Warm-Ups & Cool-Downs
Five Tibetan Rites of Rejuvination
Unfortunately, most of the links I’ve found online dealing with the Five Tibetan Rites read like a snake-oil salesman’s pitch. Let it be known that I don’t necessarily agree with the benefits they claim; I just find it to be a good, centering preparation for a fitness session.
I learned about the Rites while I was working at Camp Rince Ceol, an Irish dance camp. Vitaly (a Russian dancer with Riverdance) started out his yoga/pilates sessions with a version of these.
Most of this is paraphrasing from the M.K. Projects International website, so they should recieve the credit. (See "Additional Resources" at the bottom of this page for their website.)
Introduction
The most informative web page that I’ve found on the Five Tibetan Rites has been the print version of M.K. Projects' "The Five Tibetan Rites". They have additional information that can be very useful, as well as alternative and preparation rites that are not as strenuous as a few of the regular Rites are. They also have photos, and as I don’t have photos or illustrations yet, that page will truly prove helpful to most of you!
The names after the hyphen (-) are mine. Descriptive titles are easier for me to remember than numbers!
Beginning the Practice
Begin by doing three of these rites daily, increasing by two each day until you are doing 21 repetitions. Once you begin doing 21 repetitions, begin decreasing by two each day until you are again doing three. Repeat this process.
M.K. Project says to begin with one repetition each, but Vitaly started each group with three. It’s really your choice, though three seems a stronger start than one.
First Rite
Stand up straight. Stretch your arms out horizontally from your shoulders, with your palms facing the floor. (This is likely to gain energy from the ground.) Choose one spot ahead of you to concentrate on as your spin, to decrease dizziness; this is called 'spotting'. Ballet dancers do this when they spin.
Spin around clockwise, keeping your feet flat on the floor. Clockwise gathers energy - never spin counterclockwise, or you will lose energy. Take your time, and be gentle with yourself. Take care to keep good posture, with your shoulders and back strong.
It may be helpful to Irish dancers to keep yourself 'square' during the spin - keep your hips in line with your torso, and do not twist. Keep your center. Inhale and exhale deeply as you spin.
Gradually increase number of spins from three spins to 21 spins as explained above.
Second Rite
Lie flat on your back on the floor, and extend your arms along your sides. Place the palms of your hands against the floor, fingers together.
Raise your head off of the floor, tucking your chin into your chest. As you do this, lift your legs, knees straight, into a vertical position. If possible, extend your legs over your body, towards your head. Do not let your knees bend. Breathe in deeply as you lift your head and legs.
Slowly lower your legs and head to the floor, always keeping your knees straight. Allow your muscles to relax, and repeat. Exhale as you lower your head and legs.
Gradually increase number of curls from three to 21 as explained above. Come out of each position gently.
Third Rite
Kneel on the floor with your body erect - do not sit on your legs. Your hands should be placed on the backs of your thigh muscles. Your toes should be curled under throughout this exercise.
Incline the head and neck forward, tucking your chin in against your chest. Then move the head and neck backward, arching the spine. As you arch, you will brace your arms and hands against the thighs for support. Inhale as you arch.
After the arching, return your body to your original position. Exhale as you return to it.
Gradually increase number of arches from three to 21 as explained above.
Fourth Rite
Sit down on the floor with your legs straight out in front of you and your feet about a foot (30cm) apart. With the trunk of the body erect, place the palms of your hands on the floor alongside your buttocks. Take care to not curl your shoulders - keep your posture.
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. Breathe in as you raise up.
Then tense every muscle in your body. Hold your breath as you tense the muscles.
Finally, let the muscles relax as you return to your original sitting position. Breathe out fully as you come down. Rest before repeating this Rite.
Gradually increase number of tables from three to 21 as explained above.
Fifth Rite
Lie down with your face down to the floor. You will be supported by your 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 move the head back as far as possible.
Then, 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. Breathe in deeply as you raise your body.
Exhale fully as you lower your body back to position.
Gradually increase number of stretches from three to 21 as explained above.
Additional Resources
- Print Version of MKProjects.com’s "The Five Tibetan Rites" — Also contains health warnings, alternative rites and warm-up exercises
- Core Stability Linked to Injury Prevention