five tibetan rights
By Irene Legaspi
During my yoga teacher training I was introduced to The Five Tibetan Rites a series of ancient yogic exercises known for their powerful rejuvenating effects. Often referred to as the ‘Fountain of Youth,’ these five movements help increase energy, improve flexibility, and promote overall well-being. When practiced consistently, they can enhance circulation, balance the chakras, and strengthen both body and mind. Every morning at 5am we would gather in the yoga shala and perform these exercises before anything else. We did this everyday for 30 days and my body transformed. I stood straighter and had more mobility. My teacher told us that these five exercises alone have the power support longevity in the body and if we can just do this that is enough.
How to Practice the Five Tibetan Rites
Before you begin, find a quiet space, wear comfortable clothing, and practice on a yoga mat. Start with 3-5 repetitions of each movement and gradually increase up to 21 over time.
Rite 1: Spinning (Energy Activation)
Stand tall with arms extended horizontally at shoulder height.
Spin clockwise, keeping your focus on a fixed point to maintain balance.
Start with a few slow spins and gradually increase as you build endurance.
Breathe deeply and stop if you feel dizzy, pausing with hands at heart center.
Rite 2: Leg Raises (Core Strengthening)
Lie flat on your back with arms at your sides, palms facing down.
Inhale as you lift your legs and head simultaneously, keeping legs straight.
Exhale as you slowly lower them back down without touching the ground.
Engage your core and maintain a steady breath throughout.
Rite 3: Arching (Opening the Heart & Throat Chakra)
Kneel on the mat with hands resting on the back of your thighs.
Inhale as you arch your spine, tilting your head back and opening your chest.
Exhale as you return to an upright position.
Keep your movements fluid and controlled.
Rite 4: Tabletop (Strength & Stability)
Sit on the mat with legs extended and hands placed next to your hips.
Inhale as you lift your body into a tabletop position, keeping knees bent and feet flat.
Allow your head to gently drop back, opening the throat.
Exhale as you return to a seated position.
Rite 5: Upward & Downward Dog Flow (Full-Body Activation)
Begin in an upward-facing dog position, with hands and feet on the ground and hips lifted.
Inhale as you arch your spine and lift your chest.
Exhale as you transition into downward-facing dog, pressing heels toward the mat.
Move fluidly between the two positions, maintaining a steady breath.
Tips for a Successful Practice
Breathe deeply: Synchronize breath with movement for optimal energy flow.
Start slow: Gradually increase repetitions to avoid strain.
Be consistent: Practice daily for maximum benefits.
Listen to your body: Modify movements if needed and rest when necessary.
Experience the Transformation
By incorporating the Five Tibetan Rites into your daily routine, you’ll cultivate vitality, balance, and a deeper connection to your body. This powerful practice has been cherished for centuries—experience it for yourself and unlock the secret to sustained energy and well-being.
✦