Here we are! We are off to practice the Five Tibetan Rites!
My own aim for this challenge is to go through the 7 days, get up to 7 repetitions and start embedding the 7-repetition version into my morning routine or possibly my post-rowing workout routine. I find they are like a micro-Yoga session for all parts of the body.
Today, we might want to focus on getting all the poses right and play around with posture and moderation of movements. Feel free to stop and start the video, trying these poses out and understanding any limitations or restrictions of your body.
As the final run-through today, we will do the whole sequence, but we’ll only do one single repetition, carrying out each movement carefully and very consciously.
But even though these rites are pretty gentle, listen to your body. Any exercise has the potential to aggravate specific health conditions. So if you do happen to have any weaknesses in the body, various niggles, or pre-existing medical conditions, consider if you need to get some advice from your doctor. Also, just to note, it’s not recommended to perform this routine if you are pregnant.
But together, the 5 rites are said to have great benefits, including
- Complete range of motion
- Attends to both strength and flexibility
- Keeps the spine healthy
- Promotes blood flow
- Increases lung capacity
- And I recently heard it’s good for the thyroid!
- Incorporates full shoulder extension, something seldom found in more traditional gym routines
★★★ IN CASE YOU NEED A 6-min WARM-UP ★★★
The health disclaimer and benefits out of the way, consider wether you need a short 5-min warmup. From my past year’s experience, I don’t need a warmup, often using these as a warmup themselves. But for those who think they need a quick warmup, here is the one we used last year, a quick follow-along warm up that is designed to complement the 5 Tibetan Rites. :
Paul Kevin Smith (6 min) General Warm-ups for Five Tibetan Rites tinyurl.com/34hc3dzp
★★★ THE 5 RITES ★★★
And now on to the Rites. I’l be providing different versions to keep us entertained, and will also be providing an easier one, chair or beginner. So pick the one you fancy and amend as your body suggests is necessary.
But for the first round, focus on each pose. You can also delve deeper into the benefits by reading Chase Mountains pdf brochure explaining the Rites (pdf here basecamptraining.com.au/wp-... ) or read the Wikipedia entry here (en.m.wikipedia.org/wiki/Fiv... )
But it’s also enough just to look at the videos and focus on understanding the nuances of each pose. They all benefit the body in some way, and together they work out your whole body!
Here we go:
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★★★ DAY 1/7 Getting to know the Poses ★★★
Three very different follow along videos, so choose which look most attractive to you. There will be different versions in the coming days, as the rites pretty much stay the same.
👀👀👀 CHAIR-BASED TIBETAN RITES: Gwens Twisted Limbs Yoga (14 min) Tibetan 5 Rites seated to strengthen full body
This is a follow along that is chair based. Good fun for anyone actually.
youtu.be/38-XUb1kWj4?si=wCI...
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👀👀👀 ABLE-BODIED TIBETAN RITES: Victoria Adams (8 min) Five Tibetan Rites: back, abs, flexibility, fat loss
This video has the main ones and also some easier adaptions in an overlay window.
youtu.be/EV-MqaNI4TA?si=o9p...
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👀👀👀 PHYSIOLOGY DEMO: Workout (5min) 5 Tibetan Monks - Medical Gymnastics
And if you want to see visually which parts of the body are affected with the 5 Rites, whilst following along, here is an interesting video highlighting active muscles during the poses. They are using some alterations, but it still is an interesting demonstration.
youtu.be/xCCi-xRpLlM?si=voN...
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★★★☆☆ END ☆☆★★★
So how have you found them? If it is a revisit from last year, was it easier to get into these?
Let us know.
