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Click here for DVD's, CD's and Books on the “Five Tibetan Rites”

The Five Tibetan Rites

Rejuvenate your Health

in only 10 Minutes Per Day

By Roux Malanwww.gatewaycoach.com

Copyright © 2011 All Rights Reserved

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The author of this book used his best effort in preparing this program. The author makes no

representation or warranties with respect to the accuracy, applicability,

completeness of the contents of this program. The author disclaims any warranties (expressed

or implied), merchantability, or fitness for any particular purpose. The author shall in no event

be held liable for any loss or other damages, including but not limited to special, incidental,

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or other professional should be sought. The author does not warrant the performance,

effectiveness, or applicability of any sites listed in the book. All links are for information

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purpose.

Want to improve your life visit

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TABLE OF CONTENT

1. Introduction

2. Preparation

3. Simple Stretches

4. Simply Walking

5. The Five Tibetans

Recommended Action Steps

Other Projects By Roux

Resources Mentioned In This Book

About The Author











1. INTRODUCTION

Hi there and welcome. I am so glad that you downloaded this little e-

book since it contains some information that can make a huge

difference to your health and well-being. The world of exercise can

be a very complex one. This e-book does not focus on difficult and

complex exercise routines. Its basic philosophy is that more is oftenless and less is more. It wants to present a very simple yet profound

exercise routine to you that you can practice your easily.

When it comes to exercise we all find ourselves in on of two

positions either we have our own exercise routine in place or we

don't. If you already have your own routine the suggestions in this e-

book may give you some additional ideas to add to it. If you still

need to get into the habit of exercising this session will give you two

simple yet effective options.

Before we look at the exercises themselves lets look at the benefits of

exercising. Exercise:

Boosts your energy level

Lowers low-density lipoprotein (LDL) cholesterol (the "bad"

cholesterol)











Raises high-density lipoprotein (HDL) cholesterol (the "good"

cholesterol)

Lowers your blood pressure

Reduces your risk of or manage type 2 diabetes

Manages your weight

Improves your mood

Helps you stay strong and fit

Improves your sex life

Our health is our most important treasure. Without our health it is

difficult to reach any other goal we have in mind. So it is one of the

most important areas in our lives to establish a routine that will help

keep in good shape. Therefore I am of the belief that it is better to

get find an exercise that can be base camp for you. Something you

can come back to time and time again. Something that can serve

your well for a life time. A kind of a minimum that you can keep up.

You can always do more than the exercise routines I will suggest

below. But what I suggest in this e-book is a minimum (a base camp)











that you need to keep up at all times. This minimum consists of two

types of exercise. The first is walking and the second is the so called

“Five Tibetans”.

2. PREPARATION

It is very important to prepare yourself well before you star

exercising since it can prevent injuries and reduce muscle pain.

Please consult your doctor or medical advisor if you have any

serious health condition before you start the exercise routines

mentioned in this e-book.

There are two ways in which you can prepare yourself to do the Five

Tibetans. You can either stretch or you can walk. It is best to do a

least one of these BEFORE you do the Five Tibetans routine.











3. SIMPLE STRECHES

In this section I share a series of five stretches that will give you a

good start. I would recommend that you do the stretches before each

and every walking routine and before your do the five tibetans.

Stretching greatly reduces the chances of getting injured whileexercising. This simple routine will take less than five minutes.

FIRST STRETCH: THE HIPS AND BACK

Lie down on your back with both legs extended. Put your left hand

exactly in the middle part of you leg behind the knee and place the

right hand gently over it. Now gently and slowly pull your right kneewith your hands towards your chest. Keep your head on the floor.

Slowly count till 30 before you release the stretch slowly. Repeat the

stretch in the same way on the left leg.

and











SECOND STRETCH: THE SHOULDERS

Either sit or stand up straight. Interlace your fingers behind your

head and place them on the lower part of the back of the head so that

both your upper arms more or less form a straight line. Now push

your arms backward so that your shoulder blades push towards each

other. Count till ten while you hold the stretch and then release it.

Repeat the stretch three times. When you have finished swing thearms forward rotating six times and then swing them backward six

the relax the shoulders.

and

THIRD STRETCH: THE KNEE

Stand up straight while supporting yourself against a wall or a chair

with your right hand. Grab the top of your left leg with your left

hand and gently and slowly pull it towards your buttocks as far as

you can. Count slowly till 30 before you release it. Repeat with the

opposite leg in the same way.











and

FOURTH STRETCH: THE ANKLESit on a chair or the egde of the bed. Lift your right foot from the

floor. Start to rotate your foot by using your ankle 12 times in a

clockwise direction. Now flex the foot by pointing the toes as far

down and pulling the hill up. Then change the position by pulling the

toes upwards and pushing the hill downwards. Do it six times. Now

rotate the foot by using your ankle 12 times in an anti-clockwise

direction. Again flex the foot in the same way described above.Repeat the process with the other foot. Once you are finished stand

with your feet shoulder width apart and lift your heels from the

ground so that you stand on your toes. Go down again and continue

doing so until you have done twelve repetitions.

and and and











FIFTH STRETCH: THE CALF STRETCH

Lean with both your forearms against a wall. Place your right foot

very near the wall and give one step back with your right foot.

Slowly and gently move your hips forward until you feel a good

stretch. Slowly count till 30 before you release the stretch. Repea

with the opposite leg.

and and and











4. SIMPLY WALKING

Always wear comfortable walking shoes that support your foot. It is

also important to wear comfortable clothing that is appropriate for the

weather and that can “breath”. Make sure that your clothes are bright

coloured so that motorist will be able to spot you easily. Walk slowly

for the first five minutes to warm up your muscles and then stretch

your muscles using the stretches mentioned above. After

walking session walk slowly for about five minutes to cool down.

Repeat the stretches.

It is important to start slowly and to slowly build your fitness. Youwill find a simple program below. We will also suggest a way to

make sure to stay within a certain heart rate range in order not to

overdo it. You will measure your heat rate by checking your pulse

for 10 seconds at your wrist or neck. You can also use an electronic

device that monitors your heart rate. In order to get the maximum

benefit of walking you need to work towards walking for 30 to 60minutes three times a week within your target heart rate zone. It is

important to track your progress. If you find it difficult to follow the

stretching routine I mentioned above here is a very good stretching

video that you can use: click here




http://www.diet.com/videos/play/katrinas-5minute-stretch-routine



http://www.diet.com/videos/play/katrinas-5minute-stretch-routine






Here is a 13-week program to get you going. Walk briskly with your

heel striking the ground first. The idea is to walk three days per

week. You will see the weekly total minutes in the last column.

WEEK

WALKING TIME

PER SESSION

(Three times a week)

WEEKLY TOTAL

One 5 15

Two 7 21

Three 9 27

Four 12 36

Five 14 42

Six 16 48

Seven 18 54

Eight 20 60

Nine 22 66











Ten 24 72

Eleven 26 78

Twelve 28 84

Thirteen 30 90

As I mentioned before it is very important to walk fast enough to

bring your heart rate up to the target range. If you do not do that you

will not get fit. It is also important to not exceed the target heart rate

since you do not want to overdo or injure yourself.

If you have a heart condition it is also important to discuss thiswith your physician. In the table below you will see that the first

column states an age. Look for the age category closest to yours and

then look at the target heart rate of your age category. You will see

that the target heart rate is stated in terms of a 10 second time

period. Therefore you will count how many times your heart is

pulsating within a period of 10 seconds. In this way you only need

ten seconds to establish whether you are exercising within your heart

speed range.











AGE TARGET HR ZONE

(50-85%)

20 16 - 28 (10 seconds)

25 16 - 27 (10 seconds)

30 16 - 27 (10 seconds)

35 16 - 26 (10 seconds)

40 15 – 25 (10 seconds)

45 15 – 25 (10 seconds)50 14 – 24 (10 seconds)

55 14 – 23 (10 seconds)

60 13 – 22 (10 seconds)

65 13 – 22 (10 seconds)

70 12 – 21 (10 seconds)

In the beginning stop every 5 minutes to check your heart rate. If it isabove the top of the zone slow down and if it is below walk a little

faster. Once you have established a good walking pace within your

target-heart-rate you can check every 10 minutes and later every 15

minutes.

So it is easy. First determine how long you should walk in the first

table and then determine your target heart speed and monitor it every

5 minutes when you start. As you get fitter you can lengthen thatperiod to 10 – 15 minutes. Once you are very fit you can abandon the

heart monitoring altogether. It is very important in the beginning

though to monitor your heart speed since you want to exercise in an

optimal zone.











5. THE FIVE TIBETANS

The Five Tibetan Rites is a yoga based exercise routine discovered in

the early 1900's, by a British army colonel, Colonel Bradford, while

living in a Himalayan monastery. These exercises are now practiced

all over the world and are said to prevent aging. In 1939, Peter Kelder

published "The Original Five Tibetan Rites of Rejuvenation," which

helped spread the rites to the western world. This book has since been

updated under a new title. "The Eye of Revelation - The Original

Five Rites of Rejuvenation," Borderland Sciences R

Foundation, 1989, ISBN 0-945685-04-1.

We give an introduction to these five exercises below:

Start of by doing each exercise for three repetitions if you are

relatively healthy and fit. If not please check with your physician

before you start doing them. Individuals on medications should also

check with their physicians. Everybody should only do what they

can comfortably achieve in practising the exercises since some

require a certain strength. So please go slowly.Never do more than21 repetitions of any one of the exercises.

Please be aware of the fact that these five exercises can unleash a

detoxification effect which maybe unpleasant. This is another reason

for taking it slow.











Before you do the “Five Tibetans” either walk or do the stretches in

this e-book.

It is best do to the “Five Tibetans” every day for best results. It is

best to do them early in the morning, but if that is impossible any

time during the day will be fine. Do not do them in the evening

though since they are energizing and some people find it difficult to

fall asleep after the routine.

Be sure to follow the instructions below and take a look at the

pictures in order to do the exercises in the right way as prescribed. If

you experience any dizziness when you start to practice these

exercises stop for a while and wait until the dizziness disappears

before you continue. Start slowly and be patient as you build up the

maximum of 21 repetitions in the following way. This is if you are

relatively healthy. If you have health problems and your physician

approved pace yourself possibly slower than the program below:

Week One 3 repetitions

Week Two 3

Week Three 3

Week Four 3Week Five 5

Week Six 7

Week Seven 9

Week Eight 11











Week Nine 13

Week Ten 15

Week Eleven 17

Week Twelve 19

Week Thirteen 21

RITE NUMBER ONE (FOR BALANCE)

1) Stand up straight with your arms outstretched to the sides with

your hands pointing outward and palms facing down to the ground.

2) While you hold the arms in the position of (1) turn anti-clockwise

if you live in the Southern hemisphere or clockwise if you live in the

Northern hemisphere. If you are turning anti-clockwise turn your

head slightly to the left so that you can focus your eyes on the

middle finger of your left hand. If you are turning clockwise turnyour head slightly to the right so that you can focus your eyes on the

middle finger of your right hand.

3) Slowly spin around by leading with the left foot if you are

spinning anti-clock wise and leading with the right if you are











spinning clockwise. Repeat the spin until you have finished the

repetitions for today without a break.

4) When you stop keep the original position that you started off in.

You will find that you feel that you are still turning. Keep in the

original position and keep gazing at your middle finger until the

landscape stopped spinning for you.

5) Once the world stops turning bring your hands together in front of

your heart in a prayer-like pose.

6) Take a deep breath, inhaling through your nose. Exhale through

your mouth pursing your lips together to form a “o”. Repeat the

inhaling and exhaling three times and then move on to rite two.

RITE NUMBER TWO (CORE STRENGTH)

1) Lie down on your back on a mat with your legs fully extended andankles touching. Place your arms by your sides with the palms flat

on the floor next to you and then move them slight under your

buttocks for support.











2) Inhale through your nose, lift both your legs and head from the

floor while tucking your chin gently into your chest. You hands

remain slightly tucked under your buttocks. Do it all in one smooth

movement. Keep your lower back flat on the ground.

3) Now exhale through you mouth while you bring you legs and head

down to the ground.

4) Repeat until you have finished the repetitions for today without a

break.

5) While still lying down place your hands on your belly and take a

deep breath, inhaling through your nose. Exhale through your mouth

pursing your lips together to form a “o”. Repeat the inhaling and

exhaling three times and then move on to rite three.

RITE NUMBER THREE

and

1) Kneel down and place the feet flat on the floor with toes pointing

backward (alternatively for more stretch put the toes of both feet on

the floor while the rest of your feet from a 90 degree angle with the

floor.) Keep both your knees and feet shoulder width apart.











2) Place your hands on your buttocks, keep your spine erect and tuck

your chin gently into your chest.

3) Inhale through your nose, arch your back backwards from the

waist and drop your head as far back as you comfortably can. Let

your hands support you as you lean back and tighten the muscles of

the anus.

4) Then exhale through the mouth and return to the starting position.

5) Repeat the entire movement till your reach the number of

repetition for today in a continuous motion without

6) When you are finished with this exercise sit back on your heels

and place your hands on your belly. Take a deep breath, inhaling

through your nose. Exhale through your mouth pursing your lipstogether to form a “o”. Repeat the inhaling and exhaling three times

and then move on to rite four.

RITE NUMBER FOUR:

and











1) Sit up straight and stretch your legs out in front of you. Th

place the palms of your hands flat on the floor exactly next to your

hips. Tuck your chin gently into your chest.

2) Inhale through the nose and raise your hips into the air as you

bend your knees while you roll on your heels till the soles of your

feet end up flat on the floor. Simultaneously bend your head as far

back as is comfortable for you. You will end up in a position whereyour trunk is parallel with the floor while your legs and arms form a

90 degree angle with the floor. You will form a kind of “table” with

your arms and legs forming the “legs” of the “table” and your chest

and belly will be the tabletop.

3) Exhale through your mouth as your come back to the starting

position.


break.

5) You feet should stay in the same place for the whole duration of

the exercise. Try not to bend your arms and legs to much. Keep

them as straight as possible.

6) When finished lie down and put your hands on your belly. Take adeep breath, inhaling through your nose. Exhale through your mouth

pursing your lips together to form a “o”. Repeat the inhaling and

exhaling three times and then move on to











RITE NUMBER FIVE:

and

1) Start this rite by standing on all fours on the floor. Thenstraighten your legs so that you are still standing on your hands and

feet but now with straightened legs and on your hands (with arms

straight) and bend toes. Keep your hands and feet more or less

shoulder-width apart.

2) Lower your hips so that they drop closer to the floor and

simultaneously move your head slowly up and as far back as you can.

3) While keeping your arms straight inhale through the nose and

raise your buttocks toward the ceiling and tuck your chin gently into

your chest at the end of the movement. You body will form a

triangle to the floor at the end of the movement (for somebody

looking from the side).

4) Exhale through the mouth as you swing back to the starting

position. Try to only touch the floor with ONLY your hands and feet

during the whole movement. Try to bend your arms and legs as little

as possible.












break.

6) When you have finished the fifth rite turn around and lie down on

your back and place your hands gently on your belly. Relax in this

position and breathe easily and naturally. Do this for 3-5 minutes

while you absorb and notice the energy in your body generated

during the exercise. Smile inwardly and keep you’re the focus of your mind roughly in the space just below your navel and halfway

inside your body. Notice any new sensations and feelings that occur

in your body during the resting period. Think thoughts of gratitude

and joy while smiling inwardly.











RECOMMENDED ACTION STEPS

Action One:

It is far easier to practice the “Five Tibetans” by means of a

DVD. Soclick here and check out the awesome resources

available to keep up a regular practice.

Action Two:

Also click here to check out the offer of our second “Five

Tibetans” provider.

Action Three:

Check out our other projects at http://www.gatewaycoach.com





http://www.fiverituals.com/?afl=80554





http://www.fiverituals.com/?afl=80554







OTHER PROJECTS BY ROUX

Life Coaching Program

Please visit http://www.gatewaycoach.com

Free Goals Report

Please click here

Imagining Something New Small Report

Please visit http://www.gatewaycoach.com/gates/gwc1/





http://www.freegoalsreport.com/cmd.php?a=852158&id=150

http://www.gatewaycoach.com/gates/gwc1/




http://www.freegoalsreport.com/cmd.php?a=852158&id=150

http://www.gatewaycoach.com/gates/gwc1/






RESOURCES MENTIONED IN THIS BOOK

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ABOUT THE AUTHOR

Since a very young age Roux had a keen interest in spirituality as

well as personal and human development. After finishing school he

studied theology at the University of Stellenbosch and attained a

Masters Degree in Clinical Pastoral Counselling & Therapy in 1993.

He then ministered to a congregation of more than a thousandmembers for till 2003. This year proved to be one of major transition

since he had to leave his career due to a change in convictions and he

went through a divorce. During his search for a new life path he

enlisted the help of a life coach and found it to be a major contributor

to the positive way in which my life unfolded from that point onward.

He then set the intention to assist others to experience the same lifetransforming difference that life coaching offered him. He enrolled

with New Insights Africa to get qualified as a Life Coach. He then set

himself the task to develop his own Life Coaching Process which he

called the Gateway Coaching Process. This process combines his

extensive knowledge of personal growth, psychology and spirituality.

Roux also served the Unitarian Church of Cape Town in a part-time

capacity since 2008. He is the father of two teenage daughters and an

avid reader. He enjoys writing and combines it with uniqu

photographic visuals. He currently lives in Rondebosch, Cape Town.



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