Yoga is becoming increasingly popular and there are around 200 million people around the world now doing it. There’s a good reason for this: yoga is good for your health.
“The mind and body are not separate entities. The gross form of the mind is the body and the subtle form of the body is the mind. The practice of asana integrates and harmonizes the two.” - Swami Satyananda
Did you know that around two-thirds of all Brits say that their work makes them feel stressed?
Yoga can make you less stressed. How so? By practising yoga, you are practising physical and spiritual wellness.
So what are the benefits of yoga and the Five Tibetan Rites? What makes it as good for the mind as it is the body?
In this article, we’re going to look at the main benefits of regularly doing the Five Tibetan Rites, how you can use them to increase your energy and vitality, improve your health through the yoga poses in them, and improve your overall well-being.
The 5 Tibetan Rites
There are approximately 45 different types of yoga, each with its own principles, practices, and rituals, and the Five Tibetan Rites make up part of this list.
The Five Tibetan Rites, as you may already know if you are a passionate yogi or have read some of our other posts, is a system of exercises, poses, and rituals that involves five principal positions performed in a specific order which is said to improve how your life force energy circulates.
The five positions are as follows:
- Tibetan Spin
- Prone To Upward Staff Pose
- Rabbit To Camel Pose
- Staff To Upward Plank Pose
- Upward Dog To Downward Dog
So, why must they be done in this particular order?
According to experts, moving your body in this sequence creates a cyclic effect on your breathing, emotions, and your insides in general. But you aren't going to get the desired effect by just doing this once, you need to do the Five Tibetan Rites regularly to get the maximum benefit.
In fact, it is said that you should ideally be practising them day or night, i.e. morning or evening. While you can do them during the day if you must, you need to understand that your body won’t get the greatest benefits and this will also, therefore, have a lower impact on your mindfulness.
To work on creating positive vibes and achieving mindfulness regularly, then we recommend that you do the 5 Tibetan Rites every day (preferably only once in a day), or at the very least five times a week to enable you to enter that greater state of mindfulness.
If you have not practised these positions before, then here is a guide on how they can be achieved.
The Tibetan Spin
The essential beginning to your journey of mindfulness, this first pose is actually simpler than its name suggests.
You merely have to spin around 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.
- Do this 12 times in total. If you start feeling dizzy, keep in mind that the Five Tibetan Rites are to help you and not an exercise to repeat at any cost.
You can change the speed by doing it faster or the balance by closing your eyes.
The Prone To Upward Staff Pose
The Second Tibetan Rite isn’t difficult either but you do need to focus on your breathing while moving your body into the correct position.
Without supporting yourself against a wall, you must:
- 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.
- Repeat this between 3 and 21 times (a gradual increase over time)
The Rabbit To Camel Pose
While there are a couple of ways to do this one, it’s recommended that you:
- Get onto your knees.
- 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.
- Contract your glutes and stretch your thighs.
- Repeat between 3 and 21 times (like with the other Tibetan Rites).
If you want to make the pose a bit more challenging, start on your knees, with your forehead on the floor and your hands crossed behind your back. Lift yourself up progressively, with your hands on your buttocks, and stick out your chest as much as you can.
The Staff To Upward Plank Pose
A trickier pose to master, this fourth rite requires you to make yourself into a bridge while looking upwards:
- 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.
- Ensure your pelvis is positioned between your hands. As you finish breathing out, press your chin against your chest.
- Repeat between 3 and 21 times.
Upward Dog to Downward Dog
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.
- Then, 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.
- Repeat this between 3 and 21 times.
All of the above poses work certain areas of your body, and you'll no doubt feel the muscles stretching during training. But it is all worth it in the end.
Search for a yoga class to take lessons here.
Increasing Your Energy with the Five Tibetan Rites
It’s difficult to find a negative to yoga and the Five Tibetan Rites; there are so many benefits that it’s hard to believe. One of the main benefits of the Five Tibetan Rites is that you’ll have more energy, both physical and spiritual.
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”. These chakras are stimulated by the Five Tibetan Rites.
Regular practice can leave you with high energy levels throughout the day. It’s recommended that you practise several times throughout the week.
Generally, the Five Tibetan Rites are thought of as a gymnastic activity that energises and balances your chakras. There are two ways this happens:
- At the end of the session, the Five Tibetan Rites will have stimulated your chakras.
- Over time, you’ll be in better condition overall.
It’s recommended that you do it either in the morning or evening and between 3 and 21 times several times a week.
Find out more about including the Five Tibetan Rites in your next yoga session.
Improving Your Vitality with the Five Tibetan Rites
As we explained, the first benefit of the Five Tibetan Rites is the energy it gives you.
How do you explain this?
This is due to concentration and the deep breathing you do during the Five Tibetan Rites. Thus, increased energy isn’t the only benefit you’ll get from yoga, you’ll also have increased vitality.
Over 87% of those who regularly practise yoga notice a difference between when they first started.
What do we mean by vitality? Is it the same thing as energy?
Not really, no. Energy is a feeling that anyone can feel, it’s physical and mental. Vitality is the body’s ability to store this energy. The Five Tibetan Rites can also help fight ageing.
This is why the Five Tibetan Rites isn’t just for experienced yogis. It’s for everyone!
You’re probably wondering how that’s possible. As we mentioned earlier (and in our other articles on the matter), there are several chakras around the body. The chakras are affected by external factors like health issues and ageing. The more they worsen, the more the energy levels of your chakras diminish. The Five Tibetan Rites can reverse the trend.
By regularly doing this ritual, you’ll increase your life force energy but you’ll also improve your vitality in the longterm. Some even call the Five Tibetan Rites the fountain of youth, but we’ll leave you to decide. However, if you want to improve your vitality, you need to regularly practise. You don’t need to think of the Five Tibetan Rites as a miracle cure. Instead, the effects will be visible because you’ll have spent several months doing them.
Did you think that’s all there was to the Five Tibetan Rites?
Don’t forget the benefit it has on your health!
Find out more about how to do the Five Tibetan Rites.
Improving Your Health with Yoga Poses
There are physical benefits of doing yoga. 65% of those of back problems said that their posture improved after a few yoga sessions. Here are a few poses to help:
- Seated forward bend
- Full back roll
- Pigeon Pose
Let’s get back to the Five Tibetan Rites.
How can it improve your health?
Here are some of the physical benefits:
- 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.
It’s recommended that you stretch at the end of each session and use aloe vera on your muscles to avoid aches and pains.
By focusing on your balance, you’ll become more agile and improve your physical and mental wellbeing. The Five Tibetan Rites only take between 15 and 20 minutes per day. There are plenty of positive benefits to it.
Why wait to start doing the Five Tibetan Rites?
We haven’t even gotten to the last benefit!
Improving Your Overall Wellbeing
As we said, you’ll improve your health and concentration with the Five Tibetan Rites.
The Five Tibetan Rites will provide you with a notable improvement in your wellbeing. Firstly, 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. Finally, the better your wellbeing, the happier you’ll be.
Thanks to yoga near me poses, breathing exercises, and mediation, the Five Tibetan Rites will improve your overall wellbeing.
The Five Tibetan Rites and the breathing exercises associated with mindfulness will also improve your mental wellbeing. You need to ensure that you do this in the moment. Living in the moment allows you to develop your mind and improve focus. This can help you get rid of:
- Negative thoughts
- Daily concerns
This will help you manage stress and become more zen. Improved wellbeing is within your reach! It only takes 15 minutes per day to change how you see the world while improving your body, health, and wellbeing.
The Five Tibetan Rites is fun and anyone can start benefiting from it today. Most yoga teachers will tell you that it’ll take a couple of months before you start seeing real change.
So when are you going to start?
If you want to enjoy the restorative properties of the Five Tibetan Rites and yoga in general, you could attend a yoga class or get your own personalised yoga classes from a yoga teacher or tutor on Superprof.
Whether you want to do Vinyasa yoga, Ashtanga yoga, or Iyengar yoga, you can balance your mind and body thanks to personalised yoga practices. Your yoga instructor can plan your sessions with you in mind. Since yoga and meditation are great for stress reduction and mindfulness (being aware of the present moment) and can help you increase flexibility, you'll start benefitting from the second you sit on the mat.
You can get tutorials for yoga for beginners, prenatal yoga, Bikram yoga, hot yoga, power yoga, hatha yoga, etc. In fact, since there are so many yoga styles, there's something for everyone!
On Superprof, there are three main types of yoga tutorial available: face-to-face tutorials, online tutorials, and group tutorials and each of them has its advantages and disadvantages.
Face-to-face tutorials are personalised sessions with a single student and the most cost-effective type of tutorial available. However, they tend to be the most expensive, too.
Online tutorials take place over webcam using video conferencing software and allow you to get tutorials from anywhere with a decent internet connection at any time of the day. With fewer overheads, these tend to be cheaper per hour than the face-to-face tutorials.
Finally, group tutorials include several students and are useful for those needing to share the cost of private tutorials. If you and some friends are interested in yoga, you should consider giving it a go! Of course, you won't get as much one-on-one time with the tutor.