Tibetan Rites Challenge starting tomorrow (Sunday)! (And FAQ)(And ALL VIDEOS)

[CBDB]

We’re starting our Tibetan Rite Challenge (TRC) on Sunday.

So here is a bit more info as a teaser!

★★★ What are the Five Tibetan Rites? ★★★

The Five Tibetan Rites are a system of exercises reported to be more than 2,500 years old which were first publicised in the Western world by Peter Kelder in 1939.

The Rites are said to be a form of Tibetan yoga similar to the yoga series that originated in India. However, the Five Rites (and traditional Tibetan yoga) emphasise "a continuous sequence of movement".

(Source-: Wikipedia 5 Tibetan Rites en.m.wikipedia.org/wiki/Fiv... )

They are also sometimes called THE FOUNTAIN OF YOUTH!!!! And that gives you an idea of their perceived value over the centuries.

★★★ What is the Challenge ? ★★★

A quick 7-day challenge, allowing us to collectively explore the 5 poses of the Tibetan Rites. We will do a daily short workout, the first of which will last around 7 minutes and by the 7th day, the duration has increased to 10-15 minutes.

We will start with only one repetition of each of the 5 poses on the first day, focusing on quality movement and understanding the benefits of each movement.

We will increase the number of repetitions by 1 every day until the 7th day, at which point we will carry out each pose/ movement 7 times.

We will end up with a reasonable duration of a series of movements routine that provides a go-to workout for everyday strength and flexibility needs.

★★★ Why the 5 Tibetan Rites? ★★★

A year ago, I originally came across these in James Nestor’s book all about breath. In James Nestor’s Book , the 5 Rites are just mentioned briefly, but they are described in the context of increasing lung capacity by gentle stretches. And the simplicity of having to remember only 5 movements really spoke to me.

And when we did the Tibetan challenge a year ago, it was great fun and I continued doing these regularly for at least half a year. Beyond this, I have to admit my regular practice slipped, although I did incorporate two of these movements into my regular post-workout stretches, and they do feel great in ensuring my back and neck are stretched. But I certainly could do with a revisit, specifically also attending to my balances.

The five rites always seemed like a great little workout/stretch for everyday needs, as they work out most of our limbs and body parts, but in a very short stretch of time.

And it is just as good for beginners as it is for our more advanced workout buddies.

★★★ Can I continue beyond 7 repetitions ★★★

The champion S&Fers amongst us can continue to up to 21 repetitions, but I think 7 is just fine for me.

Twenty-one repetitions are seen to be the maximum, as specifically, the first rite limits the max number. There is the premise of balance, e.g. every movement/pose/rite the same number of repetitions.

Many yogis who do the rites regularly seem to agree that 7 repetitions are a good number for daily practice.

★★★ What do I need? ★★★

- A bit is space

- Ideally a mat, or a blanket

- And if you are doing the alternate sitting versions, a chair

★★★ Can I do this workout if on the injury couch ★★★

I will give links to alternative versions, one on a chair, but there are also adaptions that make it easier whilst still standing.

★★★ I don’t know, is there a video I can watch to see if this is for me ★★★

Here is a quick explainer and demonstrator video:

The Five Tibetans - Practicing Correctly (from a US TV show, 7 min)

youtu.be/C9KCzQqcyGY?si=zh1...(Not working as expected?)

★★★ What if I cannot do these every day ★★★

No worries. Like any challenge on our forums, you can join us in real-time, skip days, or save these 7 days for a period which suits you and catch up at that time. I will collate all the posts as a summary post (this FAQ) with all links to the 7 days listed below. I will put the challenge into our multi-day plan folder at healthunlocked.com/strength...

★★★ Do I need to do a warmup? ★★★

Thus depends on various things, when you do these, how cold the room is, howfkexible you are. So we have provided warmups, which ate also listed below after all Tivetan Rites videos.

★★★ I’m in, when do we start? ★★★

We started this challenge , Sunday 8 Sept 2024 , but as we keep all posts, this challenge will stay up and can be done at any time. Just chose one or the other video to start ITB, and to keep it exciting, why not chose a different one each day.

If you’re starting with TR, just make sure you only add a couple of reps each day. And the maximum reps is 21, but the average for many of us is between 5 and 7.

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See you on the mat!

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☆☆ LINKS ☆☆

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Teaser 1 and Chase Mountains Video - healthunlocked.com/strength...

Teaser 2 and FAQ (and all the videos) - healthunlocked.com/strength...

DAY 1/7 Getting to know the 5 Poses - healthunlocked.com/strength...

Five Tibetan Rites: Day 2/7 Getting into the rhythm - healthunlocked.com/strength...

Five Tibetan Rites: Day 3/7 Memorising the 5 rites healthunlocked.com/strength...

Five Tibetan Rites: Day 4/7 We know what we’re doing, right? healthunlocked.com/strength...

Five Tibetan Rites: Day 5/7 Isn’t five a great number?? healthunlocked.com/strength...

Five Tibetan Rites: Day 6/7 The Penultimate healthunlocked.com/strength...

Five Tibetan Rites: Day 7/7 We did it!!! healthunlocked.com/strength...

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☆☆ ALL VIDEOS OF 5 RITES ☆☆

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Chase Mountains Tibetan Rites Explainer and Follow Along (7 min)

youtu.be/uEfEIsradMY?si=qOr...(Not working as expected?)

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The Five Tibetans - Practicing Correctly (from a US TV show, 7 min)

youtu.be/C9KCzQqcyGY?si=KfN...(Not working as expected?)

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Gwens Twisted Limbs Yoga (14 min) Tibetan 5 Rites seated to strengthen full body

youtu.be/38-XUb1kWj4?si=gma...(Not working as expected?)

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Victoria Adams (8 min) Five Tibetan Rites: back, abs, flexibility, fat loss

youtu.be/EV-MqaNI4TA?si=LHS...(Not working as expected?)

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Workout (5min) 5 Tibetan Monks - Medical Gymnastics

youtu.be/xCCi-xRpLlM?si=ebW...(Not working as expected?)

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Remembering Wholeness (10 min) The 5 Tibetan Rites / A Beginners Guide

youtu.be/mM7WUv0cEs8(Not working as expected?)

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Posture IQ (20 min) Five Tibetan Rites Explained WITH Modifications

youtu.be/3A9WObOAGLE(Not working as expected?)

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Northern Vertical (4 min) Day 5: 21-Day Five Tibetan Rites Challenge

youtu.be/ijEXqXhJHbw?si=lw9...(Not working as expected?)

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Tene' Dismuke (9:30 min, 3 reps) 5 Tibetan Rites (Modified)

youtu.be/OcxBMf04bgM?si=zas...(Not working as expected?)

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Yoga beyond yoga (13 min) Bruce Forsythe's 5 Tibetan Yoga; adapted for practice with a chair

youtu.be/Mwmhu3vQeSo?si=mq1...(Not working as expected?)

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Yoga with Vic (around the world) (18 min, 3 reps) The 5 Tibetan Rites the secret fountain of Eternal Youth)

youtu.be/FqE3a0HLfdI?si=D30...(Not working as expected?)

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Chase Mountains (15 min) 5 Tibetan Rites (A Deeper Look)

youtu.be/erq-euFpY-M?si=M0K...(Not working as expected?)

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ABLED BODIED VERSION: Change Lai Sun (21 min 5 tibetan, 21 reps) rites in Singapore

youtu.be/99JigQAEzXg?si=39K...(Not working as expected?)

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Ray Rasamny (8 min, 3 reps) Morning Movement - Five Tibetan Rites

youtu.be/ZlVkRpZaD1g?si=m42...(Not working as expected?)

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☆☆ WARM-UPS ☆☆

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Paul Kevin Smith (6 min) General Warm-ups for Five Tibetan Rites

youtu.be/M3EBijj70_E?si=Tv_...(Not working as expected?)

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Yoga for Cure Videos (5 min) Basic Warm Up Before Yoga

youtu.be/2q3HwR-HILc?si=tsK...(Not working as expected?)

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Ohio State Werner Medical Centre (3:45 min) 15 movements to warm up before workout | Ohio State Sports Medicine

youtu.be/CjYHKWwHJlk?si=6E6...(Not working as expected?)

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The Yoga Institure (6 min) Warm Up Stretches | The Yoga Institute

youtu.be/uVFE22uirhw?si=s61...(Not working as expected?)

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Yoga with Adriene (5min) 5-Minute Morning Yoga

tinyurl.com/mfesk589

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Ocean Vayu Yoga (3:45 min) 3 MINUTE STANDING YOGA - A super short practice for everyone

youtu.be/aDX69NN3nXI?si=nWH...(Not working as expected?)

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[skysue16]

Thank you CBDB for this post and all the links, you are a 🌟😊👍. Strangely I have been thinking about joining an exercise group and wondered about yoga - so your post is very timely. I will give this challenge a go and see how I get on 😀.

[Over60sRunner]

Thank you so much CBD. I feel in a stronger place to give this challenge a better go this time around. I've been off sick from work now for three months and in a much better place both physically and mentally.

I have downloaded both the video that you have posted and also the one that follows it, which is another teacher who is showing both the traditional and modified versions so if I struggle I can swap over and try the easier one.

I'm really looking forward to this, especially as I am increasingly noticing that my balance is not what it should be and would like to work on this.

See you on the mat tomorrow 😁