, inhale through your nose and exhale through your mouth. Repeat this twice.


Exercise No.1

Stand upright and spread your arms making sure they are parallel to the floor. Turn your palms to the floor. Turn clockwise.

A full circle is considered one repetition. At first you may feel dizzy, so in that case, either turn around more slowly or move on to the next exercise. You can do the first exercise for several weeks, with the same number of repetitions until you get used to the circular movement.

When you finish the exercise, reach out your hands in front of your face and look at your fingers. This will relieve your dizziness soon.

This exercise improves the feeling of balance.

Exercise No.2

Lie on the floor, and put your arms straight by your body. Put your palms on the floor and stretch your legs straight next to each other.

Breathe in through your nose and slowly lift your legs and head at the same time, until your feet are normally positioned on the floor (or as long as you can), and until you touch your chest with the chin.

While doing the exercise, do not bend your knees or lift your body from the floor. Lift both your head and the legs at the same time. Inhale while lifting your head and legs, and exhale through the nose or mouth as you return your legs to their initial position on the floor.

If you find it difficult to lift your legs fully extended at the beginning, you can bend your knees slightly.

Exercise no. 3

Kneel on your knees, bend your feet and lean the front part of the body. Place your hands on the back of your thighs, just below the buttocks, and bend your head so that your chin touches your chest.

Keep your knees at a distance of 40 cm.

Inhale through your nose and slowly bend the upper body backward. Keep your head as far back as you can.

At the same time support your body with the palms on the buttocks. While returning to the initial position, exhale through the nose or mouth.

Exercise no. 4

Sit on the floor with your hands beside your body. Use your palms to lean against the floor. Keep your toes in the direction of your feet.

It is important to put your hands right next to your body and have your legs extended forward. The head is bent forward, and the chin rests on the chest.

Inhale through the nose and lift the trunk upwards. Bend your legs on your knees while keeping your feet firmly on the floor. The hands remain in the same position.

Keep your head as far back as you can. The goal is to position your body in parallel with the floor, with the arms and legs resting normally, and your head backwards.

Exhale through your mouth or nose as you return to your initial position. Your feet should be in the same position all the time: it is important that you do not slip on the ground, and your arms should be stretched out. 

Exercise no. 5

Lie on your stomach, place your palms on the floor next to your shoulders and lift your upper body with your hands.

Keep the front part of your feet resting on the floor, with your head facing backward. Your hands and feet should be 60 cm apart.

Inhale through the nose and lift your buttocks, and simultaneously bend your head until it touches the chest. Raise your buttocks as much as you can in order to bring the body into the shape of a triangle.

Lift your body by standing on your toes as much as you can. Keep your arms and legs outstretched. Exhale through your nose or mouth as you return to your initial position.

After doing each of the exercises in the desired number of repetitions, lie down on the floor, stretch out and relax as much as you can. Let it make you feel comfortable and breathe slowly. Stay in this position for a few minutes.

Do the five Tibetan exercises in the morning or in the evening, that is, when you find it most appropriate. When performing each exercise, focus on proper breathing.

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