疏通五藏 Shūtōng wǔ cáng Unblock the Five Tibetans
Everything You Need to Know About the 5 Tibetan Rites 五藏 wǔ cáng
What they are?
The Five Tibetan Rites are an ancient yoga practice that consists of a sequence of five exercises performed 21 times a day.
Practitioners report that the program has many physical, mental, and spiritual benefits. These effects are thought to restore a person’s vitality and strength. Due to these benefits, the Five Tibetan Rites are traditionally known as the “Fountain of Youth.”
Let’s explore what the five rites are, how to perform them, and the benefits of this practice.
What are the 5 Tibetan Rites?
The Five Tibetan Rites are thought to be more than 2,500 years old. They were reportedly created by Tibetan lamas (monks), or leaders of Tibetan Buddhism, though their place of origin is still debated by some.
In 1985, the rites were first introduced to Western culture in the book “Ancient Secret of the Fountain of Youth” by Peter Kelder. This book, which describes the program as “youthing,” explains the exercises in detail.
The practice of these exercises is based on the body’s energy. According to practitioners, the body has seven energy fields, or vortexes. These fields are called chakras in Hindu.
It’s said that these fields control parts of the endocrine system, a network of glands and organs that regulate many of the body’s functions, including the aging process.
Practitioners say youth and vigor can be achieved when these energy fields spin at the same rate. People practice the Five Tibetan Rites in order to achieve this.
What are the benefits?
There’s limited research on the benefits of this practice. In general, they’re based on anecdotal reports by practitioners of the Five Tibetan Rites and the opinions of medical professionals and yoga instructors.
Reported benefits include:
●relief from joint pain and stiffness
●improved strength and coordination
●better blood circulation
●reduced anxiety
●better quality sleep
●improved energy level
●a youthful appearance
How to do the 5 Tibetan Rites
While each rite is meant to be practiced 21 times a day, you can begin by doing them less frequently.
During the first week, practice each rite 3 times a day. Add 2 repetitions per rite the following week. Continue adding 2 reps per rite each week until you’re doing 21 rounds of each rite every day.
Rite 1
The purpose of the first rite is to speed up the chakras. It’s common for beginners to feel dizzy during this exercise.
Stand up straight. Stretch your arms outward until they’re parallel with the floor. Face your palms down.
While staying in the same spot, slowly spin your body in a clockwise direction. Without bending your head forward, keep your eyes open and cast toward the ground.
Do 1 to 21 repetitions.
Spin as many times as you can, but stop when you feel slightly dizzy. You’ll be able to spin more over time. It’s best to avoid excessive spinning, which is said to overstimulate the chakras.
Rite 2
During the second rite, it’s important to practice deep rhythmic breathing. You should continue the same breathing pattern in between each repetition.
To do this rite, you’ll need a carpeted floor or yoga mat.
Lie flat on your back. Place your arms at your sides, palms on the floor.
Inhale and lift your head, moving your chin toward your chest. Simultaneously raise your legs straight up, keeping your knees straight.
Exhale and slowly lower your head and legs to the starting position. Relax all your muscles.
Complete 1 to 21 repetitions.
If you have difficulty straightening your knees, bend them as needed. Try to straighten them each time you perform the rite.
Rite 3
Like the second rite, the third rite requires deep rhythmic breathing. You can also practice this rite while closing your eyes, which helps you focus inward.
Kneel on the floor, knees shoulder-width apart and hips aligned over your knees. Straighten your trunk and place your palms on the back of your thighs, below your buttocks.
Inhale and drop your head back, arching your spine to open your chest.
Exhale and drop your head forward, moving your chin toward your chest. Keep your hands on your thighs during the entire rite.
Do 1 to 21 repetitions.
Rite 4
The fourth rite, sometimes called Moving Tabletop, is also done with rhythmic breathing. Your hands and heels should stay in place during the entire exercise.
Sit on the floor and extend your legs straight ahead, feet shoulder-width apart. Put your palms on the floor at your sides, fingers facing forward. Straighten your trunk.
Drop your chin toward your chest. Inhale and gently drop your head back. Simultaneously lift your hips and bend your knees until you’re in a tabletop position, with your head gently tilted back. Contract your muscles and hold your breath.
Exhale, relax your muscles, and return to starting position.
Complete 1 to 21 repetitions.
Rite 5
The fifth rite involves both the Downward-Facing Dog and Upward-Facing Dog poses. For this reason, it’s often called Two Dogs. This move also requires a steady breathing rhythm.
Sit on the floor with your legs crossed. Plant your palms in front of you.
Extend your feet behind you, toes curled and shoulder-width apart. Straighten your arms and arch your spine while keeping the tops of your legs on the ground. Drop your head back into Upward-Facing Dog.
Then, inhale and lift your hips, moving your body into an upside down “V” shape. Move your chin toward your chest and straighten your back into Downward-Facing Dog.
Exhale and move back into Upward-Facing Dog.
Do 1 to 21 repetitions.
To support your lower back, you can bend your knees when moving in between poses.
Safety tips
Like all exercise programs, the Five Tibetan Rites should be done with care. Start with gentle movements and a low number of reps.
Take extra precaution if you have:
Heart or breathing problems. Before trying these exercises, talk to your doctor to find out they’re safe for you to do.
Neurological disorders. Disorders like Parkinson’s disease or multiple sclerosis can cause poor balance. If you have one of these conditions, these exercises may not be safe for you to perform.
Conditions that cause dizziness. If you’re prone to dizziness, talk to a doctor before trying the first rite. The spinning motion may aggravate various conditions, including vertigo, circulatory issues, or nausea from medication.
Pregnancy. The spinning and bending movements may not be safe if you’re pregnant.
Recent surgery. The rites may cause complications if you’ve had surgery within the last 6 months.
The bottom line
The Five Tibetan Rites, or the “Fountain of Youth,” are a series of five yoga poses. It’s a traditional practice that’s been done for more than 2,500 years. People perform these rites with the intention of restoring youth and increasing vitality.
For best results, it’s recommended to regularly perform these poses. You can do them alone or with another exercise program.
If you have a health condition or are new to exercise, be sure to check with your doctor before trying these 5 Tibetan Rites moves.
它们是一系列五个特殊动作，在十周内逐渐增加，直到每个动作重复二十一次。
在 藏族五礼 (TFR) 方法中，每个动作之间进行三次“能量呼吸”。
该例程每天重复一次，大约需要十分钟。 有些人比其他人做得更快，而另一些人则喜欢做得更慢。
第一个姿势是旋转运动。 其余四个动作与其他瑜伽动作类似。
这个序列更像是一个流畅的、几乎像舞蹈一样流畅的套路，表演起来非常令人愉悦。
您可以在早上进行仪式来增强一天的能量，或者在一天结束时进行仪式来放松身心。 如果需要的话，您也可以在晚上进行这些活动，以补充能量。
您可以在任何适合您的时间进行这些活动 - 在家、工作、外出或旅行时等。
不需要特殊设备。 您无需前往任何地方即可完成这些操作。
一旦你学会了它们，它们就将伴随你一生。 他们不会继续花费你任何钱！
They are a series of five special movements that are gradually increased over a ten week period, until you are doing twenty one repetitions of each.
In the Tibetan Five Rites (TFR) method three "Energy Breaths" are taken between each movement.
The routine is repeated daily and takes around ten minutes. Some people do it quicker than others, and others prefer to do it more slowly.
The first posture is a spinning movement. The remaining four are similar to other yoga movements.
The sequence is more like a smooth, almost dance-like flowing routine, that is highly pleasurable to perform.
You can do the Rites in the morning to boost your energy for the day, or at the end of the day to wind-down. You can also do them in the evening to give you an extra boost of energy if needed.
You can do them at any time that suits you - at home, at work, outside, or while travelling, etc.
No special equipment is needed. You don't need to travel anywhere to do them.
Once you have learnt them, they are yours for life. They won't keep on costing you any money!
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