Tibetan Longevity Exercises

Below a few Tibetan exercises that help to activate the longevity pathways. These are called the Five Tibetan Rites

1.  Tibetan Rite One: (Spinning-Twisting exercise)

GifTibetantwistProcedure: First, full arm rotations. Then fully stretch arms with your arms stretched out at shoulder-level.  Palms should be facing down with fingers together. Thereafter, start turning clockwise (to the right). Keep your eyes focused on the right hand while spinning around. This will help you to mitigate dizziness. Keeping the eyes focused on a point also helps for balance and this way, you can count how many times you’ve spun around.

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2. Tibetan Rite Two: (Leg/Head Lifts)


Lie down on your back, with your hands lined up next to your hips.

Lift your feet up as high as possible, with your legs stretched out, knees not bent, and (if possible) letting them extend towards your head.

At the same time (if possible) lift your head up so that it’s moving towards your legs. Hold here for a moment. Then relax back down, allowing yourself to relax on your back completely before repeating the exercise.

3. Tibetan Rite 3: (Kneeling Arch)


Kneel on a comfortable surface (a rug, mat or thin pillow), so that your thighs are perpendicular to the floor and your toes are folded under, and put your palms flat against the sides of your legs.

Lean forward so that your neck bends down. Then lean backwards, opening and lifting your chest, bending your neck backwards. Then come back to kneeling tall in the center, and relax for a moment before repeating the exercise.

4. Tibetan Rite 4 (Table Glide)


Sit down with your legs stretched out in front of you, and your palms on the floor with your fingers pointing towards your feet, and your chin bent towards your chest. Try to get your knees as close to the floor as you comfortably can.

Then bend your knees up as you lift your hips, and support yourself with your legs and arms, letting your head gently fall back. Hold here for a moment and tense up every muscle in your body. Then bring your hips back down to the ground, unbend your knees, and relax for a moment before repeating the exercise.

5. Tibetan Rite 5: (Cobra-Spine Arch)

GifTibetancobraPut your hands on the floor, about shoulder’s distance apart. Make a triangle with your hips in the air with your feet on the floor, about the same distance apart as your hands. Let your neck relax, so that your head hangs down.

Then drop your hips towards the ground, hold yourself up on your hands and toes while you let your body sag down, while you arch your back and bring your chest and neck up so that your head is reaching up and backwards. Tense all of your muscles at the highest and lowest point of each round, and then relax for a moment before repeating the exercise.

The Five Tibetan Rites’ History

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The Five Tibetan Rites is a system of exercises reported to be more than 2,500 years old which were first publicized by Peter Kelder in a 1939 publication titled The Eye of Revelation. The Rites are said to be a form of Tibetan yoga similar to the yoga series that originated in India. However, the Five Rites and traditional Tibetan yoga both emphasize “a continuous sequence of movement” (Sanskrit: vinyasa), whereas Indian forms focus on “static positions”. Although the Rites have circulated amongst yogis for decades, skeptics say that Tibetans have never recognized them as being authentic Tibetan practices. The Five Tibetan Rites are also referred to as “The Five Rites”, “The Five Tibetans” and “The Five Rites of Rejuvenation”.

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Instructor: Christian Joubert. Chrstian officially embraced Tibetan boudhism a few years ago and since, he has adopted in his holistic lifestyle all of what enhances life and longevity, including Tibetan rites, meditation, breathing and medical herbs.

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