We all want to be fit and healthy and feel good in our own body.
At the same time, the fast-paced world, we have less and less time for going on long training. Increasingly we are looking for a solution that can bring excellent results.
The ancient Five Tibetans exercise will keep you fit and healthy, without spending much time and it can be done from the comfort of your home.

The ancient secret fountain of youth

Tibetan monks used these exercises in order to live longer and healthier. The exercise is described in the book “The ancient secret fountain of youth” written by Peter Kelder.
This title makes good sense because if you exercise regularly, five Tibetans will help to rejuvenate the entire body, both physically and mentally. Five Tibetans are exercises that are performed by Tibetan priests over a number of years. They present a certain lifestyle, and performing them every day, we are managed to create an opportunity for a healthier and longer life. As the name says, the exercise five Tibetans consist of five exercises that stimulate the flow of energy through all the chakras. The word chakra comes from a Sanskrit word meaning wheel. Chakra is an energy vortex, located in the human aura. It is described as indirect authority that receives energy from the outside and directs it further into the body. The position of seven main chakras corresponds with the main nerve tangles. Chakra is an active center that receives, approves and releases the life energy.

It is also affecting muscle development which contributes to a stronger and healthier muscular system. Exercise five Tibetans have no restrictions related to the age of trainees – they are suitable for all ages. It is important that the exercises are correctly performed and breathing should be in accordance with the movements. Just the harmony of movement and breathing, stimulate the energy flow through the chakras, which creates a feeling of health and vitality.

Health benefits of the Five Tibetan rites

reduces depression and anxiety
• increases concentration and memory
• rejuvenates the body
• improves digestion
• supports the work of the respiratory organs
• prevents bone loss
• helps with arthritis and rheumatism
• reduces back pain
• improves eyesight
promotes weight loss
• increases physical strength and endurance
• improves emotional and mental health

five tibetan rites health benefits

How to practice five Tibetan rites

Exercises have to be performed in the correct order, from first to fifth. You should use the same number of reps for all five exercises. Start with as many reps as you like, but you have to maintain the same number of reps in every exercise. Older people, for example, may feel that they need to start with 3 repetitions, but younger people can easily start with 9 or 11.

It may be easier to track the progress if you start with an odd number. For example, you can start with 1, 3, 5, 7, and so on. Each week, add two more repetitions of exercises. If you have started on Monday with three repetitions, next Monday you will go to 5, the next one is seven etc. When you get to 21 repetitions of each exercise, then stop adding reps and continue to practice with only 21 reps for each exercise.

Between sets, you can get up, put your hands on the hips, take a deep breathe, inhale through the nose and exhale through the mouth. Repeat twice. This will ensure better transition between exercises. An additional benefit of this exercise is that it does not take much time. The five exercises with 21 repetitions can be performed in about ten minutes.

This excellent physical activity doesn’t take too much time compared to many health benefits that it brings.

Exercise description

The first Tibetan

Stand up straight and stretch the arms. They have to be pa

rallel with the ground. Palms facing the ground. Turn in a clockwise direction. One turn is one repetition. At first, you may feel dizzy and in that case you can sit while performing the exercise. You don’t have to increase the number of reps in this exercise as long as you don’t get use to the movement.
Work out with the number of repetitions that suit you the best, and when you feel ready, start to increase the number. After you finish the exercise, extend your arms in front of the face and watch the fingers. It is a tip to quickly reduce dizziness.
This exercise improves the sense of balance.

The second Tibetan

Lie on your back and put the hands next to the body. Put your palms on the ground and legs together side by side.
Breathe in through the nose, slowly lift both legs and at the same time lift the head until your legs come into a vertical position, and the chin touches the chest.
While doing this don’t bend your knees and don’t lift your torso off the floor. At the same time, raise just the head and legs. Inhale while raising the head and legs, and exhale through the nose or mouth while coming back in a starting position on the ground.
If you face some difficulties while raising fully extended legs, you can slightly bend the knees.
Repeat the movement until you fulfill the desired number of repetitions.

The third Tibetan

Get on your knees, bend your feet so that the front part of the foot rests on the ground. Put the hands on the back of the thigh, just below the buttocks and bend your head so that the chin touches the chest. Knees should be 40 centimeters apart.
Breathe in through your nose and try to bend the upper body from the waist back. Throw your head back as far as you can. At the same time rely palms below the buttocks. Exhale through your nose or mouth until you return to the starting position.
Repeat the movement until you fulfill the desired number of repetitions.

The fourth Tibetan

Sit on the ground, put your hands next to your body with the palms touching the floor. The fingers and feet are in the same direction. It is important to put your hands right next to the torso and your legs have to be stretched out. Put your head down and try to touch chest with the chin. Breathe in through your nose and lift the torso up. Bend your knees until your feet are touching the ground. The arms are in the same position. Throw your head back as far as you can. The goal is to reach a position where the upper thighs are parallel with the ground. Exhale through your nose or mouth until you return to the starting position. The feet have to be in the same position all the time, because it is important not to slip off the ground. Arms are outstretched. Shoulders are the backbone of this exercise.
Repeat the movement until you fulfill the desired number of repetitions.

The fifth Tibetan

Lie on your stomach, put your palms on the ground next to the shoulders and lift your upper body. Use your toes to rely on the ground and throw your head backwards.
Use the front of the foot to rely on the ground, and throw your head back. Hands and feet should be about 60 cm apart. Breathe in through your nose and lift the buttocks and head simultaneously until it touches the chest.
Try to lift up your buttocks as much as possible, like you are trying to put the body in the shape of a triangle. Lift up standing on your toes as far as you can. Arms and legs should be extended. Exhale through your nose or mouth until you return to the starting position.
During the exercises the whole body (except the palms and toes) is above the ground. Repeat the movement until you fulfill the desired number of repetitions.
After you have performed the desired number of repetitions of each exercise, lie on the ground, stretch out and relax as much as you can.
Let the comfortable feeling overwhelm your body and breathe slowly. Meditate! Stay in this position for a few minutes.

Exercise five Tibetans can be done in the morning or in the evening.
When performing each exercise, focus on proper breathing. Breath should fill your body with oxygen and enable the opening of the meridians. While exhaling, imagine that you are releasing out all the tension that you have accumulated from previous training.

Extra tip: Take a shower with the lukewarm water after the exercises.

Bojana is passionate about sharing experience, tips and tricks related to nutrition, fitness and beauty. She is all about hacking a way to a healthy lifestyle. Her daily routine is a cup of lemon water, yoga and meditation.