We've been practicing, teaching and recommending the 5 Tibetan
Energy Rejuvenation Exercises since 1998. You can do the whole
routine in 15 minutes and only need enough floor space for your
body while laying down and enough air space for your arms to be
The 5 Tibetans represent a great way to keep your body in shape
when you have limited time for a physical workout or limited space
for a complete
yoga routine. You can easily do the exercises in the space at the
foot of the bed in most hotel rooms. We use the 5 Tibetans as a
warm up for our morning
yoga or body workout.
How do I begin to benefit from the 5 Tibetans?
you are not used to exercise or have not been formally introduced to yoga
techniques of breathing
and relaxation, then your first tip is to start out slowly. Start
by performing one to three repetitions of each of the movements one time
attention to what your body is telling you and do not strain or
force any position that causes pain that indicates possible injury.
A little soreness
is perfectly okay but really you should start out slow enough not
to have any physical hindrances the following day.
Where should I perform the Tibetans?
Anywhere you have room is perfectly
okay. Make sure to use a carpet, towel, yoga mat or padding to
prevent discomfort caused from too hard a surface.
What is the best time of day to perform the 5 Tibetan?
The entire series
of movements may be performed 2 to 3 times per day. As with all
forms of holistic body work, sunrise and sunset are great times to be honoring
body with physical work. These are the best times to start your
practice, but you may work them into your schedule as you see fit.
How many time should I repeat each exercise?
You want to work toward performing
each of the movements 21 times. When you first begin, try to
do 1 or 3 repetitions of each exercise. After a week, try to do
3 repetitions, then pause and
try 3 more. You will certainly feel stronger in some of the movements
than others. If you have trouble performing a complete set of
21, try to
it down into 3 sets of 7 repetitions with a pause between each
set. Once you've achieved 21 repetitions of each exercise, you
don't need to go on
to more repetitions. These exercises are for restoring energy,
not necessarily building strength. If you feel great after doing
21 repetitions of each
movement, feel free to add another session later in the day to
perform another set of 21 repetitions each.
What is the recommend breathing pattern?
We recommend a specific breathing
pattern to follow with each exercise. If you feel tired or light
headed while performing these movements, make sure you are not
holding your breath.
Tibetan Rejuvenation Exercise Movement #1
Sufi Whirling, Whirling Dervish, Memories of
the Grateful Dead in Concert, Having fun like a 3 year old
Rite 1: Stand upright, extend
your arms at shoulder level away from your body and spin clockwise
(if looking at a clock face on the floor). Keep your eyes
looking directly in front of you, do not focus on any one
point, let your vision blur as you spin. Turn up to 21 times
or until you feel unstable or dizzy.
Breathing: breath in and out of
your stomach. An opera singer, stage actor/actress or yogi experiences
the benefit of breathing from this point of the body. When you stop
spinning, breath even more deeply from your stomach until your head
stops spinning and your balance returns to normal.
Tips and Recommendations: Work your way up to 21 spins. Speed is not so
important, just try to spin 21 times and stop.
Tibetan Rejuvenation Exercise Movement #2
Leg Raises, Bending at
the Waist, Tummy Tucks
Rite 2: Lay down on your
back with your arms to your side, palms up, keep your legs
straight, begin your inhalation, raise your legs off the
ground until as high as possible and pick your head off
the ground, bending your neck with your chin falling toward
your chest. Begin your exhalation and return to laying
flat on the ground. Repeat up to 21 times.
Breath In: Raising your legs and head
Breath Out: Lowering your legs and head
Tips and Recommendations: When starting out, bend your legs until your
stomach strengthens. If your feel discomfort, place your hands (palms facing down) under your buttocks to support your lower spine. As you progress, straighten your
legs and try to raise and lower them at the same speed. Once you have worked
up to 21 repetitions, try to move at a nice steady rhythm without stopping.
Tibetan Rejuvenation Exercise Movement #3
Morning Neck Warm-up,
Hotel Pillow Recovery Posture, Camel Asana in Yoga
Rite 3: Kneel with your
legs together, arms extended, palms of your hands on the
side of your thighs, drop your chin to your chest, begin
your inhalation, raise your head and lean back, move your
hands to the back of your thighs and let them drop lower
and support your weight, crane your head and neck backward,
relax your lower spine. Begin your exhalation, start to
come forward back to kneeling position with your head back
up in the straight position. Repeat up to 21 times.
Breath In: Going backward
Breath Out: Coming forward
Tips and Recommendations: When you start this exercise, use the weight
of your head to come forward instead of forcing your chin to your chest
with your muscles. When you lean back, avoid craning your neck, simply let
it drop with its own weight. Eventually, you can bring your shoulder blades
towards each other when you're in the back position. Keep a steady movement
while going backward and forward. Keep your eyes open to maintain balance.
Later, try the movement with your eyes closed to feel the difference and
see if you can relax even more in the backward position.
Tibetan Rejuvenation Exercise Movement #4
Table Posture, Wrist
warm-up and Neck agility
Rite 4: Sit on the floor,
legs a little less than shoulder width apart, arms to
your sides with hands extended flat on the ground and fingers
pointed forward, drop your head toward your chest, begin
your inhalation, raise your buttocks off the ground while
bending your knees, shift your weight to your arms/hands
and legs/feet, continue to raise your buttocks until your
trunck and thighs are parallel to the ground, let your head
fall back. Begin your exhalation and return to sitting
position with your head dropped forward. Repeat up to 21
Breath In: Raising off the ground
Breath Out: Returning back to sitting position
Tips and Recommendations: When you begin this exercise, just try to get
from the starting to ending posture. It's easier to do it than read about
it. In the beginning, you might not be used to your body weight on your
wrists. Doing some wrist warm-ups before you begin can prevent discomfort.
Once you have worked your way up to 21 repetitions, try to perform the movements
Tibetan Rejuvenation Exercise Movement #5
Inverted-V, Yoga Cobra
to Downward Dog
Rite 5: Get down on the
floor on your hands and knees (in push-up position) with
hands and legs a little less than shoulder width apart.
Begin your inhalation, come up on your toes with weight
in your arms, straighten your legs, arch your back, lean
your head back, do not let any of your body touch the ground
except for your toes and hands (Cobra in Yoga). Begin your
exhalation, bend at the waist, bend your knees, push your
buttocks up into the air, make an inverted V shape with
your legs and arms straight, tuck your chin toward your
chest (Downward Dog in Yoga), try to put your feet flat
on the ground. Begin your next inhalation and repeat up
to 21 times.
Breath In: Raising hips up into an ^ shape - downward dog.
Breath Out: Hips down & head coming up into cobra.
Tips and Recommendations: In the beginning, you will need to find where
to place your hands and feet to make a complete inverted-V shape.
You may do this exercise for years and never get your feet flat on the ground
symptom of western living and always sitting in a chair). Once
you've worked your way up to 21 repetitions, work on keeping a steady rhythm
in and out of each position.
Finishing Posture Recommendation
After Exercise 5, lay flat on your stomach
with your arms stretched out from side to side like Christ position.
Keep your chin on the ground and close your eyes. Feel you heart
blood circulating through your body. Wait until your hearth beat
and breath returns to normal. Turn your head to once side and take
a few deep breaths.
Relax for 1 minute.
Begin your day or continue with your morning yoga routine or physical work
out. You should have more than enough energy to get you jump started.
If you perform the 5 Tibetans before bed , make sure you have 30 or 45 minutes
to relax after Rejuvenation your energy. I've spent time laying
in bed afterward
and felt like I had drank a pot of coffee.
Five Dynamic Exercises for Health, Energy, and
by Christopher S. Kilham
Order online at Amazon.com for only $9.95 (98 pages.)
Description: Comes with complete set of pictures of each exercise
and an explanation of Kundalini energy and the chakras (the 7 main
energy vortexes of the body.)
You can always check back here for the animated versions when you
need to refresh your memory or are without your book :)
Secret of the Fountain of Youth
by Peter Kelder and Bernie S. Siegel
Order online at Amazon.com for only $10.36 (128 pages.)
Description: Legend has it that hidden
in the remote reaches of the Himalayan mountains lies a secret
that would have saved Ponce de Leon from years of fruitless searching.
of Tibetan monks have passed down a series of exercises with
mystical, age-reversing properties. Known as the Tibetan Rites
of Rejuvenation or the Five Rites, these once-secret exercises
are now available
to Westerners in Ancient Secret of the Fountain Of Youth.
5 Tibetan Rites: Links on the Net
Also see Tibetan Breathing Meditation
to Heal and Balance your Energy