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The Five Tibetan Rites - Week one
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Week one – Each exercise performed 7 times (Beginner level).
1 – Clockwise Spin
2 – Leg Raises
3 – Kneeling Backbend
4- Table top pose
5 – Downward dog to Upward dog
Do them with purpose and intention and focus on correct form and breathing.
It’s now 2018. Nobody is getting any younger. Is there a secret to eternal youth and health for body and mind?
The Tibetan monks seemed to think so. Maybe they know something we don’t.
Practised for over 2500 years the Five Rites are a series of 5 yoga based exercises performed in sequence daily.
This will be a 3 week fab challenge. Starting Sunday 14th for 3 weeks only.
Open to everyone. Completely free. Requires no prior training or equipment. Can be done anywhere you can swing a cat.
Declare your intentions to give it a go. Post if you’re in and make yourself accountable to yourself and to the group.
Rules: Apart from sickness or injury they are to be done every day. Preferably in the morning on an empty stomach. Post you have completed your daily set.
Week 1 - 7 reps (Beginner) – Starts Sunday 14/01/18
Week 2 – 14 reps (Intermediate) – Starts Sunday 21/01/18
Week 3 – 21 reps (Tibetan Monk) – Starts Sunday 28/01/18
Listen to your body. Adapt and adjust if necessary. Make them harder or easier depending on your level.
There’s no guarantee of anything. You get out what you put in and you and you alone are responsible for your own health.
Look online and watch on Youtube examples how to correctly perform the Five Rites.
First Rite – Clockwise Spin
Stand up straight. Arms out to side palms facing down. Spin clockwise. Watch you don’t knock the telly over. When you’ve completed the turns bring your hands into prayer at the heart. Look at your thumbs. Breathe and let your body relax.
Second Rite – Leg Raise
Lay on the floor, flat on your back, Arms straight. Inhale deeply through your nose. Lift your head and legs simultaneously. Tuck you chin into your chest. Keep legs straight and try to entend them towards your head. While exhaling through your mouth slowly lower legs and head. Fully relax. Then repeat.
Third Rite – Kneeing Backbend (Rabbit to Camel pose)
Kneel on the floor with toes curled under. Spine straight. Place hands on top of your bum. While inhaling through nose raise head up while leaning back as far as you comfortably can. Relax lower spine and support weight with your hands. Careful not to strain too much and listen to your body. Time inhale so your lungs are full on the backward bend. Exhale as you come forward, tucking chin to chest bending forward to rabbit pose. Repeat the back bends concentrating on your breathing.
Fourth Rite – Table top
Sit on floor legs out straight in front. Palms on floor fingers facing forward. Tuck chin to chest , drop head back and raise body so knees are bent and arms are straight. You should look like a table. Breathe out while in table pose and in for sitting. If you are really advanced you can do an L sit to table to make it more challenging.
Fifth Rite – Down ward dog to upward dog
Look on google or youtube for how to perform the fifth Rite. I’m not doing it for you.
Good Luck! See ya Sunday ??
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By (user no longer on site)
over a year ago
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"Is it better to do this at a particular time of day?
Does it really turn you into a monk?  "
I can do the monk bit already...
Join fab....no further training required  |
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By (user no longer on site)
over a year ago
|
"That's me failed at week one. I can't kneel.
Signing myself off 
Adapt. Do a variation. Work with what you can do and you might be surprised how you improve over three weeks. "
If I can do it standing up or sitting on a chair will it have a worthwhile effect? |
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"Is it better to do this at a particular time of day?
Does it really turn you into a monk? "
In the morning on an empty stomach is best.
You only turn into a monk if you shave you head and go and live atop of a mountain. Might be a good look!  |
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"That's me failed at week one. I can't kneel.
Signing myself off
Adapt. Do a variation. Work with what you can do and you might be surprised how you improve over three weeks.
If I can do it standing up or sitting on a chair will it have a worthwhile effect?"
Yes. Can be done standing. |
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"That's me failed at week one. I can't kneel.
Signing myself off "
Although honourable in its intention as one who understands yoga I feel the concept is misguided x
It is touted as a challenge
Yoga should not be
It is given a time limit
Yoga should be for life
It is suggested to make oneself accountable to the group
Yoga should be about personal discovery and practice not comparison to others
To the poster above you have not failed, you are not signed off you can indeed do a daily practice of whatever you feel you can do even if that is standing straight with your eyes closed breathing carefully
I will reiterate the op intention is admirable however
Habitual mindful practice is the key beyond any specific moves
10 minutes a day being body and muscle aware every day for life will have astonishing effects and it is your journey everyone's can be and should be different , I suggest it's not a journey of ability or achievement directly , but a journey of self understanding x
Peace x
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"That's me failed at week one. I can't kneel.
Signing myself off
Adapt. Do a variation. Work with what you can do and you might be surprised how you improve over three weeks.
If I can do it standing up or sitting on a chair will it have a worthwhile effect?"
Hoping you get an optimum version that works for you |
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By *ady LickWoman
over a year ago
Northampton Somewhere |
"That's me failed at week one. I can't kneel.
Signing myself off
Although honourable in its intention as one who understands yoga I feel the concept is misguided x
It is touted as a challenge
Yoga should not be
It is given a time limit
Yoga should be for life
It is suggested to make oneself accountable to the group
Yoga should be about personal discovery and practice not comparison to others
To the poster above you have not failed, you are not signed off you can indeed do a daily practice of whatever you feel you can do even if that is standing straight with your eyes closed breathing carefully
I will reiterate the op intention is admirable however
Habitual mindful practice is the key beyond any specific moves
10 minutes a day being body and muscle aware every day for life will have astonishing effects and it is your journey everyone's can be and should be different , I suggest it's not a journey of ability or achievement directly , but a journey of self understanding x
Peace x
"
Pphhhhhwwwwoooòaaaaar  |
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"That's me failed at week one. I can't kneel.
Signing myself off
Although honourable in its intention as one who understands yoga I feel the concept is misguided x
It is touted as a challenge
Yoga should not be
It is given a time limit
Yoga should be for life
It is suggested to make oneself accountable to the group
Yoga should be about personal discovery and practice not comparison to others
To the poster above you have not failed, you are not signed off you can indeed do a daily practice of whatever you feel you can do even if that is standing straight with your eyes closed breathing carefully
I will reiterate the op intention is admirable however
Habitual mindful practice is the key beyond any specific moves
10 minutes a day being body and muscle aware every day for life will have astonishing effects and it is your journey everyone's can be and should be different , I suggest it's not a journey of ability or achievement directly , but a journey of self understanding x
Peace x
"
Tis true. I agree. Should be a way of life. Everybody finds things in different way though. Key is to start. If you don’t start it never happens. One step One day at a time. |
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By *adame BWoman
over a year ago
C'est moi Boudoir |
"That's me failed at week one. I can't kneel.
Signing myself off
Although honourable in its intention as one who understands yoga I feel the concept is misguided x
It is touted as a challenge
Yoga should not be
It is given a time limit
Yoga should be for life
It is suggested to make oneself accountable to the group
Yoga should be about personal discovery and practice not comparison to others
To the poster above you have not failed, you are not signed off you can indeed do a daily practice of whatever you feel you can do even if that is standing straight with your eyes closed breathing carefully
I will reiterate the op intention is admirable however
Habitual mindful practice is the key beyond any specific moves
10 minutes a day being body and muscle aware every day for life will have astonishing effects and it is your journey everyone's can be and should be different , I suggest it's not a journey of ability or achievement directly , but a journey of self understanding x
Peace x
Pphhhhhwwwwoooòaaaaar "
What LL said with tiny little zen bells on for dramatic effect 
Madame B |
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By (user no longer on site)
over a year ago
|
"Week one – Each exercise performed 7 times (Beginner level).
1 – Clockwise Spin
2 – Leg Raises
3 – Kneeling Backbend
4- Table top pose
5 – Downward dog to Upward dog
Do them with purpose and intention and focus on correct form and breathing.
It’s now 2018. Nobody is getting any younger. Is there a secret to eternal youth and health for body and mind?
The Tibetan monks seemed to think so. Maybe they know something we don’t.
Practised for over 2500 years the Five Rites are a series of 5 yoga based exercises performed in sequence daily.
This will be a 3 week fab challenge. Starting Sunday 14th for 3 weeks only.
Open to everyone. Completely free. Requires no prior training or equipment. Can be done anywhere you can swing a cat.
Declare your intentions to give it a go. Post if you’re in and make yourself accountable to yourself and to the group.
Rules: Apart from sickness or injury they are to be done every day. Preferably in the morning on an empty stomach. Post you have completed your daily set.
Week 1 - 7 reps (Beginner) – Starts Sunday 14/01/18
Week 2 – 14 reps (Intermediate) – Starts Sunday 21/01/18
Week 3 – 21 reps (Tibetan Monk) – Starts Sunday 28/01/18
Listen to your body. Adapt and adjust if necessary. Make them harder or easier depending on your level.
There’s no guarantee of anything. You get out what you put in and you and you alone are responsible for your own health.
Look online and watch on Youtube examples how to correctly perform the Five Rites.
First Rite – Clockwise Spin
Stand up straight. Arms out to side palms facing down. Spin clockwise. Watch you don’t knock the telly over. When you’ve completed the turns bring your hands into prayer at the heart. Look at your thumbs. Breathe and let your body relax.
Second Rite – Leg Raise
Lay on the floor, flat on your back, Arms straight. Inhale deeply through your nose. Lift your head and legs simultaneously. Tuck you chin into your chest. Keep legs straight and try to entend them towards your head. While exhaling through your mouth slowly lower legs and head. Fully relax. Then repeat.
Third Rite – Kneeing Backbend (Rabbit to Camel pose)
Kneel on the floor with toes curled under. Spine straight. Place hands on top of your bum. While inhaling through nose raise head up while leaning back as far as you comfortably can. Relax lower spine and support weight with your hands. Careful not to strain too much and listen to your body. Time inhale so your lungs are full on the backward bend. Exhale as you come forward, tucking chin to chest bending forward to rabbit pose. Repeat the back bends concentrating on your breathing.
Fourth Rite – Table top
Sit on floor legs out straight in front. Palms on floor fingers facing forward. Tuck chin to chest , drop head back and raise body so knees are bent and arms are straight. You should look like a table. Breathe out while in table pose and in for sitting. If you are really advanced you can do an L sit to table to make it more challenging.
Fifth Rite – Down ward dog to upward dog
Look on google or youtube for how to perform the fifth Rite. I’m not doing it for you.
Good Luck! See ya Sunday ??
"
I am in!! K |
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By (user no longer on site)
over a year ago
|
"Although honourable in its intention as one who understands yoga I feel the concept is misguided x
It is touted as a challenge
Yoga should not be
It is given a time limit
Yoga should be for life
It is suggested to make oneself accountable to the group
Yoga should be about personal discovery and practice not comparison to others
To the poster above you have not failed, you are not signed off you can indeed do a daily practice of whatever you feel you can do even if that is standing straight with your eyes closed breathing carefully
I will reiterate the op intention is admirable however
Habitual mindful practice is the key beyond any specific moves
10 minutes a day being body and muscle aware every day for life will have astonishing effects and it is your journey everyone's can be and should be different , I suggest it's not a journey of ability or achievement directly , but a journey of self understanding x
Peace x"
|
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By (user no longer on site)
over a year ago
|
"Done. Technique still needs work and it reminds me of elements of rugby training but with less pain.
Dog things need work ...."
Ahh with you on the downward dog |
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By (user no longer on site)
over a year ago
|
"Done. Technique still needs work and it reminds me of elements of rugby training but with less pain.
Dog things need work ....
Ahh with you on the downward dog "
If only |
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By (user no longer on site)
over a year ago
|
"Done. Technique still needs work and it reminds me of elements of rugby training but with less pain.
Dog things need work ....
Ahh with you on the downward dog
If only "
Hahaha just realised how that sounded then  |
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"Done mine today but at lunchtime! Not very good at the table one though.
If we miss a day do we have to make it up the next day cos that's what I did today lol "
Good work! If you miss a day just pick it straight back up where you left off. Listen to your body and do what feels right for you. Be mindful of what you're doing, don’t rush, it’s not just a tick list. Consistency is key. |
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By *SAchickWoman
over a year ago
Hillside desolate |
"Done day 3 this morning bit forgot to post!
Not overfobd of the second rite, but it's getting a bit easier day by day "
I like the second one it makes my hips crunch 
That's me all caught up to day three now |
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"I'm afraid I've fallen by the wayside today. I've just gone to do the rites and couldn't raise my legs from the floor without my stomach really hurting - thought it was feeling a bit tender, I've obviously pulled something 
But I will be back to this as soon as it feels better ... was reading about it last night and I'm certainly intrigued to see if it's as beneficial as many people claim "
Is it an injury or just a bit of muscle soreness from an unfamiliar exercise? Your muscles may get sore as they get stronger but if it’s an injury back off.
Ease off if you need and feel where your body is tight and tensed. Not just about doing the exercises and more about checking in with your body and how you feel. You can even lay flat on your back and concentrate on your breathing and it will still be beneficial. Being mindful and consistent with what your doing is key. |
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"Done day 3 this morning bit forgot to post!
Not overfobd of the second rite, but it's getting a bit easier day by day
I like the second one it makes my hips crunch
That's me all caught up to day three now "
Get the body moving and open up those chakras! |
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"I'm afraid I've fallen by the wayside today. I've just gone to do the rites and couldn't raise my legs from the floor without my stomach really hurting - thought it was feeling a bit tender, I've obviously pulled something
But I will be back to this as soon as it feels better ... was reading about it last night and I'm certainly intrigued to see if it's as beneficial as many people claim
Is it an injury or just a bit of muscle soreness from an unfamiliar exercise? Your muscles may get sore as they get stronger but if it’s an injury back off.
Ease off if you need and feel where your body is tight and tensed. Not just about doing the exercises and more about checking in with your body and how you feel. You can even lay flat on your back and concentrate on your breathing and it will still be beneficial. Being mindful and consistent with what your doing is key. "
I'm pretty sure it's nothing too serious, just muscles protesting at being used in unfamiliar ways! My shoulders feel a bit sore too. However, I really couldn't lift my legs very high at all without hurting my stomach so will rest today and hopefully I'll be okay to carry on shortly |
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By (user no longer on site)
over a year ago
|
im tending towards evening - its not become a part of me yet - if that makes sense - id like to think i could get up and do this before breakfast but ive been shuffling around in bed for weeks with whooping cough - back to work next week so hopefully some routine will kick in rather than oh shit i forgot to dothis (about this time of the day)  |
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"im tending towards evening - its not become a part of me yet - if that makes sense - id like to think i could get up and do this before breakfast but ive been shuffling around in bed for weeks with whooping cough - back to work next week so hopefully some routine will kick in rather than oh shit i forgot to dothis (about this time of the day) "
Whatever works for you. Getting a consistent routine would definitely be beneficial! |
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By (user no longer on site)
over a year ago
|
Late again today, but on it now.
(Forgive me if I don't post here over the next few days - I promise I'm still participating, I just want to stay off fab for a bit)
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"Back in - effectively day 3 for me. Tummy still a bit sore but I bent my knees before lifting my legs for the 2nd rite instead of lifting them straight from my hips and that was do-able "
Back in the game! Boom! |
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"After hurting my shoulder at work im out for a few days.
Will start again soon I hope "
Hope you have a speedy recovery. I’d advise still taking the time to check in with yourself even if you have to adapt and just concentrate on your breathing and getting your mind right. Building a routine is really important. |
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"Late again today, but on it now.
(Forgive me if I don't post here over the next few days - I promise I'm still participating, I just want to stay off fab for a bit)
"
That’s fine. Just keep it up. Say hello when you’re back! |
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By *uxom redCouple
over a year ago
Shrewsbury |
"After hurting my shoulder at work im out for a few days.
Will start again soon I hope
Hope you have a speedy recovery. I’d advise still taking the time to check in with yourself even if you have to adapt and just concentrate on your breathing and getting your mind right. Building a routine is really important. "
I'm still doing the breathing and twirling and some meditation |
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Sunday marks the start of a new week so an incremental increase up to 14. Goal is to get to 21 easy peasy week 3.
Whatever your level or whether you’ve missed or fallen off course. If you haven’t started but wanted to. If you fancy just giving it a go. It’s never too late to start. Jump on board.
Re group Sunday and start a new.
When starting or trying new things or trying to build a routine there’s often a feeling of resistance. Resistance is totally normal. The more you care and the more important it is the more resistance you may feel.
Accept the resistance. Resistance doesn’t go away. It is a signal to get moving.
There’s two paths in life. The one we live and the one within us.
Don’t focus on the end goal, focus on the process. Get organised. Get disciplined and get consistent.
I’ll be doing mine first thing every day with a mini workout session and some quality tunes.
See ya Sunday!
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By (user no longer on site)
over a year ago
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ive done 14 of each apart from the last one - i cant do the down part as it wrecks my back - table tops are so so - i really take my time and probably need to push myself a bit more but hey |
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I did my day 6 today but found upward dog was pulling very uncomfortably on my stomach (this is the first time it's hurt doing that, though it had hurt before on rite 2) .... am going to do some more YouTubing tomorrow to double check I'm doing it properly and have everything in the correct position  |
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Good work! If you’re not used to doing certain movements your body may protest until it adapts. Should be getting stronger and more flexible the more you do it. Back off if you need and listen to your body. You’ll progress naturally over time.
Focus on breathing the right way and keep revisiting your form. It took me over a year for my shoulders to get flexible enough to do downward dog properly. Consistency is key. See ya tomorrow! |
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By *uxom redCouple
over a year ago
Shrewsbury |
"I forgot to post oops but yesterday and today done for the bits I can do
Great stuff! Keep doing your bits! It will pay dividends! Proud of you! X"
I'll take your word for it, not looking forward to 21 spins |
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By *uxom redCouple
over a year ago
Shrewsbury |
"I forgot to post oops but yesterday and today done for the bits I can do
Great stuff! Keep doing your bits! It will pay dividends! Proud of you! X"
I'll take your word for it, not looking forward to 21 spins |
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"i think i am going to to repeat week 2 - forgot last night and no way ready for 21 reps  "
I think you’d be surprised. I think you could definitely do 21 if you wanted. You’ve already done the hard part which is starting and it only gets easier the more you do it.
We’re not due to move up until Sunday but work with what’s right for you. |
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By (user no longer on site)
over a year ago
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"i think i am going to to repeat week 2 - forgot last night and no way ready for 21 reps
I think you’d be surprised. I think you could definitely do 21 if you wanted. You’ve already done the hard part which is starting and it only gets easier the more you do it.
We’re not due to move up until Sunday but work with what’s right for you. "
no im definitely going to repeat the 14s as some of them - especially the down dog thing im only managing 4 or 5 because of my back - at first it was only 2 or 3 so id like to up the count on that one and improve the tabletop |
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"i think i am going to to repeat week 2 - forgot last night and no way ready for 21 reps
I think you’d be surprised. I think you could definitely do 21 if you wanted. You’ve already done the hard part which is starting and it only gets easier the more you do it.
We’re not due to move up until Sunday but work with what’s right for you.
no im definitely going to repeat the 14s as some of them - especially the down dog thing im only managing 4 or 5 because of my back - at first it was only 2 or 3 so id like to up the count on that one and improve the tabletop "
Work with what’s right for you. Very small continuous improvement is the way to go.
Sometimes if something seems too much it’s off putting so break it down to the smallest level.
I always say to myself I only have to do one as that’s easy. After I’ve done one I’ll always do the rest.
Kaizen - small, continuous improvement. Big changes come from very small consistent progress. |
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Week 3 begins! Who’s still in?
We are now at Tibetan monk level! The goal is 21 reps of everything daily. I’ve been doing 21 everyday for the past 4 weeks and I’ve 100% improved. Makes me feel loose and energised. This is something I’m going to do from now on.
If you’ve fallen off then jump back on today. Small tiny consistent improvement is the way to do it.
Break it down. Make a promise to yourself to only do one spin every single day. Can you do that?
If you can you may find you feel you want to do more.
Have a go and see how good you feel. Have a great freakin’ Sunday!
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"Managed to do it all this morning!
Breakfast was very welcome afterwards!"
Boom! Looks like it’s just me and you buddy! Everyone else must have already attained physical and spiritual allightenment or they are just getting ready for a comeback!
I’m 100% doing everyday. Final week monk level! |
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By (user no longer on site)
over a year ago
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"I'm still doing it but I've fallen behind so I'm technically still in week 2 "
im redoing week 2 - missed a couple of days and cant do many of some of them - the downward dog and table top hurt my back |
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"I'm still doing it but I've fallen behind so I'm technically still in week 2 "
You will get there when you’re ready. Important thing is always keep going and make tiny improvements everyday.
Little life hack that I do is to promise to myself that I have to do only one rep minimum and see how I feel. Stop if I want. After doing one rep 99% of the time I end up doing more. This technique works for everything in life. Try it. |
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Improvements!
After having slight wrist pain for probably two years following a thai boxing injury that never fully healed. Doing these Tibetan rights daily has fixed my wrist! Always been painful on number 4. Did them today and I could feel stronger with no pain at all. I think they might actually bloody work!
Anybody else felt improvements yet? |
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Today marks the last day of 4 weeks. Well done If youve managed any part of this! Hope you got something out of it.
I’ve done every day so far and it’s now part of my morning routine and something I’ve decided to continue for the rest of the year at least then see how I feel.
I’ve definitely started to feel the benefits and I do it without even thinking now. Hope you find something that works for you. Keep trying new things and keep pushing forward.
I’m taking a little break from fab for a bit so peace out and much love. X |
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By (user no longer on site)
over a year ago
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well i started the 21 s today - still cant do the upside down dog one more than half a dozen times as the back wont allow it - but -the leglifts are definitely getting easier and the kneeling one - |
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By *SAchickWoman
over a year ago
Hillside desolate |
"Today marks the last day of 4 weeks. Well done If youve managed any part of this! Hope you got something out of it.
I’ve done every day so far and it’s now part of my morning routine and something I’ve decided to continue for the rest of the year at least then see how I feel.
I’ve definitely started to feel the benefits and I do it without even thinking now. Hope you find something that works for you. Keep trying new things and keep pushing forward.
I’m taking a little break from fab for a bit so peace out and much love. X"
Noooo come back sensei!
I'm still doing this but I admit I'm missing the odd day here and there, I might start all over again because I am seeing improvements |
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