I've been doing this twice a day for 20 years. It's supplements my yoga practice. When I miss some yoga classes with my teacher, I still do this in the morning and afternoon and when I get back to my classes I feel strong and am able to jump right in there. I'm 69 years old now, feel like 49.
My grandma recommended this practice to me. She is close to 90 years old and still in great health, able to drive a car and live on her own. I never took her advice but now, after starting to read Breath by James Nestor I am beginning to understand and I will incorporate it into my day.
Eow what a healthy and sound grandma you have. 2nd time today I read this exact comment about this book. Someone also mentioned it on the tibetan rites video on Tim van der Vliet's channel that I watched prior to this video. How mysterious the universe works, this may be a sign. ❤
by studying ageing and the injuries that take elder people to death, I realised that the 5 rites are great because they're all about the core stability.
Gratitude for this beautiful video. The tempo is perfect, your voice & the music is calm and soothing. I have been doing the 5 rites on & off for many years & watched many videos as well as read about it. This is by far my favourrite video of them. I have bookmarked it to my bar so I can have it hand each morning. Thank you for bringing me back to the practice in a way that is gentle and soothing. I used to do these with much more vigour but feel that this pace will actuallly bring me more presence and allow for tuning into my body, the movements, & their benefits. Namaste
Been doing these Five Tibetan Rites since 1998, I always start with these after a little stretching. It compliments my other fitness exercises and jogging.
I discovered the 5 rites last year en I practize this every day sinds then, now outdoor after the wintertime, I reached the 21 times I feel just powerful en I look 20 years younger
The instructor is excellent. She has a very lovely, soothing voice and her movements doing the rites are very precise, which aides in learning them. She is also very beautiful.
I am so happy to find this exercise. I've had very bad pain in my shoulder,after doing this magical exercise one week thru pain .On my second week I noticed -NO PAIN-.Ive had pain for several years!!! Thank you 💝
J ai le plasir de connaître les 5 Tibétains , je fais ces exercices depuis 23 ans , je marche dans la montagne de 2 a 3 fois par semaine , je joue au tennis 3 fois semaine , j ai 71 ans , je garde la forme et plus de maux de dos chroniques que , j avais ....
I'm in my 60ies and these 5 rites have cured my increasing lower pain ache that I had for years. I d place a folded blanket under my hips for the second movement where the legs get lifted to protect my lower back. Also the last two movements I can do only a limited nr of times but still it benefits me greatly. That might improve too with time.
I came to this in a very strange way. I was watching a movie with a 90 year old actor. At the beginning of the movie he does a series of exercises which explain his longevity . A quick look at IMDB I found out that these are real exercises, although not shown in order it was The Five Tibetan Rites of Rejuvenation. I also learned that the actor did practice these exercises, 21 reps, not just the character he played. I'm just over 50, but will add these to my morning routine. Thank you for this video. And thank you to Henry Dean Stanton.
Same here. When he said he did 21 repetitions, it made me curious so I looked up yoga with 21 repetitions and discovered the 5 Rites. I've been doing them a several years and am very happy with the results. I do them every morning, 21 reps of each exercise. Thank you, Harry Dean Stanton and your great movie "Lucky!"
A massage therapist recommended this to me years ago. I finally started doing them this month, and I am up to 15 reps. It feels good. I have physical limitations that make many yoga moves a challenge or impossible (tight hips all my life, limited knee flexion following a tibial plateau fracture, a gammy hand...) However, I can do all these just fine, and I'm feeling some benefits already. I plan to be doing the 21 reps by then end of the month.
That’s amazing to hear! I also have physical limitations (pain in joins and back issues) so I’m apprehensive in starting this and not being able to do them. I will give it a try though and keep up with it! Maybe it will open up my stuff and tense body!
I was staying at a shelter last summer, and every morning and night I would turn my data on to do these stretches. It definitely helped maintain my sanity, as it was one of the only routines I had at the time. 😂
If you're a beginner or just feeling challenged by these, there are ways to modify while you get accustomed to them. Do the spins very slowly. Use one leg at a time for the J exercise. Sit on a pillow or block for the table top, to make the lift easier. Sub child pose into Cobra or updog. All ways to make it more comfortable if you are injured, out of shape, etc.
Thank you very much for your video! I believe that it is the best explanation of the 5 Tibetans rites from all the videos I found on RU-vid. I practice yoga since last year and I can see that you show the correct way to inhale and exhale and the right pose to relax after every rite. Namaste from Europe!
Incredible, how flexible you are! You don't really know how important exercise is, until you try these exercises for yourself and realise how unfit you are. Truly inspirational, thank you for this.
These look so easy but are in fact so difficult to perform for a beginner. I will try my best... maybe warming up a little before trying them again. Thanks for this video
For anyone suffering from anxiety, depression, ptsd, or trauma, you should also try TRE (trauma release exercise) by David Berceli, which is also a compliment to yoga or pilates.
I discovered these about 35 years ago and have been doing these off and on since then. Since I have been kind of irregular at it, I cannot vouch that these really are the fountain of youth, as claimed by the author who introduced these with an exotic tale of rejuvenation, but I can attest to their over all beneficial effects. I am now 73 and I usually restart with 5 reps and move on to 21. Last year I reached 15 but then after a break in routine I have not been able to take it up again. I did it from the book and I can see that your posture and movements are exactly the same that I have been doing. If even in my seventies I can still do all these movements without any problem, then credit must, at least partly, go to these routines that I have followed off and on for all these years. Thanks for your short, precise and to the point presentation that I can share with others.
Genuine question. What is the purpose of spinning? I have seen others say that you should look at the same spot on the horizon. Spinning makes me very nauseated.
Namaste. The spinning is said to activate, energize and balance the chakra system which helps maintain vigour and youthfulness. However if the spinning makes you feel dizzy, please try and go very slowly and start with less reps and increase very gradually. Hope this helps, Thank you.
Thank you for making this simple to understand and do properly. I am hoping this will help reset my body, as all of my rotators are out of sync, activating and twisting in all manner of different direction. Thank you.
You can use a bolster or blanket under your hips so that there isn't too much strain when you lift up. You can also practice with your hands on the edge of a chair that is secured against a wall. Hold onto the edges of the chair seat, then lift into the pose. If there is a wrist injury it is better to avoid this pose until the wrist has healed completely. Hope this helps!
You have a very peaceful voice! :) Also inhale while upward-facing dog and exhale while doing downward-facing dog using the same logic of inhale while expanding and exhale while contracting because that's the way the lungs too function.
It's very well demonstrated, thank you!! One difference from Indian Yoga (if one may call it so) is in breathing during the fifth rite. In upward facing dog, in traditional Indian yoga, we breathe inward, whereas here we are advised to breath out and vice versa. Thanks
Been doing these always daily now for who knows how many years. Feel this is the easiest path to overall wellbeing. If I do these movements, my day is good. Used to do kundalini yoga, and other styles of yoga, but those are just too difficult compared to the simpleness of these five rites. Thanks for sharing your video!
Which direction one should spin on the first exercise ? Some claim: 1) it should be done clockwise, 2) others say if you are on the wrong hemisphere then doing it clockwise is wrong and will do you harm (yet people all over the world do it clockwise and have only benefited them), 3) yet others react beneficially when doing anti-clockwise 4) others claim that clockwise will calm you down and anti-clockwise will speed you up or vice versa What is your opinion and experience ?
Thank you for this very clear and calm presentation of the 5 Rites. I tried starting the rites last month, but I just couldn't visualize how they were done and I was worried that I wasn't doing them accurately. Your video is perfect. I'm starting with three because I can just barely do three. I hope by the end of the month I'll be able to do more repetitions.
5 Rite : 1. Spinning(clock wise) 2. The J 3. Arching 4. The tabletop 5. The two dogs It makes me feel refreshing.. thanks for teaching , hope I will reach the optimum number 21. 🙏
Could you help ,what should I do as I did hip joint replacement surgery and I could not stand on my knees or sit with angle small than 90 degrees , and I hope I could do yoga? Thanks
Namaste. If this was a recent surgery, I would start very slowly using a lot of props like blankets, blocks and using a chair for support. Please also check with your doctor whether you can start practicing yoga again. Hope this helps, thank you.
I am 67 and haven't been doing yoga for years 😢and body is very stiff ...all due to ups and downs in life and also type 2 diabetic 😢 For me J is difficult and table top us very difficult.any tips would be greatly appreciated.
It's been a long time since I've practiced these five Tibetan Rites. I read the book years ago and I hope to find it again. This video triggered a huge energy flow to my heart, which is usual for me. A true sign from my light body to practice this once again. 💜
Nice performance. They only problem though is the Yoga mat. It is not supposed to be in plastic. You need constant connection with mother Earth while performing.
Many years ago I was searching for stretches and stumbled upon this. I did 21 reps each right off the bad as my warmup. It was slightly tough, little bit time consuming but addictive. I felt like i achieved something completing the rites. Fellow gym goers thought i was mad tho.
Right execution of practice, in my opinion it's also good to practise uddyana banha and mula bandha in every single execution of the thrird and forth rite...namastè
Namaste, Once you are done with the tibetan rites take a few minutes of rest both in-between the rites and after the last rite. After this you can do any other exercise you want. Hope this helps!
Thank you for your question. For the majority of us the 5 rites themselves have a lot of benefits on our health and wellbeing. The 6th rite requires a more closer look at your life choices and spiritual aim. We would only recommend practicing the 6th rite when one is ready and guided by a teacher. Hope this helps! 🙏🏽
Thank you for the video, I will try to do this regularly, however the 4th rite, tabletop, is currently not possible to do completely! My shoulders just don't go that far back and its really hard to even do badly. I'm assuming that this will improve over time?
Thank you for the clear simplicity of this instruction. 1 question. Are the exhales and inhales vital in the way you teach them? I find exhaling on upward dog and inhaling on downward dog much more comfortable and natural for my body. Thank You!
Namaste. A general rule of thumb for your yoga practise is - when the body expands, you inhale. When the body closes or shortens - you exhale. Try to align the breathing and movements in this way to get the maximum benefit from it. Hope this helps, thank you.
THank you for your calm video! It should be the other way round when you lower your feet, you should inhale and when zou make the "J", you should exhale - logic being while expanding inhale and while contracting you exhale. So when you make the "J", you are contracting which pushes your stomach muscles towards the spine so automatically you deflate your lungs so exhale. Note that alfoul other rites, you have been correctly inhaling while expanding and exhaling while contracting.
Namaste. In the J exercise the inhale happens when you lift up the body and exhale when lower down. Make sure you exhale and release any tension you may have when coming out of the J into lying down. Thank you.
Namaste. Yes, you can bend your knees when bringing the legs up. You can also place both your arms under your lower back to support the lift. Hope this helps. Thank you.
Thanks a lot for sharing your knowledge with us. Good luck, thanks to God and the people who invented, maintain and nurture the knowledge of yoga. I am 65 years old and yoga helps me a lot in my health, greetings from Croatia.
I'm finding the 4th rite table top hard as my body feels tight and the J ritual, I can't keep my legs fully straight on the stretch. Does that ease up after time? Thanks.
Namaste. For the table top, you can sit on a chair and lift up from there if that helps. For the "J" pose, it is ok if you need to bend your knees slightly. Hope this helps, thank you.
Namaste. Although the optimum count is 21 rounds, you can start slowly with as low as 3 rounds and still benefit from doing the tibetan rites. These rites are more effective when practiced regularly and not so much the number of rounds you do each day. Hope this helps!
When beginning this practice, should maintain the same number of rounds for each rite until I can increase each time or should I do 21 rounds on the ones I can and work up to 21 on the more challenging ones?
