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2/13/2015 PrintVersionFiveTibetanRites
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TheFiveTibetanRites:ExercisesforHealing,Rejuvenation,andLongevity
ByMaryKurus
CopyrightMaryKurus2001,AllRightsReserved
Background
In1985abookcalledTheAncientSecretoftheFountainofYouthwrittenbyPeterKelderwaspublishedwhichforthefirsttimefullydescribedanexerciseprogramfor"youthing".ThisisanexerciseprogramusedbyTibetanmonkstolivelong,vibrantandhealthylives.Infact,thisbookstatesthatmanyhavelivedlongerthanmostcanimaginebyfollowingtheprogramoftencalledthe"FiveTibetanRites".Thebenefitsaredescribedinthisbookandasubsequentbook2withanexpandeddescriptionoftheprogrambythepublishercalledtheAncientSecretoftheFountainofYouthBook2,acompaniontotheoriginalbookbyPeterKelder.ManythankstothepublisherDoubledayforsuchaspecialanexpandedexplanationoftheFiveRites.
PotentialBenefitsoftheFiveRites
Theauthorsprovidemanyexamplesofthebenefitsofthe"FiveTibetanRites"includingthefollowing:lookingmuchyoungersleepingsoundlywakingupfeelingrefreshedandenergeticreleasefromseriousmedicalproblemsincludingdifficultieswithspinesrelieffromproblemswithjointsreleasefrompainbettermemoryarthritisreliefweightlossimprovedvisionyouthinginsteadofaginggreatlyimprovedphysicalstrength,enduranceandvigorimprovedemotionalandmentalhealthenhancedsenseofwellbeingandharmonyandveryhighoverallenergy.
HowtheFiveRitesWork
MedicalprofessionsexplainthebenefitsbasedontheirpersonalperspectiveandIsuggestyoureadtheentiretwobooksforabroadoverview.However,themajoritysharetheviewthattheritesrepresentasystemofexercisethataffectsthebody,emotionsandmind.TheTibetansclaimthattheseexercisesactivateandstimulatethesevenkeychakrasthatinturnstimulatealltheglandsoftheendocrinesystem.Theendocrinesystemisresponsibleforthebody'soverallfunctioningandagingprocess.ThismeansthattheFiveRiteswillaffectthefunctioningofallyourorgansandsystems,includingthephysicalandenergeticsystemsandthatincludestheagingprocess.ThemanwhobroughttheseFiveRightsoutofTibetstatedthat"performingtheFiveRitesstimulatesthecirculationofessentiallifeenergythroughoutthebody".
Chakras
ChakraisanIndianSanskritwordthattranslatestomean"WheelofSpinningEnergy".Chakrasarespinningwheelsorvortexesofenergyofdifferentcolorthatperformmanyfunctionsconnectingourenergyfields,bodiesandtheCosmicEnergyField.Chakrasarepowerfulelectricalandmagneticfields.Chakrasgoverntheendocrinesystemthatinturnregulatesallofthebody'sfunctionsincludingtheageingprocess.EnergyflowsfromtheUniversalEnergyFieldthroughthechakrasintotheenergysystemswithinourbodies,includingtheMeridianSystem.
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Ourbodiescontainsevenmajorchakrasorenergycentersand122minorchakras.Themajorchakrasarelocatedatthebaseofthespine(RootChakra),atthenavel(SacralChakra),inthesolarplexus(SolarPlexusChakra),withinyourheart(HeartChakra),withinthethroat(ThroatChakra),atthecenterofyourforehead(BroworThirdEyeChakra),andatthetopofyourhead(CrownChakra).Thesechakrasarelinkedtogetherwithallotherenergysystemsinthebodyandvariouslayersoftheauras.
TheSpeedofthechakraspinisakeytovibranthealth.Theotherkeystovibranthealththatrelatestothechakraisensuringtheyareclearofnegativeenergyandthattheyareperfectlyshapedandnotdistorted.
TheFiveRitesspeedupthespinningofthechakras,coordinatetheirspinsotheyareincompleteharmony,distributepurepranaenergytotheendocrinesystem,andinturntoallorgansandprocessesinthebody.Thisisoneofthemajorrequirementsforvibranthealth,rejuvenationandyouthfulness.
TheFiveRitesExerciseProgram
Thisprogramisoftendescribedasamodifiedyogaprogram.Simplyput,yogaisasciencethatunitesthebody,mindandspirit.TodaythisisoftencalledMind/BodyHealing.TheauthorofthebookbelievesthatyogawasbroughttoTibetfromIndiainthe11thor12thcenturyandthatTibetanmonksovertimedevelopedmodifiedtheseexercisesanddevelopedaneffectiveprogramofexercisesthatwesternsocietynowcallsthe"FiveTibetanRites".Theruggedmountainousconditionsthesemonksliveinmaywellaccountfortheirparticularemphasisonvigor.Manyoftheyogaexercisesandpracticesbeingtaughtinthewesternworldtodayareverynew.The"FiveTibetanRites"areexactlywhattheancientTibetansdevelopedovermanycenturiesoftime.Thereforeit'sveryimportanttodothe"FiveTibetanRites"exactlyastheyarepresentedwithoutalteringtheformorsequencetoachievesomeofthebenefitsaccruedtothese"Rites".
Beginningthe"FiveRites"ExerciseProgram
1. Forthefirstweek,andonlyifyourarerelativelyhealthyandfit,doeachexercisethreetimes.2. Ifyouareinactive,overweight,orhavehealthproblemsbegintheseexercisesdoingoneofthefirst
threeeachday,andonlyifyoufeeltotallycomfortabledoingthis.LaterinthisarticleIwilldescribeexercisesyoucandotohelpyourselfstrengthensoyoucanbegintodothe"FiveRites".Ifyouhaveanyconcernswhatsoever,pleaseconsultwithyourphysician.Individualsonseriousmedicationsshouldconsultwiththeirphysicians.
3. IfyouareoverweightdonotdoRites#4and#5untilyouhavedevelopedsomestrengthandendurance.Dothesubstitutesfor#4and#5untilyouyourselffeelreadytobegindoing#4and#5ofthe"FiveRites".
4. Doonlywhatyoufeelcomfortabledoing.Thatmaybeonlyoneofeachexerciseforthefirstweek.Builduptotwoofeachexercisethesecondweek,threeofeachexercisethethirdweek,etc.oratafasterpaceonlyifyourbodydoesnothurtwhenyoudotheseexercises.
5. 21isthemaximumofeachexerciseyoushouldeverdo.Ifyouwanttoenhanceyourprogram,dotheexercisesatafasterpace,butdonotsomorethan21ofeachexerciseeachday.Doingmorethan21repetitionsofeachexerciseinanydaywillaffectyourchakrasnegativelyandcancreateimbalancesinyourbody.
6. The"FiveRites"maystimulatedetoxificationandoftencreatesmanyunpleasantphysicalsymptoms.Thisiswhyit'srecommendedtoincreasethenumberofeachexercisegraduallyonaweeklybasis.IalsorecommendavibrationaldetoxificationwithChomingEssences.FormoreinformationonvibrationaldetoxificationwithChomingEssencespleasevisitmywebsitewww.mkprojects.com.
http://www.mkprojects.com/
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7. Ifyouhavenotexercisedforsometime,preparetobeginyour"FiveRites"exerciseprogrambywalkingdaily,forahalfhoureachdayifpossible.AnotheralternativeinpreparationfortheFiveRitesisastretchingprogramwithagradualincreaseinthetypesofstretchingexercisesandthedurationofthisprogram.
8. Asugarfreeandlowfatdietisanimportantsupportwhenintegratingthe"FiveRites"exerciseprogramintoyourlife.AlsocheckforDigestiveFoodSensitivitiesandeliminateallfoodsyoudonotdigesteasily.
9. DotheFiveRitesexerciseseveryday.Themaximumyoushouldskipisonedayeachweek.Iftheexercisesaredonelessthansixdayseachweek,theresultswillbegreatlyreduced.
10. Ifoncertaindaysyourtimeislimited,do3repetitionsofeachexercise.Thistakeslessthanfiveminutes.
11. Formaximumbenefit,dotheexercisesbeforebreakfastinthemorning,ifatallpossible.Ifthisisnotpossibledothemanytimeduringtheday.
Detoxification
Detoxificationisaprocessthathelpstocleanoutofthephysicalandenergeticbodytoxinsorpoisonsthathaveaccumulatedinyourphysicalcells,organs,systemsandinyourenergeticsystems(auras,chakras,meridiansystemandallelectromagnetic,magneticandelectricsystems).Istronglyrecommendthatpeoplebeginningthe"FiveRites"exerciseprogramundertakeaChomingEssencedetoxificationprogrameitherbeforeorastheybegintheseexercises.
Ifyouhaveneverdetoxifiedyouwillprobablyhavemanypoisonsaccumulatedinyourbodyandenergeticsystems.AfulldetoxificationprogramwithChomingFlowerEssence,GemEssences,andTreeEssenceswilleliminatealltoxins.DetoxifyingwithChomingEssencesusesvibrationalessences,orwhatissometimescalledvibrationalmedicinetoclearyoursystemsoftoxinsandpoisons.Thisincludestheeliminationofparasites,candida,viruses,andallpoisonsfrompollution,pesticidesetc.
Thisvibrationalapproachtodetoxificationiscompletelycomplementarytotheexercisesofthe"FiveRites".Detoxificationisessentialforvibrantandlonglife.Formoreinformationpleaserefertomyarticle"DetoxificationwithChomingEssences"andothervibrationalhealtharticlesonmywebsiteatwww.mkprojects.com.
"FiveTibetanRites"ExerciseProgram
Thefollowinginstructionsandphotographsforthe"FiveRites"andotherpreparatoryexercisesastakenfromthebookAncientSecretoftheFountainofYouth,Book2.IwillshowtheexactFiveRightsexercises,agroupofexercisesforthosewhoneedtodevelopflexibilityandstrengthbeforebeginningtodothe"FiveRites",andasetofwarmupexercises.Istronglyrecommendyoupurchasethebooksinceitprovidesdetailedinformationaboutmethodology,concernsandbenefitsnotincludedinthisarticle.
SPECIALCAUTION:Spinningandstretchingthroughthefollowingexercisescanaggravatecertainhealthconditionssuchasanytypeofheartproblem,multiplesclerosis,Parkinsons'sDisease,severearthritisofthespine,uncontrolledhighbloodpressure,ahyperthyroidcondition,orvertigo.Problemsmayalsobecausedifyouaretakingdrugsthatcausedizziness.Pleaseconsultyourphysicianpriortobeginningtheseexercisesifyouhaveanydifficulthealthissuesorifyouhaveanyotherconcerns.
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TheFiveTibetanRites
Rite#1
Standerectwitharmsoutstretchedhorizontaltothefloor,palmsfacingdown.Yourarmsshouldbeinlinewithyourshoulders.Spinaroundclockwiseuntilyoubecomeslightlydizzy.Graduallyincreasenumberofspinsfrom1spinto21spins.
Breathing:Inhaleandexhaledeeplyasyoudothespins.
Rite#2
Lieflatonthefloor,faceup.FullyextendyourarmsAlongyoursidesandplacethepalmsofyourhandsagainstthefloor,keepingfingersclosetogether.Thenraiseyourheadoffthefloortuckingyourchinintoyourchest.Asyoudothis,liftyourlegs,kneesstraight,intoaverticalposition.Ifpossible,extendthelegsoverthebodytowardsyourhead.Donotletthekneesbend.Thenslowlylowerthelegsandheadtothefloor,alwaysKeepingthekneesstraight.Allowthemusclestorelax,andrepeat.
Breathing:Breatheindeeplyasyouliftyourheadandlegsandexhaleasyouloweryourheadandlegs.
Rite#3
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Kneelonthefloorwiththebodyerect.Thehandsshouldbeplacedonthebacksofyourthighmuscles.Inclinetheheadandneckforward,tuckingyourchininagainstyourchest.Thenthrowtheheadandneckbackward,archingthespine.Yourtoesshouldbecurledunderthroughthisexercise.Asyouarch,youwillbraceyourarmsandhandsagainstthethighsforsupport.Afterthearchingreturnyourbodytoanerectpositionandbegintheritealloveragain.
Breathing:Inhaleasyouarchthespineandexhaleasyoureturntoanerectposition.
Rite#4
Sitdownonthefloorwithyourlegsstraightoutinfrontofyouandyourfeetabout12"apart.Withthetrunkofthebodyerect,placethepalmsofyourhandsontheflooralongsideyourbuttocks.Thentuckthechinforwardagainstthechest.Nowdroptheheadbackwardasfarasitwillgo.Atthesametimeraiseyourbodysothatthekneesbendwhilethearmsremainstraight.Thentenseeverymuscleinyourbody.Finallyletthemusclesrelaxasyoureturntoyouroriginalsittingposition.RestbeforerepeatingthisRite.
Breathing:Breatheinasyouraiseup,holdyourbreathasyoutensethemuscles,andbreatheoutfullyasyoucomedown.
Rite#5
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Liedownwithyourfacedowntothefloor.Youwillbesupportedbythehandspalmsdownagainstthefloorandthetoesintheflexedposition.Throughoutthisrite,thehandsandfeetshouldbekeptstraight.StartwithyourarmsperpendiculartotheFloor,andthespinearched,sothatthebodyIsinasaggingposition.Nowthrowtheheadbackasfaraspossible.The,bendingatthehips,bringthebodyupintoaninverted"V".Atthesametime,bringthechinforward,Tuckingitagainstthechest.
Breathing:Breatheindeeplyasyouraisethebody,andexhalefullyasyoulowerthebody.
ExercisesInPreparationForDoingtheFiveTibetanRites
ThefollowinggroupofexerciseshasbeendevelopedasapreparationfordoingtheFiveRites,orasanalternativewhenyouareunabletodoanyoftheFiveRites.DoingtheseexerciseswillhelpyoustrengthenandbecomemoreflexibletobeabletodotheFiveRitesastheyhavebeendescribedabove.
Dothesealternativeexercisesinthesequencefromonetofiveandwhenpossible,substitutetheFiveRiteexerciseintothisalternativeprogramuntilyouhavefullyintegratedtheFiveRites.
AswiththeFiveRites,beginbydoingtwoorthreeofeachexercisedaily,untilyouareabletodo10eachday.Onceyouareabletodotenofthesealternatives,youshouldbereadytobegindoingtheFiveRiteexercisesthemselves.
Alternative(forRite#1)Exercise#1
Standwithyourfeetabout12inchesapart.Extendyourarmspalmsdownuntilyourarms
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arelevelwithyourshoulders.Swingyourarmstotheright,lettingyourslappingyourlefthandagainstyourrightshoulder,withyourrighthandslappingagainstthesmallofyourback.Thenswingyourarmsintheoppositedirection,havingyourrighthandslapagainstyourleftshoulderandthebackofyourlefthandslapagainstthesmallofyourback.Asyouswingbackandforthallowyourtorsoandlegstofollowthemovement.Allowyourheelstoliftfromthefloorbutdonotalloweitherfoottocompletelyleavethefloor.Asyouswingrightturnyourheadright,andturnyourheadleftasyouswingtotheleft.
Breathing:BreatheinrhythmtoyourswingingMovement.
Alternative(forRite#2)Exercise#2
Liedownonthefloorandelevateyourheadandshouldersproppinguponyourelbowskeepingyourforearmsflatonthefloor,palmsfacingdown.Keepingyourlegsstraight,holdthemoffthefloorFor20or30seconds.
Breathing:Inhaleasyouraiseyourlegs,breatheinandoutnormallywhileholdingyourlegsup,andexhaleasyouloweryourlegs.
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Alternative(forRite#3)Exercise#3
Standwithyourbacktothewallandyourfeet1218inchesapart.Withoutmovingyourfeetbendforwardfromthehipssothatyourbuttocksrestagainstthewall.Slidedownward,bendingyourkneesasyougo.Keepslidingdownuntilyourthighsarehorizontal,asifyouweresittinginachair.Holdthispositionfor15secondsandthenslidebackup.
Breathing:Begintoexhaleasyouslidedowntothechairpositionandinhalewhenslidebackup.
Alternative(forRite#4)Exercise#4
Lieflatonyourback,yourarmsstraight,palmsdown,feetflat,andkneesbent.Pressyourpelvisupafewinchesoffthefloorandholditfor10seconds.Release
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andloweryourpelvistoitsoriginalposition.
Breathing:InhaleasyouliftyourpelvisandExhaleasyouloweryourpelvis.
Alternative(forRite#5)Exercise#5
Begininthetableposition.CurlyourtoesunderAndbendyourhipsraisingyourbuttockssothatYourbodyformsaninverted"V".Yourkneeswillliftupoffthefloor,yourlegswillbestraight,andyouroutstretchedarmswillbeinastraightlinewithyourback.Holdthispositionfor15seconds.
Breathing:Inhaleasyouraiseyourbuttocks,breathSlowlyanddeeplywhileholdingtheposition,andexhaleasyoureturntothetableposition.
WarmupExercises
Thefollowinggroupofexerciseshasbeendevelopedtoopen,relax,releasetension,tostrengthenvariouspartsofthebody,andtoprovidetoningtodifferentpartsofyourbody.
Ifyouareoverweight,inpoorphysicalcondition,orexperiencingseriousillness,thisgroupofexercisesisanexcellenttohelpyoubeginyourjourneytowardsphysicalfitness.IsuggestyoudothesewarmupexercisespriortotheFiveRitesifyouareoverweightorhavenotexercisedinalongtime.
Beginthisgroupofexercisesbydoing2ofeachexerciseandthengraduallyincreasetherepetitionuntilyouareabletodo10ofeachwarmupexercise.
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WarmUpExercise#1
Standupright,tiltyourheadsidewaystowardsyourleftshoulderandholditforfiveseconds,thentiltyourheadtowardsyourchestandholdit5seconds.ThentiltyourheadtowardsyourleftShoulderandholditfiveseconds,andlastlytiltyourheadbackwardandholditfiveseconds.Returnyourheadtoanormalposition.
Breathing:Exhaleasyoumoveyourheadaround,andinhaleasyoureturntotheuprightposition.
WarmUpExercise#2
Standupright,slowlyrotateyourshouldersinaforwardcircularmotion5times,thenreversethemovementandrotateyourshouldersinabackwardcircularmotion5times.
Breathing:Breathenormallybutdeeplyasyoudothisexercise.
WarmUpExercise#3
Standuprightwithyourarmshelpup,yourelbowsbent,andyourhandstogetherinfrontofyourchest,withyourfingertipstouchingandpalmsapart.Pressinwardonyourfingersuntiltheirinsidesurfacesarealmosttouching.Yourpalmsshouldnotbetouching.Releaseandpressyourfingersagain.
Breathing:Breathenormally.
WarmUpExercise#4
Inarelaxedstandingposition,holdyourarmsinfrontof
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you.Claspyourrighthandaroundyourleftwrist,withyourthumbagainsttheinsideofthewrist.Squeezegentlybutfirmlyfivetimes.RepeattheprocedurewiththelefthandSqueezingtherightwrist.
Breathing:Breathenormally.
WarmUpExercise#5
Reclineonthefloor,restingtheupperpartofyourbodyonyourupperarms.FlexyourkneesandrhythmicallybangThemupanddownagainstthefloorinrapidsuccession.Yourheelsshouldremainonthefloorthroughoutthisexercise.Dothisexercisefor2030seconds.
Breathing:Breathenormallythroughthisexercise.
WarmUpExercise#6
GetdownontheflooronyourhandsandKneeswithyourhandspositionedunderyourshouldersandyourkneesunderyourhips.Bringyourchinupandrotateyourhipssothetailbonemovesup,archingyourbackdown.Thentuckyourchinintoyourchestandrotateyourbacksothatyourpelvismovesdown,archingyou'reyourbackdown.
Breathing:Inhaleasyoumoveyourtailboneupandexhaleasyoumoveyourtailbonedown.
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Conclusion:ThedailypracticeoftheexercisesIhavedescribedinthisarticleisanessentialelementofvibranthealth.It'saprovenfactthatpeoplewholooseweightcanonlymaintaintheirweightlossiftheyincorporateadailyexerciseprogramintotheireverydaylives.
Theseexerciseswillstretchmusclesyouhaven'tfeltinyearssoapproachthisprogramgentlyandbeginwithoneortworepetitionseachday,increasingeachexercisebyonerepetitioneveryweek.AfteryouareabletodotenrepetitionsoftheAlternateExerciseprogram,youshouldbeabletobegintodotheFiveRites.
Andaddahalfhourofabriskwalkonadailybasis.Notonlywillitcontributetoyourphysicalhealth,itwillgiveyoutheopportunitytoenjoyallofnaturearoundyou.Youwillfeelyoungerthanyouhavefeltinyears.
HappyandJoyousVibrantHealth
WithLoveandCaring,
MaryKurus
Copyright2001MaryKurusAllRightsReserved
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