Five Tibetan Rites: Day 6/7 The Penultimate

[CBDB]

The penultimate! We are in the range of reasonable repetitions for a daily workout! Some of us are continuing with 5 repetitions, a nice round number! My pledge to myself is to keep going with daily sessions. I believe in last year’s challenge , one or two Yogi continued all the way up to the great grand number of 21! But last year I stoped at seven but this year, I plan to continue until I hit the max of 21 and see how it feels.

So are you planning to embed the five rites into your daily workout patterns? Or will you return to other stretching, yoga or Pilates routines?

Let us know!

Picture is of the gifs at the Wikipedia entry. They even move in the article ! Cute!

Wikipedia Entry The Five Tibetan Rites

en.m.wikipedia.org/wiki/Fiv...

So before we head to some follow along videos, here some tips, as now is a good time to focus on form. Having said that, I just replied yesterday to a post that I find it quite difficult to come to terms with the notion that there is not one correct form. 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 divergence 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 probably good in itself.

And part of me likes this ambiguity, as it means it’s flexible and I can adapt it to my needs.

But here are some tips from other yogis, as they may help

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SOME TIPS

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☆☆☆ RITE 1 TIPS : THE CLOCKWISE SPIN

- Move slowly

- Eyes on the horizon

- Take a few moments to breathe and steady yourself afterwards

☆☆☆ RITE 2 TIPS : THE DOUBLE CRUNCH

- Support your lower back with your hands in diamond formation

☆☆☆ RITE 3 TIPS : THORACIC EXTENSION

- Use a mat

- Think cat cow

- Stabilise your pose with hands on lower back

- Breathe out at compression, in at expansion

☆☆☆ RITE 4 TIPS : BRIDGE TO L-DIT

- don’t force yourself up, mobility will come with repetitions over time

- Squeeze glutes on the way up, quads in top position

☆☆☆ RITE 5 TIPS : UP DOWN DOG

- On up dog, roll your shoulders back, glutes engaged

- Exhale going into up dog

- Ideally knees & quads are not touching the ground

- In down dog, keep toes gripping the ground

So here we go. I have a 5min warmup listed here, but couldn’t find any more chair based versions of the rites, so below are two able bodied version, very different from each other.

But if you need someone to accompany along for a chair based version head back to day 1, 2, 4 or 5, links all at the bottom of the post.

★★★ WARM-UP ★★★

Well, I felt so guilty that I had said out-loud to hubby that I like the 5 Rites better than yoga, that I thought I’d put our favourite gentle yoga teacher here for a 5-min warmup. So here she is with a 5-min morning yoga, just perfect if we need just a bit of warmup before heading to the 5 Rotes.

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

tinyurl.com/mfesk589

👀👀👀 ABLED BODIED VERSION:

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

The YouTuber-Hill-hiker that I came across first, and whose video we saw at the beginning, made another video going into more depth about the rites. Not exactly a follow along, but worth keeping handy when exploring form.

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

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

This is a whole group doing the full 21 repetitions of each rite, and I find it good to see many people with different bodies and slightly different capabilities struggling through the 21 reps.

But don’t do the whole 21 reps, just do 6 and be amazed at the group continuing to 21.

youtu.be/99JigQAEzXg?si=39K...(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...

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

[Over60sRunner]

Although this week has been an interesting experience, I won't be continuing after this week finishes. It has confirmed to me that yoga is not something that I particularly resonate with and yesterday, and I'm pretty sure it will happen again today, my lower back has really started to tell me that this is not my bag. Nevertheless, I'm grateful for the experience 🙏🏻

However, returning to C25K has reminded me that I do enjoy a good stretch, so I'm going to go and have a wander around the forum and see if I can find any stretching videos or, failing that, I will just stick with my Yoga with Joelle videos which I find suits me well 🧘

[CBDB Administrator Graduate Gold in reply to Over60sRunner]

Oh no! Hope your lower back recovers!

And a good stretch routine sounds great, and has kept me running and rowing for years!

[Over60sRunner in reply to CBDB]

Yes, Joelle's pre and post run stretches maybe short, but they certainly hit the spot. I'm repeating week two run three after a three day rest today. I've given it another couple of days because my IT bands were really not happy towards the end of the last run so I've given it a little longer for them to have a rest and I'll see how I go on today.

I'm going to have a much through Joelle's extensive library on YouTube and see what else I may be able to have a go at, she does quite a lot of standing routines which are easier for me than rolling about on the floor 🤣

[Oldfloss Administrator in reply to Over60sRunner]

Loads of links to stretches on the forum and even though yoga is not your scene, Adrienne does do a great, short Lower back exercise

[Wine 30D Graduate]

I did the 6 repetitions after having a coffee this morning. I will do the 7 tomorrow but won't go further. I want to do 4 after that to keep it a habit then consider if I want to increase or not.

[CBDB Administrator Graduate Gold in reply to Wine]

Sounds like a perfect way to go forward!

[Wine 30D Graduate in reply to CBDB]

Thank you

[skysue16]

wow, the group in the second video are amazing!! I have only just managed to do the Rites - I certainly wouldn’t recommend it at 10pm after a big meal! But I was determined to do 6 reps, it was a struggle 😂

[CBDB Administrator Graduate Gold in reply to skysue16]

Yes, I also find some of the rites are easier than others. Rite 5 is my favourite and I had added it to my stretch routines. But I do make it easier by using the edge of my bed, so I am not horizontal.