The Five Rites of Rejuvenation taught by Tibetan Monks. The first time this practice was described was in 1985 by a man named Peter Kelder. He described an exercise program used by the monks that enabled them to live long, vibrant and healthy lives. The Monks claim that these exercises stimulate the seven chakras that in turn stimulate all the glands of the endocrine system. Kelder stated that, “performing the Five Rites stimulates the circulation of essential life energy throughout the body.”
The practice of yoga was thought to have come from India to Tibet in the 11th or 12th century. Over time, the Tibetan monks modified the asanas and developed an effective program of exercises that modern western society called the Five Tibetan Rites. It is important to do these poses in exactly the order in which they are given to achieve optimal benefit.
Five Tibetan Rites of Rejuvenation: Increase Rites to a Maximum of 21 repetitions – Don’t go over 21 as it can negatively affect your chakras.
- Stand in Tadasana with Arms Stretched out – Spin from left to right clockwise. The spinning gets the charkas moving or spinning. Spin till you become dizzy and then sit down. Increase from 1 to 21 spins
- Lay flat on your back – Palms on the floor – Raise head off the floor tucking chin to chest – as you do this, lift legs keeping them straight to a vertical position – extend legs over body toward head – then slowly lower legs and head to floor – Inhale as you lift – Exhale as you lower
- Kneel on the floor with hands placed on the back of your thigh muscles – Place the chin on the chest and lean forward as much as possible – then lean backward as much as possible with the head back as in Ustrasana – then bring the head up with the body – (throat , solar plexus, Sacral chakras)
- Sit in Staff Pose Dandasana – Tuck Chin to Chest - Come up to Reverse Table with head dropped back (Sacral, Throat,) Inhale as you raise up – Hold breath and you tense the muscles – Exhale and come down
- Lay face down on the floor – toes in the flexed position – Come to Upward Facing Dog – Tuck chin toward chest and go to Down Dog – Inhale as you raise the body to Down Dog and Exhale as you lower the body to Upward Facing Dog
11th century yogi and founding lama of the Kargyupa sect, Milarepa
"Homage to my holy lama! I, the yogi Milarepa, Offer my experience and realization To all meditators of the ten directions.
My mind is relaxed in its natural state Without rigidity or tension Through gentle, undistracted cultivation.
…Know that having traveled this good meditation path, I see it now with insight. Know I’ve arrived in the untraveled country, Know I have flour without grinding"