A short explanation of the Five Tibetan Rites. http://www.insightstate.com/

2. The Five Tibetan Rites
(also known as The Five Tibetans, The
Five Tibetan Rites of Rejuvenation or
T5T) is a simple system of exercises
developed about 2,500 years ago in
Tibet.

3. It was first published in the west
by Peter Kelder in a small book
called The Eye of Revelation
(1939).
More then 2 million copies of
various versions of Kelder’s
book have been published.

4. Five Tibetan Rites origins:
In his book called The Five Tibetans (1994),
Chris Kilham wrote: “a genuine form of yoga
and were originally taken from an authentic
Indo-Tibetan tantric lineage”

5. WARNING!!!
Some practitioners also recommend taking
caution before performing the Rites due to the
possibility of aggravating certain health
conditions such as any type of heart problem,
multiple sclerosis, severe arthritis of the spine
or uncontrolled high blood pressure.

6. About performing the Five
Tibetan Rites.
● It is a must to do all five exercises one after the
other in the order given below.
● Start by performing three repetitions of each of the
movements one time each day.
● After a week, increase to five repetitions of each
Rite and so on, adding two repetitions every week,
until 21 repetitions of each Rite. Once you’ve
reached 21 repetitions of each exercise, you don’t
need to go on to more repetitions.

7. ● The number 21 is considered a sacred
number in Tibet.
● These exercises are for restoring energy,
not for building muscles.
● Perform the Five Tibetans Rites on an
empty stomach.
● If the rites are done less than six days each
week, the results will be reduced.
● The ideal time to perform The Five Tibetan
Rites is at sunrise or sunset, but you can do
them depending on your schedule. If you
perform the Five Tibetans Rites before
going to bed, make sure you have 30 or 45
minutes to relax.

8. How long does a complete cycle of
21 repetitions?
T5T 21 repetitions should take an average time of
10 minutes (some can do it faster, some can go up
to 20 minutes). here is a hint from colonel original
book from 1939:
“In either event he should not neglect the other
Rites, and above all he should never strain himself.
If he goes about performing the Rites in an easy,
interesting manner it will not be too long before he
finds everything working out satisfactorily, and that
he is doing the Rites the required 21 times a day.

9. The Five Tibetan Rites explained by
Colonel Bradford:
Rite 1
“Stand erect with arms outstretched, horizontal
with the shoulders. Now spin around until you
become slightly dizzy. There is only one caution:
you must turn from left to right.”

10. Rite 2
"Lie full length on rug or bed. Place the hands flat down
alongside of the hips. Fingers should be kept close
together with the finger-tips of each hand turned slightly
toward one another. Raise the feet until the legs are
straight up.
If possible, let the feet extend back a bit over the body
toward the head, but do not let the knees bend. Hold this
position for a moment or two and then slowly lower the
feet to the floor, and for the next several moments allow
all of the muscles in the entire body to relax completely.
Then perform the Rite all over again."

11. It is very important to connect the breath
with the flow of the exercises. During the
second rite the breathing should be:
Breath In raising your legs and head and
breath out lowering your legs and head.

12. Rite 3
"Kneel on a rug or mat with hands at sides, palms flat against the
side of legs. Then lean forward as far as possible, bending at the
waist, with head well forward—chin on chest. The second
position of this Rite is to lean backward as far as possible. Cause
the head to move still further backward. The toes will prevent you
from falling over backward. The hands are always kept against
the side of the legs. Next come to an erect (kneeling) position,
relax as much as possible for a moment, and perform Rite all
over again."
During the third rite the breathing should be:
Breath in going backward, breath out coming forward

13. Rite 4
“Sit erect on rug or carpet with feet stretched out in front. The legs
must be perfectly straight — back of knees must be well down or
close to the rug. Place the hands flat on the rug, fingers together,
and the hands pointing outward slightly. Chin should be on chest —
head forward.”
“Now gently raise the body, at the same time bend the knees so
that the legs from the knees down are practically straight up and
down. The arms, too, will also be vertical while the body from
shoulders to knees will be horizontal. As the body is raised upward
allow the head gently to fall backward so that the head hangs
backward as far as possible when the body is fully horizontal. Hold
this position for a few moments, return to first position, and RELAX
for a few moments before performing the Rite again.”

14. During the fourth Rite breathing should be:
Breath in raising your body, breath out returning
back to sitting position.
Advice:
“When the body is pressed up to complete
horizontal position, tense every muscle in the
body.”

15. Advice:
“The muscles should be tensed
for a moment when the body is
at the highest point, and again
at the lowest point.”
Rite 5
“Place the hands on the floor about two feet apart.
Then, with the legs stretched out to the rear with the
feet also about two feet apart, push the body, and
especially the hips, up as far as possible, rising on
the toes and hands.
At the same time the head should be brought so far
down that the chin comes up against the chest. Next,
allow the body to come slowly down to a ‘sagging’
position. Bring the head up, causing it to be drawn as
far back as possible.”
During the fifth Rite the breathing should be:
Breath in deeply raising your body, breath out as you
lower your body.

16. The Five Tibetan Rites benefits include:
● The most important feature of Five Tibetan Rites is that they help you maintain
your hormones in balance, resulting in a normal metabolism, thus practicing The
Five Tibetan Rites can help us maintain a normal body weight (in the first month of
practicing T5T, many people will experience lose weight, maybe, because the
practitioner is doing more physical exercise – 10 minutes per day, result in an
average 300 minutes per month – five hours of physical exercise during a month is
a lot, if you are sedentary type).
● In addition, medical research has uncovered convincing evidence that the aging
process is hormone-regulated.
● Other benefits are: increased energy, vitality and stamina, stress reduction, clear
mind, increased strength and flexibility, increase the quality of our sleep, stimulation
of the chakras, improved breathing, resulting in an overall improvement in health
and well-being.

17. „What the Rites actually do is
this: They start the seven
Vortexes spinning at a normal
rate of speed; at the speed
which is normal for, say, a
young, robust, strong, virile
person of twenty-five years of
age.” – Peter Kelder quote.

18. Find more information about The Five Tibetan Rites
of Rejuvenation on our website - Insight State
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