5 Anweisungen für tibetische Riten

5 tibetische Riten Schritt-für-Schritt-Anleitung

Wie Sie die unglaublichen Vorteile der verjüngenden Fünf Tibetischen Übungen nutzen können: Umkehrung des Alters, Wiederherstellung der hormonellen Gesundheit, leichtere Gewichtsabnahme und mehr!

Das Wichtigste, was Sie wissen sollten, ist, dass die 5 tibetische Riten wirken miteinander zusammen, Wenn Sie also die bemerkenswerte Wirkung dieser uralten tibetischen Übungen voll ausschöpfen wollen, sollten Sie alle fünf Übungen täglich durchführen (laden Sie sich ein kostenloses Poster mit den Fünf tibetische Riten unten):

Download a Free Poster of the 5 Tibetan Rites

Wenn Sie jedoch stark übergewichtig sind, sollten Sie die Riten #4 und #5 erst ausführen, wenn Sie eine ausreichende Rumpfkraft entwickelt haben.

Bevor ich Ihnen eine ausführliche Beschreibung gebe, damit Sie jeden der 5 Riten richtig ausführen können, möchte ich Ihnen drei praktische Tipps geben, die Sie beachten sollten:

Spitze #1. Wenn Ihre körperliche Verfassung durchschnittlich ist, Beginnen Sie mit nur 5-7 Wiederholungen für jede der 5 tibetischen Riten und steigern Sie sich bis zum vollen Satz von 21 jede Woche 2-3 Wiederholungen mehr.

Es ist viel wichtiger, sich Zeit zu nehmen und sich auf die korrekte Ausführung der Übungen zu konzentrieren, als sich zu drängen, den ganzen Satz in kürzester Zeit zu schaffen. Wenn Sie das empfohlene Maximum von 21 Wiederholungen für jede der 5 tibetischen Riten erreicht haben, wird das gesamte Training nicht länger als 10 Minuten dauern.

Tipp #2. Vermeiden Sie es, die Riten am Abend zu vollziehen denn sie bauen viel Energie auf, die stundenlang anhält, und es wird Ihnen schwer fallen, einzuschlafen. Es ist am besten, diese kraftvollen, Energie erzeugenden Fünf tibetischen Übungen früh am Tag zu machen. Und warum? Weil sie Ihren Stoffwechsel für den Rest des Tages ankurbeln und Ihr Körper dadurch mehr Fett verbrennen wird.

Tun Sie es trotzdem nach der morgendlichen Dusche, da das Wasser die Prana (Lebensenergie), die dieses Workout aufbaut. Wenn Sie die tibetischen 5 Riten richtig ausführen, sollten Sie nicht schwitzen, also sollte es kein Problem sein, danach nicht zu duschen.

Tipp #3. Führen Sie die 5 Tibeter auf nüchternen Magen an einem gut belüfteten Ort durch. (wenn möglich draußen, aber NICHT in der Sonne) und tragen Sie bequeme, lockere Kleidung.
Kommen wir nun zu den Schritt-für-Schritt-Anleitungen für die 5 tibetischen Riten.

1. Erster Ritus: Drehung im Uhrzeigersinn

Stellen Sie sich aufrecht hin und strecken Sie die Arme in Schulterhöhe vom Körper weg, die Handflächen zeigen nach unten, die Finger bleiben zusammen.

Drehen Sie im Uhrzeigersinn (nach rechts) während Sie tief durch die Nase einatmen während der ersten Drehung.

TIPP: Damit Ihnen nicht schwindelig wird, richten Sie Ihren Blick auf einen Punkt, zum Beispiel auf den kleinen Finger Ihrer rechten Hand.

Hören Sie auf, wenn Sie 21 Umdrehungen dieser ersten Übung der 5 tibetischen Riten ausgeführt haben.

Wenn Sie aufstehen, lassen Sie Ihre Muskeln einige Sekunden lang entspannen, während Sie ein paar Mal tief durchatmen und die Empfindungen in Ihrem Körper spüren, bevor Sie zum zweiten Ritus übergehen.

2. Zweiter Ritus: Bein heben

Legen Sie sich flach auf einen Teppich oder eine Matte, auf den Rücken, mit gestreckten Beinen und seitlich angelegten Armen, die Handflächen nach unten und die Finger zusammen.

Atmen Sie dabei tief durch die Nase ein, heben Sie gleichzeitig die Beine und den Kopf an und ziehen Sie das Kinn zur Brust.
Halten Sie die Beine gerade und versuchen Sie, sie in Richtung Kopf zu strecken.

Atmen Sie dabei durch den Mund aus, Senken Sie langsam die Beine und den Kopf und kehren Sie in die Ausgangsposition zurück, in der Sie flach auf dem Boden liegen.

Nachdem Sie 21 Wiederholungen dieses zweiten Ritus ausgeführt haben, stehen Sie auf und lassen Sie Ihre Muskeln einige Sekunden lang entspannen, während Sie die Empfindungen in Ihrem Körper spüren und einige Male tief durchatmen, bevor Sie zum dritten Ritus übergehen.

3. Dritter Ritus: Kniende Rückbeuge

Knien Sie sich mit gerader Wirbelsäule auf den Boden, die Beine zusammen, die Zehen angewinkelt. Legen Sie Ihr Kinn auf die Brust und stützen Sie Ihre Hände auf die Rückseite Ihrer Oberschenkel.

Atmen Sie dabei tief durch die Nase ein, Heben Sie den Kopf an und lehnen Sie sich zurück, indem Sie die Schulterblätter zusammenführen, den Kopf und den Nacken so weit wie möglich nach hinten neigen, die untere Wirbelsäule entspannen und Ihr Gewicht mit den Händen auf den Oberschenkeln abstützen.

Nicht belasten.

Achten Sie beim Einatmen darauf, dass Ihre Lungen voll sind, wenn Sie die hintere Position erreichen.

Während Sie kräftig durch den Mund ausatmen Entspannen Sie Ihr Gesicht und Ihre Wangen und kommen Sie nach vorne in die Ausgangsposition zurück, wobei Ihr Kinn an die Brust gedrückt wird.

Achten Sie beim Ausatmen darauf, dass Ihre Lungen vollständig entleert sind, wenn Ihr Kopf wieder in die Ausgangsposition zurückgekehrt ist.

After completing 21 repetitions of this Third Rite, stand up and allow your muscles to relax a few seconds while feeling the sensations in your body and breathing deeply a couple of times before moving to the Fourth Rite.

4. Fourth Rite: Table Top

Sit on the floor with your spine erect, legs straight, a little less than shoulder-width apart, arms to your side, palms down, fingers together, chin tucked against your chest.

While breathing out, raise your buttocks off the floor while bending your knees, shifting your weight to your arms and legs, continuing to raise your buttocks until your trunk and thighs are straight and parallel to the floor, letting your head go back as far as you comfortably can.

As you breathe in, return gently to your initial sitting position with your head dropped forward, chin tucked against your chest.

After completing 21 repetitions of this Fourth Rite, stand up and allow your muscles to relax a few seconds while feeling the sensations in your body and breathing deeply a couple of times before moving to the Fifth Rite.

5. Fifth Rite: Pendulum

Get down on the floor on your hands and knees (in push-up position), with your hands and legs a little less than shoulder-width apart.

While exhaling, come up on your toes shifting your weight in your arms, straighten your legs, arch your spine, bend your head back. Do not let your body touch the ground except for your curled toes and hands during this last exercise of the 5 Tibetan Rites.

While inhaling, bend at the hips, push your buttocks up into the air making an inverted V-shape with your legs and arms straight, while tucking your chin toward your chest and trying to put the soles of your feet flat on the floor.

Then, while exhaling, return to your starting position (arms supporting your weight and head pulled towards your back).

After completing 21 repetitions of the Fifth Rite, lay flat on the floor on your stomach with your arms stretched out from side to side, your head to one side and your eyes closed. Feel the sensations in your body. Relax fully waiting until your heart beat and breathing return to normal.

Finishing Up the 5 Tibetan Rites

After you complete the exercises, simply walk around and stretch a bit for half a minute and then go on about your day.
Beside getting into shape, boosting your energy, toning your body, kicking your body’s metabolism and fat-burning in just 10 minutes on a busy schedule, one of the main conveniences of the 5 Tibetan Yogic Rites is that you can do them at home, in your backyard, in a hotel room, in the park, on the beach or even at the office – if you have enough space for your mat.

It doesn’t really matter where you do them; as long as you are consistent you too will experience the astonishing health benefits of these five Tibetan Exercises >>

5 Tibetan rites video

The Five Rites Exercises

The following instructions and photographs are taken from the book Ancient Secret of the Fountain of Youth, Book 2.

Rite #1 Stand erect with arms outstretched horizontal to the floor, palms facing down. Your arms should be in line with your shoulders. Spin around clockwise until you become slightly dizzy. Gradually increase number of spins from 1 spin to 21 spins. Breathing: Inhale and exhale deeply as you do the spins.

Rite #2 Lie flat on the floor, face up. Fully extend your arms Along your sides and place the palms of your hands against the floor, keeping fingers close together. Then raise your head off the floor tucking your chin into your chest. As you do this, lift your legs, knees straight, into a vertical position. If possible, extend the legs over the body towards your head. Do not let the knees bend. Then slowly lower the legs and head to the floor, always Keeping the knees straight. Allow the muscles to relax, and repeat. Breathing: Breathe in deeply as you lift your head and legs and exhale as you lower your head and legs.

Rite #3 Kneel on the floor with the body erect. The hands should be placed on the backs of your thigh muscles. Incline the head and neck forward, tucking your chin in against your chest. Then throw the head and neck backward, arching the spine. Your toes should be curled under through this exercise. As you arch, you will brace your arms and hands against the thighs for support. After the arching return your body to an erect position and begin the rite all over again. Breathing: Inhale as you arch the spine and exhale as you return to an erect position.

Rite #4 Sit down on the floor with your legs straight out in front of you and your feet about 12″ apart. With the trunk of the body erect, place the palms of your hands on the floor alongside your buttocks. Then tuck the chin forward against the chest. Now drop the head backward as far as it will go. At the same time raise your body so that the knees bend while the arms remain straight. Then tense every muscle in your body. Finally let the muscles relax as you return to your original sitting position. Rest before repeating this Rite.¬†¬†¬†Breathing: Breathe in as you raise up, hold your breath as you tense the muscles, and breathe out fully as you come down.

Rite #5 Lie down with your face down to the floor. You will be supported by the hands palms down against the floor and the toes in the flexed position. Throughout this rite, the hands and feet should be kept straight. Start with your arms perpendicular to the Floor, and the spine arched, so that the body Is in a sagging position. Now throw the head back as far as possible. The, bending at the hips, bring the body up into an inverted “V”. At the same time, bring the chin forward, Tucking it against the chest. Breathing: Breathe in deeply as you raise the body, and exhale fully as you lower the body.

SPECIAL CAUTION: Spinning and stretching through the following exercises can aggravate certain health conditions such as any type of heart problem, multiple sclerosis, Parkinsons’s Disease, severe arthritis of the spine, uncontrolled high blood pressure, a hyperthyroid condition, or vertigo.

Problems may also be caused if you are taking drugs that cause dizziness. Please consult your physician prior to beginning these exercises if you have any difficult health issues or if you have any other concerns.

Preparation for the “Five Rites” Program

For the first week, and only if your are relatively healthy and fit, do each exercise three times.

If you are inactive, overweight, or have health problems begin these exercises doing one of the first three each day, and only if you feel totally comfortable doing this. Later in this article I will describe exercises you can do to help yourself strengthen so you can begin to do the “Five Rites”. If you have any concerns whatsoever, please consult with your physician. Individuals on serious medications should consult with their physicians.

If you are overweight do not do Rites #4 and #5 until you have developed some strength and endurance. Do the substitutes for #4 and #5 until you yourself feel ready to begin doing #4 and #5 of the “Five Rites”.

Do only what you feel comfortable doing. That may be only one of each exercise for the first week. Build up to two of each exercise the second week, three of each exercise the third week, etc. or at a faster pace only if your body does not hurt when you do these exercises.

21 is the maximum of each exercise you should ever do. If you want to enhance your program, do the exercises at a faster pace, but do not so more than 21 of each exercise each day. Doing more than 21 repetitions of each exercise in any day will affect your chakras negatively and can create imbalances in your body.

The “Five Rites” may stimulate detoxification¬† and often creates many unpleasant physical symptoms. This is why it’s recommended to increase the number of each exercise gradually on a weekly basis. I also recommend a vibrational detoxification with Choming Essences. For more information on vibrational detoxification with Choming Essences please visit my website http://www.mkprojects.com/.

If you have not exercised for some time, prepare to begin your “Five Rites” exercise program by walking daily, for a half hour each day if possible. Another alternative in preparation for the Five Rites is a stretching program with a gradual increase in the types of stretching exercises and the duration of this program.

A sugar free and low fat diet is an important support when integrating the “Five Rites” exercise program into your life. Also check for Digestive Food Sensitivities and eliminate all foods you do not digest easily.

Do the Five Rites exercises every day. The maximum you should skip is one day each week. If the exercises are done less than six days each week, the results will be greatly reduced.

If on certain days your time is limited, do 3 repetitions of each exercise. This takes less than five minutes.

For maximum benefit, do the exercises before breakfast in the morning, if at all possible. If this is not possible do them anytime during the day.

Background of the Five Rites Exercise Program

In 1985 a book called The Ancient Secret of the Fountain of Youth written by Peter Kelder was published which for the first time fully described an exercise program for “youthing”.

This is an exercise program used by Tibetan monks to live long, vibrant and healthy lives. In fact, this book states that many have lived longer than most can imagine by following the program often called the “Five Tibetan Rites”.

The benefits are described in this book and a subsequent book 2 with an expanded description of the program by the publisher called the Ancient Secret of the Fountain of Youth – Book 2, a companion to the original book by Peter Kelder. Many thanks to the publisher Doubleday for such a special an expanded explanation of the Five Rites.

Potential Benefits of the Five RitesThe authors provide many examples of the benefits of the “Five Tibetan Rites” including the following: looking much younger; sleeping soundly; waking up feeling refreshed and energetic; release from serious medical problems including difficulties with
spines; relief from problems with joints; release from pain; better memory; arthritis relief; weight loss; improved vision; youthing instead of aging; greatly improved physical strength, endurance and vigor; improved emotional and mental health; enhanced sense of well being and harmony; and very high overall energy.

How the Five Rites WorkMedical professions explain the benefits based on their personal perspective and I suggest you read the entire two books for a broad overview. However, the majority share the view that the rites represent a system of exercise that affects the body, emotions and mind.

The Tibetans claim that these exercises activate and stimulate the seven key chakras that in turn stimulate all the glands of the endocrine system.

The endocrine system is responsible for the body’s overall functioning and aging process. This means that the Five Rites will affect the functioning of all your organs and systems, including the physical and energetic systems and that includes the aging process.

The man who brought these Five Rights out of Tibet stated that “performing the Five Rites stimulates the circulation of essential life energy throughout the body”.

Chakras Chakra is an Indian Sanskrit word that translates to mean “Wheel of Spinning Energy”. Chakras are spinning wheels or vortexes of energy of different color that perform many functions connecting our energy fields, bodies and the Cosmic Energy Field.

Chakras are powerful electrical and magnetic fields. Chakras govern the endocrine system that in turn regulates all of the body’s functions including the ageing process. Energy flows from the Universal Energy Field through the chakras into the energy systems within our bodies, including the Meridian System.

Our bodies contain seven major chakras or energy centers and 122 minor chakras. The major chakras are located at the base of the spine (Root Chakra), at the navel (Sacral Chakra), in the solar plexus (Solar Plexus Chakra), within your heart (Heart Chakra), within the throat (Throat Chakra), at the center of your forehead (Brow or Third Eye Chakra), and at the top of your head (Crown Chakra). These chakras are linked together with all other energy systems in the body and various layers of the auras.

The Speed of the chakra spin is a key to vibrant health. The other keys to vibrant health that relates to the chakra is ensuring they are clear of negative energy and that they are perfectly shaped and not distorted.

The Five Rites speed up the spinning of the chakras, coordinate their spin so they are in complete harmony, distribute pure prana energy to the endocrine system, and in turn to all organs and processes in the body. This is one of the major requirements for vibrant health, rejuvenation and youthfulness.

Happy and Joyous Vibrant Health

With Love and Caring,
Mary Kurus

5 Tibetan rites

The Five Tibetan Rites Exercise Program This program is often described as a modified yoga program. Simply put, yoga is a science that unites the body, mind and spirit. Today this is often called Mind/ Body Healing.

The author of the book believes that yoga was brought to Tibet from India in the 11th or 12th century and that Tibetan monks over time developed modified these exercises and developed an effective program of exercises that western society now calls the “Five Tibetan Rites”.

The rugged mountainous conditions these monks live in may well account for their particular emphasis on vigor. Many of the yoga exercises and practices being taught in the western world today are very new.

The “Five Tibetan Rites” are exactly what the ancient Tibetans developed over many centuries of time. Therefore it’s very important to do the “Five Tibetan Rites” exactly as they are presented without altering the form or sequence to achieve some of the benefits accrued to these “Rites”.

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