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

[CBDB]

Fifth day of our 7-day, 5 Tibetan Rites Challenge!

Good morning, Tibetan rites yogis Another day, another increase in a repetition!

We are up to 5! A good number of repetitions! When I learned the rites last year, I started doing 5 reps regularly. It was just easier to remember: 5x5 Rites. Although we’ll be going on to 7 in this challenge.

But 5 repetitions today!

And before we head to the mat, here is a summary of various benefits of doing the rites

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BENEFITS

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☆☆☆ RITE 1 : THE CLOCKWISE SPIN

- Proprioception

- Balance

- Neck mobility

- Fall prevention

☆☆☆ RITE 2 : THE DOUBLE CRUNCH / “J”

- Spinal mobility

- Helps to improve 'desk posture'

- Quad and hip flexor strength

- Stretches hamstrings

- builds core strength

- Builds stability and thoracic spine control.

☆☆☆ RITE 3 : THORACIC EXTENSION / “camel”

- Stretches quads

- Spinal mobility

- Opens chest, improves lung capacity

- Strengthens and mobilises glutes and hamstrings

- Builds mobility range of hip flexors and quadriceps

☆☆☆ RITE 4 : BRIDGE TO L-DIT

- blood flow boost,

- shoulder mobility and strength,

- glute & hip strength

☆☆☆ RITE 5 : UP DOWN DOG

- total body strength,

- thoracic and shoulder mobility

- ankle mobility,

- stretching planta fascia,

- calf stretching

- Overall foot health

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So here we go! First a warmup:

★★★ WARM-UP ★★★

Just in case you need a warm up, here’s a new warmup, 5 min long by the Yoga Institute::

The Yoga Institute (6 min) Warm Up Stretches | The Yoga Institute tinyurl.com/2hchnuds

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★★★ DAY 4/7 We know what we’re doing, right?

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

Audio quality is not quite so good, but it’s outside. And Ken, the Yogi, has some alternative amendments that all need a chair, even if it’s not for sitting. And even though he doesn’t have a dog, he has a chicken , which gets my thumbs up!

But just also to warn you, he does 21 reps. So you might just want to do 5 and practice deep breathing for the rest whilst being entertained by his chickens!

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

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👀👀👀 ABLE-BODIED VERSION:

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

Vic only does three reps, but she does them really calmly and slowly, allowing you to reduce your speed of practice. She also has a few tips for amendments, but the best bit his her beautiful outside backdrop in front of lakes, mountains and yurts.

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

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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...

[skysue16]

LOVE the second video with Vic. Beautiful setting and great views (when we were in the Scottish mountains in August it rained and rained a lot of the time so limited views 😂). I liked how she explained everything very clearly and did slow movements, I also liked the alternatives. I did do the 5 rites from memory this morning (4 reps) but after watching the video I think I need to concentrate more on ‘form’ and tightening the muscles. I may try her alternative for rite 4 because my wrists hurt quite a bit as I do it.

Once again, big thank you CBDB this is just what I needed this week 👍😊 (stress at work 😕).

[CBDB Administrator Graduate Gold in reply to skysue16]

I find it quite difficult to come to terms with the notion that there is not one form. 😏 But as long as one is working towards any form, it will work that body!

But there is a lot of ambiguity. I find some yogis suggest slow is better, others have a normal speed. Sometimes rite 3 includes a head to the floor section, sometimes not.

Quite a few videos suggest they will show you the only correct way, but it’s clear that there is a lot of ambiguity with this ancient practice. So it’s probably good practice to also get your head around living with uncertainty and simultaneously focussing on any form is good in itself. 🤣

So glad you found it a good practice. I do love the 5 rites, as well.

(Dare I say I almost like it better than yoga?)

[skysue16 in reply to CBDB]

I’ve just realised that it was day 5 today, I’m not sure if I did 4 or 5 reps this morning 😂 Oh well - definitely 6 tomorrow! Yes, I am really liking the 5 Rites. I have never tried yoga. Going to try out Tai Chi class next week 👍

[CBDB Administrator Graduate Gold in reply to skysue16]

Tai Chi! How exciting!

[Wine 30D Graduate]

Yes I did 5 yesterday forgot to post though

[skysue16 in reply to Wine]

😊👍

[CBDB Administrator Graduate Gold in reply to Wine]

Woohoo!