Wednesday, November 02, 2011

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.


mr usa yoga man said...

Thanks for sharing us the downloadable version poster of it.

Carolinda Witt said...

Its a pleasure!

Anonymous said...

hi. I have read that the maximum times you should do 5 tibetans is once a day. Is that correct?

Carolinda Witt said...

Bradford's instructions follow.

However my experience as a teacher is that you can do half in the morning to get yourself energized for the day and half in the evening in a slower manner to wind yourself down. I have not personally felt any increase in benefits from doing more than 21 per day, despite having regularly done many more than that when teaching.

Sticking to the routine is hard enough once a day, and twice per day makes it harder to maintain the pattern long term.

There is one person I know who does 200 repetitions of each movement per day and has done so successfully for a long time - but I have never felt the desire to use them in this manner.

Here is what Bradford said:

“They can be used either night and morning,” answered the Colonel, “in the morning only, or just at night, if it is more convenient. I use them both morning and night, but I would not advise so much stimulation for the beginner until he has practiced them for a number of months. At the start he could use them the full number of times in the morning, and then in the evening he could gradually build up until finally he is doing the same amount of practice as in the morning.”

“Just how many times a day should a person use these Rites?” was my next question.

“To start with,” said he, “I would suggest you practice each Rite three times a day (he means numbers of repetitions) for the first week. Then increase them by two a day each week until you are doing 21 a day; which will be at the beginning of the 10th week.

This is what Bradford said about the First Rite - the Spin:

"While the whirling Dervishes may spin around many hundreds of times, we find that greater benefit is obtained by restricting it to about a dozen or so times, or enough so that Rite Number One can stimulate all the Vortexes to action. After several months it can be increased to 20 revolutions. Later to 30, 40, and eventually, after many months, to 50.”

and finally what he said about Rite No 4 - the Tabletop

"In the same class were several much younger persons who had no difficulty in performing the Rite perfectly from the very start. This so discouraged the older people that I had to ask the younger ones to refrain from practicing it before their older classmates. I explained that I could not do it at first, either; that I couldn’t do a bit better than any of them; but that I could perform the Rite 50 times in succession now without feeling the slightest strain on nerves or muscles; and in order to convince them, I did it right before their eyes. From then on, the class broke all records for results accomplished.”

Anonymous said...

Thanks very much. I have been doing them 3 times a day for the past two months, and I feel fine with it. In all honesty, I am not expecting or experiencing some great energy from it, I believe more that with time they are making my body more balanced, agile and stronger. I live a very quite and not physically active lifestyle, so doing them 3 times a day does not seem too much, as I get enough rest. I think that they should with time improve my posture resulting with more energy, but I believe that results must vary from person to the person, depending on their physique, age and lifestyle. However I have read on some other site that maximum should be 21 times per day, and I wanted opinion from someone like you. Thanks again, all the best wishes.

Carolinda Witt said...

Hi there! Do you mean you are doing the required 21 repetitions 3 x a day? That would mean you are doing 5 x 21 = 105 x 3 times a day = 315 repetitions!

Bradford's original book wrote 3 times a day, when what he meant was 3 repetitions of the five movements. So it should be like this:

Week 1 - 3 repetitions each of the five movements
Week 2 - 5 repetitions each of the five movements
Week 3 - 7 repetitions of each of the five movements

Add two repetitions per week until you are doing the required 21 reps per movement per day.

Just checking - as it is easy to misunderstand what he actually meant!

Anonymous said...

Hi again. I am doing full 21 repetitions 3 times a day, most of days, for almost 2 months.

Anonymous said...

I am doing 21 repetitions * 5 rites * 3 times a day.

It does not seem to be affecting me badly, and instead I feel better than in a long time, partially due to the reason that I was quite out of the shape to begin with. I also look better. My posture and movement is also better. So far so good, to be honest. I have also decided to eat a fresh organic egg yolk daily and to eat meat separate from starches.


Carolinda Witt said...

That's terrific you are feeling so much better. Managing to do them that often and with such discipline is very impressive!

All the best

Anonymous said...

Thanks and a Happy New Year to you.

Carolinda Witt said...

You too! Let's hope we all have a healthy and happy year!

Anonymous said...

I've been practicing for two weeks, and I noticed that I eat less than before, but I feel more energetic. Is it normal to eat less after practicing the 5 rites?

Carolinda Witt said...

Absolutely! Isn't it great! Also you may want to eat more healthily!

eep said...


I've recently started practising the T5Ts.. However, I find that I'm overcome by a feeling of nausea , and this usually happens when I'm at the 4th rite.. could I be doing it wrong? My stomach begins to churn and I usually end up in the bathroom, needing to take a dump (for lack of a better word, sorry).. I'd be grateful if you could tell me if this could be because of how I'm doing it or is it part of the de-toxification? How do I stop this from happening?
Many many thanks.

Carolinda Witt said...

Funnily enough someone else was asking me this recently!

First ensure it IS the 4th Rite by eliminating it for a couple of weeks.

2nd it could be a middle ear issue which is actually normally caused by the Spin but can affect your motion sickness in both Rites 4 and 5 as well. Have you read this article?

If you are normally constipated, the Rites can improve bowel function which is a good thing. That should settle down within a couple of weeks.

Let us know how you are going?

Anonymous said...

I had hyperthyroidism (grave's disease) but now my hormone level is normalised, can i practise the 5 tibetans?

Carolinda Witt said...

It sounds like you may be seeing a Doctor to help you manage your hormone levels - is that correct? Has your Doctor advised you what sort of exercise is safe for you to undertake. The 5 Tibetans will increase your muscle tone and are mildly cardiovascular depending at the speed you practice them at. They are said to stimulate the glandular system, and many people would attest to that, but in terms of scientific measurable research, please look to studies done on the broader field of yoga for those sort of answers.

If you do start, start very slowly and don't do too many repetitions at first. In the first 2 weeks there can be initial changes due to the increased stimulation, improved circulation etc and you may need to let that settle down before you can say for sure whether the Rites are for you long term.

You can download the original book from my website but please note the recommended 3 x repetitions in the first week only. Then add two per week, until you are doing the required 21 reps in 10 weeks time. However in your case, if your hormone levels increase again, just do less until your body adapts and then increase again. Check this with the doctor who is supervising you. All the best

Anonymous said...

I am doing now the rites for abt. 10 weeks. To my big surprise my (monthly) periods came back after 3,5 months without (I am 53) and am having it now every 3 weeks. That was certainly not what I was waiting for. Could it be that the Rites stimulate the hormonal process (again?). If so, I intend to stop with the Rites.

Carolinda Witt said...

With regard to practicing The Five Tibetans please read this article

If you have not had a period for 12 months then that is considered to be menopause. There is a lot of info about this on the web to allay your concerns See below which can be found on this site

During the perimenopausal period, the most likely explanation for your irregular cycles is menopause. Perimenopause refers to the time before menopause when hormone levels, particularly estrogen, begin fluctuating. Perimenopause occurs, on average, about four years before actual menopause. Menopause is timed as the date of the final period, confirmed after periods have been missed for 12 months.

In the meantime, however, your hormones are all over the place. Some months, levels of estrogen and/or progesterone are up, and some months they're down. All of which affects your periods. You may go months with a normal period, or months with one that's so heavy you can't leave the house. Your period may last four days or two weeks. You may skip a month or have spotting between periods. You may find your period comes every 28 days or every 45 days. There just doesn't seem to be any rhyme or reason to it.

Anonymous said...

I am on week 2 of your book, and really struggling with the fourth and fifth rites. My arms are really weak, and my toes won't bend enough either. I am not sure whether to continue doing five repetitions, and hope that my arms strengthen, or keep increasing the repetitions. Or should I perhaps do them on alternate days to allow my arm muscles to recover? I am 69 years old, and reasonably fit.

Carolinda Witt said...

Hi there, it would be best to stay on 5 reps for Rites 4 and 5, or even less if you need. Continue to build up reps in the spin, leg-raise, and kneeling backbend and you will eventually catch up with the others. What you are experiencing is normal when you haven't done something for a while. Just don't strain yourself, but of course some effort will be required in order to build your strength (first) and then your flexibility.
Regarding your toes, such a common problem. A yoga teacher once told me that we deteriorate from the feet up because our feet get so stiff they become like a wedge and we lose the ability to adjust to different terrain and thus become more prone to falls etc! So don't push them too much, you will be surprised how over a period of time, all these things will improve. In the meantime, prop your toes as described in the book if uncomfortable? Let's facing aging doesn't get better! We have to use our muscles and our body or we lose the strength and flexibility so congratulations for doing something in the first place. Be patient with yourself and don't give up.