The Five Tibetan Rites are an ancient yoga practice that have physical, mental and spiritual benefits. It is clear that The Five Tibetan Rites are an ancient yoga practice with a rich history and holistic approach.
In the 1930s Peter Kelder met a retired British army colonel, who had travelled to a Tibetan monastery in search of the “Fountain of Youth”. What the colonel is said to have found was a group of monks who practiced five special movements every day that could restore youthfulness. Kelder wrote about the colonel’s findings in his book, The Eye of Revelation, which was published in 1939.
The original 1939 version of The Eye of Revelation was republished in an expanded edition in 1985 as Ancient Secret of the Fountain of Youth. It’s still debated whether the colonel’s findings were fact or fiction as some Tibetan scholars have said there’s no record of these rites being practice as a five pose sequence. However the 5 Tibetan Rites are still practised today throughout the world as a way to improve vitality and longevity. In fact, The Five Tibetan Rites are an ancient yoga practice that continues to inspire modern wellness.
The Five Tibetan Rites consist of five movements performed in a specific sequence: 1. Spinning, 2. Leg raise 3. Kneeling backbend, 4. Tabletop pose, and 5. Up-dog / Down-dog flow. Each Rite is believed to work on different areas of the body, as well as mobilising the spine, strengthening the core, expanding the lungs, and encouraging circulation. Most practitioners begin with three repetitions of each and gradually build up to 21 repetitions, considered the full expression of the practice. Notably, The Five Tibetan Rites are an ancient yoga practice recognised for positively impacting overall wellbeing.
Rite One: The Spin
The first Rite involves standing upright, arms extended in line with your shoulders with palms facing down. Spin around clockwise at a speed that’s comfortable. The spinning is said to stimulates the vestibular system (balance and spatial awareness), the lymphatic system and mental focus. It also brings a gentle challenge to the nervous system, encouraging resilience and adaptability. Clockwise rotation mirrors the movement of prayer wheels. It represents moving with the universe rather than against it. The spin also shakes off stagnate energy. Start with just a few rotations so you don’t get dizzy. Continue for 1 to 21 repetitions.
Rite Two: The Leg Raise
Lie flat on the floor on your back, legs straights and arms extended along your sides, with palms facing the floor. Inhale as you raise your head off the floor, tucking your chin into your chest, while simultaneously lifting your legs straight up. Exhale as you slowly lower your legs and head to the floor. Rite Two strengthens core muscles, stimulates the lower abdomen and supports digestive function. The Rite is also said to support vitality and longevity. Repeat for up to 21 times, and be careful not to strain your back.
Rite Three: Kneeling Backbend
Kneel on the floor, knees under your hips, toes flat on the ground. Place your hands on your lower back, or on the back of your legs, slightly below the buttocks. Tilt your head forward and tuck your chin into the chest. As you inhale, slowly tilt the head and neck backward, arch the spine and look upward. Exhale as you return to the original position. Rite Three is said to open the solar plexus, heart and throat, which helps release negative emotions and increases positive energy to the heart area. This Rite also strengthens the back and mobilises the spine. Repeat for up to 21 times.
Rite Four: Reverse Tabletop
Start by sitting with legs stretched straight in front of you and your palms on the ground by your hips, fingers facing forward. As you inhale, bend your knees and lift your body to come into a tabletop pose, allowing your head to drop back while keeping the palms facing forward. Exhaling, slowly release to the ground. Be careful of your neck. Repeat for up to 21 times. This Rite strengthens the glutes, hamstrings, and shoulders. It stabilises the spine and improves mobility in the hips and shoulders. In summary, The Five Tibetan Rites are an ancient yoga practice many believe brings comprehensive health benefits.
Rite Five: Upward / Downward Dog
To practice, lie down with your face down to the floor, palms down against the floor and the toes in the flexed position. Push up into an upward dog pose with your arms are straight, legs lifted up and parallel to the floor and the spine arched. Arch the head back as far as possible. Then, bending at the hips, bring the body up into a downward dog pose, like an inverted “V”. At the same time, bring the chin forward, tucking it against the chest. Repeat. Finish by resting in child pose. This continuous movement mobilises the spine, stretches the entire body, and builds upper-body strength. It encourages rhythmic breathing, stimulates circulation, and enhances whole-body coordination.
