New Five Tibetan Rites Poster

To supercharge your practice - try using these T5T affirmations when you physically practice the The Five Tibetan Rites. They really work. Free Poster Download.

At the time of the development of the Five Tibetan Rites of Rejuvenation, the ancients believed that their world was composed of Five Elements; water, earth, air, fire and spirit (energy).

In psychology the Five Elements are used to personify different human traits, such as the personality types categories by Carl Jung (feeling, sensing, intuiting, and thinking) and those associated with the astrological signs of the zodiac. I experimented with the concept of assigning an element to each of the Rites, and found the results to be amazing.

In each case, the physical movement of the Rite was a metaphor for what we were trying to achieve mentally - awareness in a different aspect of life. For example the Spin takes the element energy, and the vortex that the movements create allows you to replenish your body from the larger energy all around us. The Tabletop takes the element earth, and its movements focus on stability, foundation and balance, giving us a solid base from which to form new ideas.

In holistic exercise it can sometimes be hard to marry the physical state with the mental state, and having a metaphor helps people enormously to align the two, and to present a clear picture of what they are working towards.

Having assigned an element and a modern name to each Rite, I then experimented with creating an affirmation that expressed the 'energy' of each movement. The result is a method of reinforcing and focusing upon the positive benefits of each Rite physically, mentally and spiritually. This has a ripple effect on every area of your life.

• Rite # 1 (Energy) - The Spin -- "I am full of energy"
• Rite # 2 (Air) - The Leg Raise -- "My mind is clear and calm"
• Rite # 3 (Water) - The Kneeling Backbend -- "I am flexible and receptive"
• Rite # 4 (Earth) - The Tabletop -- "I am strong and balanced"
• Rite # 5 (Fire) - The Pendulum -- "I am positive and motivated"

Try using them when you practice next time - they really work!

In T5T emphasis is also placed on the mind/body connection. The physical movement of each Rite is a metaphor for the desired mental state.

FIVE TIBETAN RITES - FREE DOWNLOADS

Here's something nice for you! Our FREE downloads are now available on the website.

1. Eye of Revelation the authentic 1939 AND 1946 editions - e-book (59 pages)
2. Poster of the 5 Rites on one page
3. Poster of Five Rites warm-ups
4. Five Tibetans Brochure/info sheet
5. 7 Undulation to Relieve Office Tension

Possible Detox Effects of The 5 Tibetan Rites

Due to the increased elimination of impurities and wastes, and increased oxygen in your body, you may experience some minor detox effects. You could also experience some unblocking of the human energy system (chi, qi, prana etc). Some people experience no symptoms at all, while others experience one or more of the following:

• slight headache, as if you have given up coffee or fasted for the day
• a metallic taste in the mouth
• achy joints for a day or so
• darker, stronger-smelling urine
• diarrhea or strong bowel movement
• initial constipation
• slight nausea
• initial fatigue as the body balances itself
• cold or flu-like symptoms that last a day
• a runny nose as sinuses clear
• a tic or involuntary muscle movement over one eye
• a mild rash or pimples
• moodiness, either a bit snappy or teary

Consult your physician if these symptoms are severe or if they continue for longer than a few days to a week

To Download "The Eye of Revelation" Free - Click Here

To Learn T5T - and get your chakras spinning more rapidly - Click Here

If you wish to publish this article on your website you may do so, provided that you assign copyright to the author exactly as written below:

Copyright (c) 2005 Carolinda Witt - author T5T - The Five Tibetan Exercise Rites (Penguin/Lantern 2005) and The 10-Minute Rejuvenation Plan (Random House/Three Rivers Press 2007)

The Tibetan Five Rites: Should We Breathe Through the Nose or the Mouth When We Practice Them?

You should breathe only through the nose. The nose is designed for breathing. The nose is the first line of defense, warning you of harmful smells, and trapping and filtering out particles and bacteria.

When you breathe through your nose, it is easier to regulate your breathing rate and depth. When you breathe slowly and deeply it stimulates the parasympathetic nervous system associated with digestion, assimilation, calm and relaxation.

When you breathe rapidly into the upper chest you stimulate the sympathetic nervous system associated with ‘flight or fight’ response of the body. By controlling your breathing you can initiate the ‘relaxation response’ of the body which reduces stress.

An expert on breathing whilst exercising is Dr John Douillard whose breathing techniques have been used by dozens of world-class athletes, including tennis greats Martina Navratilova and Billie Jean King.

He is a great advocate backed by research who says we should bring the intensity of our exercise down to a point where we can breathe through our nose. He has shown that this improves performance, stamina, focus, and coordination.

He believes that we should breathe through our nose when exercising because it stimulates the parasympathetic nervous system associated with regeneration and rejuvenation. When we exercise to intensity whereby we breathe through the nose in a rapid upper chest type emergency breath, this degenerates us and causes stress to the body.

He says ...”In Ayurveda, the first requirement for health, fitness and longevity is that the body’s life force or “prana” must flow effortlessly into every cell of the body. This is accomplished primarily via the breath. It is the proper use of the breath during exercise that will bring harmony between the mind and body and create a measurable experience of calm and rejuvenation in each workout.

Exercise can act as a double edge sword where it can either incur stress or remove it depending on the quality of the breath. The best way to consistently breathe into the lower lobes of the lungs is by nasal breathing. The nose is really an intricately designed breathing apparatus that will prepare the air perfectly for access into the lower lobes. In short the nose filters, moistens and rarifies the air before it penetrates the lower lobes.

Probably the most unusual feature lies in the turbinates of the nose, which act as turbines to swirl the air into vortices that drives the incoming air into the small and distal alveoli of the lungs. It is when these distal lobes are fully perfused that the body produces a neurological state of composure even while under extreme stress - thus the eye of the hurricane."...

He quotes tennis great Billie Jean King saying, ...“I would transport myself beyond the turmoil of the court to a place of total peace and calm."...

The Importance of Correct Breathing

Breathing well is incredibly important, because a number of clinical studies have proven that how well you breathe is literally an indicator of how long you will live

Poor breathing patterns can seriously affect your physical health as well as your mental and emotional well being.

With a high percentage of raw foods the respiratory system is responsible for eliminating approximately 70% of your metabolic waste. The remainder should be eliminated through defecation 3%, urination 8% and perspiration 19%. So, if you think that going to the bathroom every day is important, or that of working up a sweat now and then is healthy - think again about the value of full free optimal breathing!

If you want to find how well you breathe – try breathing expert & contributor to T5T®’s breathing techniques; Mike White whose free online breathing tests – have been done by around 50,000 people so far.

To get the most out of any type of healing work and more importantly life - developing optimal breathing habits is one of the most valuable things you can do.

T5T® has incorporated breathing with the Five Tibetan Rites because it supercharges their effects by boosting your vitality & improving health & wellbeing.

If you are taking the time to do a daily energy raising exercise routine like The 5 Tibetans– it makes perfect sense to include natural full breathing with the movements. Breathing in fills your body with life-giving oxygen; and breathing out eliminates toxins and wastes.

T5T® teaches you how to breathe slower, deeper, fuller and with less tension. Our ‘Energy Breathing Technique’ is completed 3 times between each Rite. Plus we instruct you on how to breathe correctly while performing the Rites.

..."Breathing slower, deeper and easier is vital for longevity, health and vitality. I believe that T5T can help most people become more conscious of their breathing. It can also release tension in their breathing, and often gradually expand their breathing capacity as well as slow their breathing rate. T5T will help many people to achieve the above, however there are those who may have an undetected dysfunctional breathing or what I call UDB whose next step would be my Optimal Breathing Techniques."... Michael Grant White, “The Breathing Coach” - Executive Director of www.breathing.com and the Optimal Breathing School

To Download "The Eye of Revelation" Free - Click Here

To Learn T5T - and get your chakras spinning more rapidly - Click Here

If you wish to publish this article on your website you may do so, provided that you assign copyright to the author exactly as written below: A pdf version is available on request.

Copyright (c) 2005 Carolinda Witt - author T5T - The Five Tibetan Exercise Rites (Penguin/Lantern 2005) and The 10-Minute Rejuvenation Plan (Random House/Three Rivers Press 2007)

Should You Practice "The Five Tibetan Rites" When Menstruating?

The monks who practiced the original Rites were celibate and male. There were no instructions given regarding menstruation!

However, my experience and the feedback of many of the women I have taught, is that T5T seems to improve the symptoms of menstruation. Some women report less bloating, moodiness, anxiety, cramps and sore breasts. Others say they feel less congested and the flow is improved.

I believe that because you are doing a little bit of yoga & core training (T5T) everyday - your body becomes conditioned to it - and you benefit from the cumulative effects of regular practice.

The monks said that the purpose of the Rites is to get the chakras (energy centers) of the body spinning rapidly and evenly again. The chakras are located above major nerve plexi (bunches of nerves) and the major endocrine glands of the body. In this way, they are said to improve hormonal function.

An example of this hormonal stimulation is that I taught one women who reported an increase in the production of her breast milk!

During menstruation some women's physical energy is not as strong as usual. In this case - maintain the pattern of your practice so as not to lose the motivation of the daily ritual - but perhaps to do less repetitions. Or revert back to one of the easier versions of the postures. However, some women experience increased energy during their period - so there is no one size answer to fit all! Exercise is good for you, and in fact is normal! Our sedentary lifestyle has turned exercise into an option!

Certainly if you have a condition that requires you to receive treatment from a doctor - you should definitely discuss this with him/her. There are some people who have underlying conditions such as cysts that have become aggravated through practicing the Rites (or doing other forms of exercise). If you experience any irregular spotting then you should see your doctor.

If you are exercising so much that your period stops, then that is not healthy. You would have to be working out at very high intensity for this to occur from exercise alone.

It is worth considering that in many rural cultures women work whilst having their period. They also work right up to the day before giving birth and return immediately after delivery! Of course their bodies are conditioned to ongoing physical labour, whilst those of us in urban communities need to be more cautious. The point I am making here though is the human body is pretty tough!

Personally I share the opinion of Barbara Benagh - a yoga teacher, seminar teacher and columnist on Yoga Journal

..."Since I know of no studies or research that makes a compelling argument to avoid inversions (eg. Rite No 5) during menstruation, and since menstruation affects each woman differently and can vary from cycle to cycle, I am of the opinion that each woman is responsible for making her own decision.

The bottom line is that hatha yoga is full of contradictions and varied opinions, leaving each of us ultimately responsible for our own choices. Pay attention to your body and discover what works and what doesn't — not just during your period but every day."...

Geeta Iyengar (yoga expert) says that the practice of Uddiyana Bhanda (the 6th Rite) should not be done during menstruation.

I do not incorporate the 6th Rite in any of my teachings as the monks said you must be celibate to practice it. Rather than express (waste) their sexual energy in a sexual manner; they used this powerful energy for creating higher spiritual awareness, by channeling it up the major energy lines of the body. Read my article "Why We Don't Teach The 6th Rite From The Five Tibetans" for more in-depth information.

The bottom line is that the Rites appear to help stabilize the periods. I have not had one report of ongoing increased blood flow or stopping of menstruation through practicing the Rites. What I do hear about is people saying that they are less moody, have less cramps and reduced bloating - but maintain a craving for chocolate!!!

To Download "The Eye of Revelation" Free - Click Here

To Learn T5T - and get your chakras spinning more rapidly - Click Here

If you wish to publish this article on your website you may do so, provided that you assign copyright to the author exactly as written below: A pdf version is available

FREE - Five Tibetan Rites e-book

Receive the original story of the discovery of the monks for free and learn their ancient secrets to anti-aging, health and wellbeing.

The book was written by Peter Kelder in 1939 and is called "The Eye of Revelation." It comes in a pdf format so you can print or read it in seconds.

Just put E of R in the subject line and I'll email it to you straight away. No strings attached, no obligations - AND NO no keeping of your email address or using it for any purpose whatsoever.

Enjoy!

Five Tibetan Rites - Should The Heels Touch The Floor In the 5th Rite?

It's up to you really! You can perform it exactly as instructed (heels raised above the floor) in the original book "The Eye of Revelation" - written in 1939 about the discovery of the monks - or you can lower the heels to the floor for the reasons mentioned below. It won't make any difference to the intended purpose of the Rites, which is to get the chakras spinning more rapidly so Qi can circulate freely throughout the body.

Image at right from "The Eye of Revelation" 1939 which you can (Download Free Here)

This pose is made up of two parts. Downward Dog (upside down V shape) and a variation of Upward Dog as illustrated in the 2nd picture below.

Image at left with further instructions available from Yoga Journal

Image at left from www.T5T.com

Many yoga postures are derived from observing the movement of animals. Rite No 5 is a very common yoga posture known as Downward Dog or Adho Mukha Svanasana in Sanskrit. It resembles a dog stretching after a nap. In today's terms; having the heels elevated off the floor is a classic beginner's version of Downward Dog. Beginners leg muscles are often very tight and many would not be able to lower their heels to the floor without overstraining. Over time as muscles stretch, most people are able to comfortably lower their heels to the floor - and this increases the beneficial effects of the stretch.

However, everyone is built individually including the size & proportion of their bones. In some people the bones of the ankle and the foot compress, preventing any further movement. They will never be able to place their heels flat on the floor (I am one of them) - because that is the way they were born. Once bone and bone compress, there is nowhere else to go. You can release tension in the muscles but you can't stretch bone! For fascinating information on compression and tension - and why some people can't do certain yoga postures the same way as others - see Paul Grilley's "Anatomy for Yoga" DVD.

Downward Dog is recommended for:

• for energising the body
• Stretching the shoulders, hamstrings, calves, arches, and hands
• Strengthening the arms and legs

Yoga Journal describes this 'Deepening of The Pose' as follows:

..."To increase the stretch in the backs of your legs, lift slightly up onto the balls of your feet, pulling your heels a half-inch or so away from the floor. Then draw your inner groins deep into the pelvis, lifting actively from the inner heels. Finally, from the height of the groins, lengthen the heels back onto the floor, moving the outer heels faster than the inner."...

A precedent for having the heels touch the floor can be found in the ancient 8th Century Tibetan Yantra Yoga as taught by the Master Chogyal Namkhai Norbu. On page 174 of his book "Yantra Yoga - The Tibetan Yoga of Movement" published by Snow Lion Publications - the text and the corresponding illustration instructs students "to place the heels on the floor."

Therefore I suggest you make a personal decision as to whether you want to stick to the pure original or 'deepen the stretch' as we do in the T5T® version of The Five Tibetan Rites.

During the 2nd part of the movement in the T5T® method, we avoid doing the posture on our tip toes (as illustrated in The Eye of Revelation) to avoid compression of the vertebrae and discs.

To Download "The Eye of Revelation" Free - Click Here

To Learn T5T - and get your chakras spinning more rapidly - Click Here

If you wish to publish this article on your website you may do so, provided that you assign copyright to the author exactly as written below: A pdf version is available on request.

Copyright (c) 2005 Carolinda Witt - author T5T - The Five Tibetan Exercise Rites (Penguin/Lantern 2005) and The 10-Minute Rejuvenation Plan (Random House/Three Rivers Press 2007