A set of concentration exercises, known as "The Original Five Tibetan
Rites of Rejuvenation" has been published in the western
world by Peter Kelder in 1939. Due to unprecedented effectiveness
of these simple concentration exercises (which I have also verified
myself) Peter Kelder' book has been published again (Peter Kelder,
The Eye of Revelation - The Original Five Rites of Rejuvenation,
Borderland Sciences Research Foundation, 1989, ISBN 0-945685-04-1).
Below is my summary of these exercises.
According to Tibetan Lamas, these exercises aim
- stimulate spinning of all chakra vortices
- balance the activity of all chakras
Even if only a part of above aims is achieved,
the impact of these exercises seems to extend far beyond their
The most important in all Tibetan exercises described
below seems to be a conscious synchronisation of breathing with
physical activity. For best results, I strongly advise anyone
to practice basic 4 stage breathing techniques ( inhale, hold,
exhale, hold empty lungs) before trying Tibetan Rites.
The other important advice, passed on by ancient
Lamas and verified by modern medical science is that no exercise
at any stage should be too intense or make us feel exhausted.
This advice applies not only to The Five Tibetan Rites presented
below, but to any physical exercise.
If the intensity of the exercise is excessive,
not only such exercise is not beneficial, but may even
be harmful. If you are "loosing your breath" for example,
it is a sign that the body has entered an anaerobic (low oxygen)
emergency mode of operation and it is a fair warning from your
body and mind that you should slow down.
One method of assessing the right level of physical
activity for you is to observe your pulse rate. If it exceeds
90-100 - you should slow down. Another good gauge is this: if
you feel comfortable continuing the exercise (Tibetan, yoga, jogging,
walking, skating, roller skating, tennis etc.) over long periods
of time without strain, this level of activity is right for you.
Note, that with training you can increase the intensity of exercise.
After exercising at the right intensity you should not feel tired.
On the contrary, you should be more energetic and, most importantly,
have clearer, sharper mind. We should enjoy whatever we do, shouldn't
Applying the above advice to Five Tibetan Rites,
you should not get too enthusiastic about overdoing them. Although
they are very simple, the main emphasis should be on breath
synchronisation and fluency, rather than on speed and/or
number of repetitions.
Tibetan Lamas recommend starting with 3 repeats
and gradually building strength and skill to reach 21 repeats.
Performing more than 21 repeats, according to Lamas, is redundant
and therefore not necessary.
All motions in the following Five Tibetan Rites
need to be fluent, with depicted positions held between the motions
as shown in the following diagrams. PLease note breathing phases.
Tibetan #6 restricted exercise
and stretch your arms to the sides. Spin clockwise
standing at one spot. The most important, apart from
the clockwise direction of spin, is to make sure that
you stop before feeling dizzy and getting any
difficulty with your balance. Choose carefully the speed
and the number of full rotations (up to 21) which do
not make you dizzy. Gradually with practice, you should
be able to spin full 21 times and also increase the
speed without getting dizzy. Children do this exercise
spontaneously and they have plenty of energy.
Start stretched on your
back with your hands along
the body, palms of your hands on the floor, fingers
together. Raise your head and legs gradually while breathing
in. Your legs should be straight, straighten them as
much as you can. Tuck your chin against the chest. After
holding the position with raised legs and head, lower
them gradually while breathing out. Then relax your
muscles before repeating the cycle. Keep a breathing
rhythm so that all four phases of this exercise are
approximately of the same duration. If you need to miss
a cycle because you need a rest, keep breathing in
the same rhythm and wait for the entire breathing
cycle before starting again. Maintaining the rhythm
Lamas recommend exercise
#3 to be practiced immediately after the exercise #2.
Kneel on the floor, hands
on thigh muscles. Tuck the chin against the chest, breathing
out. Then arch back as far as you can bracing your arms
against your thighs while breathing in. When you return
to the original position, breathe out, relax and start
the cycle over again.
Lamas practice this exercise
with eyes closed, focusing inward for best effect.
Deep breathing and maintaining
rhythm is important. Keep a breathing rhythm so that
all four phases of this exercise are approximately of
the same duration.
Start sitting down on
the floor, legs straight, feet 30 cm (12 inches) apart,
palms of your hands on the floor alongside your buttocks.
Tuck the chin against your chest, breathing out.
Then arch your head back
and lift your body so that the knees bend and your arms
remain straight while breathing in. Aim to achieve the
horizontal position of the body as indicated in the
figure above and maintain it by tensing every muscle
in your body. Then exhale while returning to the original
sitting position. Your hands and feet should remain
at the same location on the floor. Relax with your chin
down and start the cycle over again.
This exercise may seem
to be initially more difficult than others. If you cannot
do it at first, continue with other exercises, trying
your best with this one every time. Gradually, Tibetan
#4 should become as easy as others.Keep a breathing
rhythm so that all four phases of this exercise are
approximately of the same duration.
In this exercise hands
and feet should be spaced slightly wider than your shoulders.
Start in a sagging position,
your spine arched back, hands perpendicular to the floor,
feet on the toes, head as far back as possible, breathe
out. Your body should be close to the ground, but not
While breathing in and
keeping your legs and arms straight, raise your body
as high as you can, as depicted above. Then breathe
out returning to the original position. Tense your muscles
at each position.
Keep a breathing rhythm
so that all four phases of this exercise are approximately
of the same duration.