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An Introduction to the Five Tibetan Rites

By Yann, published on 28/08/2019 We Love Prof - IN > Health and Fitness > Yoga > The Five Tibetan Rites

“Yoga does not just change the way we see things, it transforms the person who sees.” – B.K.S. Iyengar

Yoga is an activity that requires a lot of discipline to get the maximum benefit from it and some practices are easier than others.

Did you know that there are around 45 different types of yoga, each with its own principles, practices, and rituals?

The Five Tibetan Rites are part of it.

Do you know that the Five Tibetan Rites are? What are the basic principles? Can you practise them every day? What are the benefits?

In this article, we’ve got all the answers to your questions.

What Are the Main Principles of the Five Tibetan Rites?

When we talk about yoga, you should know that it’s neither a sport nor a discipline, but rather an entire lifestyle and there are rules to follow.

What are the principles of the Five Tibetan Rites? Yoga, like the Five Tibetan Rites, is for everyone as long as they understand the main principles. (Source: jonathansautter)

Yoga focuses on respecting others and yourself.

The Five Tibetan Rites is a system of exercises, poses, and rituals that involves five different positions in a particular order which is said to improve how your life force energy circulates. It includes the following five positions:

  • Tibetan Spin
  • Prone To Upward Staff Pose
  • Rabbit To Camel Pose
  • Staff To Upward Plank Pose
  • Upward Dog To Downward Dog

It’s essential that you do these 5 steps in this order.

Why?

There’s a cyclic effect on your breathing, emotions, and insides.

You need to also do the Five Tibetan Rites regularly. It’s recommended that you do them:

  • In the morning or evening. You can do them during the day but you won’t get the greatest benefits in terms of mindfulness.
  • Between 3 and 21 times. The more you do it, the more you’ll enter a state of mindfulness.
  • Every day if you can or at least 4 or 5 times a week.
  • Not more than once a day.

You should also work on your mindfulness regularly. This allows you to connect with yourself and enjoy the full benefits of the exercises.

So what are the benefits?

What Are the Benefits of the Five Tibetan Rites?

It’s been shown that those who do yoga are in better shape due to:

  • Poses, which act on your body and energy.
  • Breathing, which acts on your wellbeing.
  • Meditation, which acts on your mind.

What are the benefits of the Five Tibetan Rites? The Five Tibetan Rites can benefit the body, mind, and spirit! (Source: leninscape)

So what are the benefits of the Five Tibetan Rites? Are they the same as yoga?

There are some particularly important benefits if you do them regularly:

  • More energy
  • More vitality
  • Improved health
  • Improved wellbeing

As you may know already, the energy in our body culminates at the chakras. There are 7 main chakras which are the main junctions for your energy. This is why we often talk about “internal energy” or “life force energy”.

The Five Tibetan Rites can stimulate these chakras. By stimulating these areas, you can make them more active and slow the ageing process, which can have physical and mental benefits.

In terms of health, it may seem surprising, but your body functions better thanks to yoga. Here are the main physical benefits of the Five Tibetan Rites.

  • Better breathing.
  • Flexibility, strength, and tone.
  • Improved balance.
  • Improved concentration.

What do these benefits do for our health?

It’s quite simple. By breathing better, you oxygenate your body and mind better. Oxygenation leads to better rest and helps your body to work better. After all, your blood brings oxygen to your organs to make them work.

The Five Tibetan Rites can help you become more flexible, toned, supple, and stronger.

In what way can this improve your health?

In almost every way! By working on parts of your body that are usually inactive, you’ll be able to improve your body’s overall wellbeing. Furthermore, regularly moving can reduce the risk of cardiovascular issues. Finally, when you finish the session, there’ll be a release of endorphins, leading to a feeling of satisfaction. Regularly doing this can ease pain, increase happiness, and improve your overall wellbeing.

As you’ll have understood, the Five Tibetan Rites are good for your mind, body, and spirit!

The Five Positions that Make Up the Five Tibetan Rites

If you regularly practise yoga, you’re probably familiar with the most common yoga poses like the Lotus or Dog pose.

What are the Five Tibetan Rites? The downward dog is an important part of the Five Tibetan Rites. (Source: AndiP)

Do you know the poses that make up the Five Tibetan Rites?

The Five Tibetan Rites is a sequence of 5 different poses that you should repeat between 3 and 21 times.

Here are the five poses that make up the Five Tibetan Rites:

  • Tibetan Spin
  • Prone To Upward Staff Pose
  • Rabbit To Camel Pose
  • Staff To Upward Plank Pose
  • Upward Dog To Downward Dog

The first pose, the Tibetan Spin, is quite simple. You just have to spin around. It’s as follows:

  • Stand up with your arms out. Your right palm should be facing upwards and your left palm should be facing downwards.
  • Now turn clockwise if in the Northern Hemisphere and anticlockwise if in the Southern Hemisphere.

The objective of the Tibetan Spin is to use your magnetic field to work on your energy.

Prone To Upward Staff Pose will help you breathe better. Here’s how you do it:

  • Lie on the floor with your back straight.
  • Place your hands under your buttocks to protect your lumbar (optional).
  • Raise your head and legs as you breathe out.
  • Lower your head and legs as you breathe in.

The second Tibetan rite is to stimulate the Solar Plexus chakra.

The Rabbit To Camel Pose is quite technical and you’ll need to work on it. Here’s how to do it:

  • Kneel down.
  • Place your palms on the back of your thighs.
  • Dip your head so that your chin presses onto your chest as you breathe out.
  • Lean backwards as far as you can without falling over and lift your chin upwards as you breathe in.

This rite is to take the energy from the solar plexus chakra to the heart chakra while stretching your hips and your abdominal wall.

The Staff To Upward Plank Pose isn’t for beginners either as you need to be flexible. Here’s how you do it:

  • Sit on the floor with your legs stretched out in front of you.
  • Place your hands by your pelvis.
  • Raise your pelvis upwards as you breathe in and bend your knees so that your shins are vertical but your thighs are horizontal.
  • Move back to your original position with your back straight and your legs outstretched as you breathe out.

This rite works on your muscles, particularly those in your shoulders, back, and buttocks.

Finally, the Upward Dog To Downward Dog is the fifth of the Five Tibetan Rites. It is probably the most famous of yoga poses. You start this pose by sitting on your heels, then going onto all fours:

  • Spread your legs as wide as your hips.
  • Spread your hands as wide as your shoulders.
  • From there, do as follows:
  • Raise your pelvis while keeping your legs straight.
  • Press your hands and feet into the floor while keeping your chin against your chest as you breathe out.
  • Lower your pelvis, contracting your buttocks, and raise your head upwards as you breathe out.

Upward Dog to Downward Dog can stretch your entire body and free your mind.

You might have noticed how these exercises will make you more flexible and agile.

So how do you put all these poses together for a whole session?

The Five Tibetan Rites in a Session

If you’re wondering how to do a yoga session with the Five Tibetan Rites, in particular, you’ve come to the right place. Once you’ve learnt each of the poses involved, you’re ready to begin. Remember that regularly doing the Five Tibetan Rites is important and that you should:

  • Do the Five Tibetan Rites regularly throughout the week.
  • Repeat the five rites between 3 and 21 times each session.
  • Make it either part of your morning or evening routine.
  • Focus on your breathing during each pose.

How can you plan a yoga session for the Five Tibetan Rites? Whether alone or in a group, you should practise the Five Tibetan Rites regularly. (Source: janeb13)

To do this, you might want to get help from professional yogis. You can find plenty of resources to help you plan a yoga session:

  • Online yoga websites by yogis or personal trainers.
  • Yoga learning resources.
  • Yoga teachers on social media websites like Instagram.

On Superprof, we have yoga tutors who can help you master the Five Tibetan Rites.

Finally, to get the most out of your yoga session, don’t forget to split your session into three main parts.

  • The introduction, where you will focus on mindfulness.
  • The poses, where you’ll focus on breathing.
  • The meditation and conclusion, where you’ll benefit from the earlier parts of the session.

Good luck with the Five Tibetan Rites!

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