The five Tibetan exercises that unlock the secret of youth.

Less well-known in the Western world than other types of yoga, Tibetan yoga is considered one of the oldest. And in it, they say, lies the secret of youth.

The benefits of yoga have been known for centuries. And while there are different types of yoga to choose from, the “ Five Tibetan Rites ” are considered to be the hidden secret of youth. These five exercises were introduced to the Western world about forty years ago in the book “Ancient Secret of the Fountain of Youth” by Peter Kelder. The practice of these exercises is based on the body’s internal energy, the vital force that gives life to our physical body.

Chakras , as they are known in yoga as psychic energy centers located in the body, operate incessantly. The flow of energy through these centers causes various mental and physical states. These centers also control various parts of the endocrine system, a network of glands and organs that regulate many functions of the body, including the aging process.

The benefits of Tibetan yoga

Although the benefits of this practice are mainly known from the reports of monks living in remote Himalayan monasteries and from yoga teachers and less from scientific research, having personally practiced these exercises for over ten years, I can confirm that they help release blocked energy, relieve pain and stiffness in joints, enhance strength and coordination, reduce stress, improve sleep quality, promote better blood circulation and help maintain a youthful appearance.

Why five rituals?

The five exercises correspond to the five elements of nature , according to ancient teachings. This basic principle holds that everything in the universe is a specific proportion of these elements. Through an understanding of the five elements, various phenomena can be interpreted, from natural events to the interaction of the body's internal organs.

1. Turbulence (energy)

   
   

For the activation of the body and spirit. Symbolizes the need for rejuvenation. Stimulates the nervous and lymphatic systems, improves coordination and brings balance.

How to perform the exercise: Standing, with your arms open at your sides and palms facing down, begin to rotate from left to right.

2. Leg lift (air)

   
   

It is one of the inverted poses, known for its benefits. This particular exercise improves blood circulation, strengthens the deep abdominal muscles, as well as the muscles of the buttocks, legs and back, protecting the spine, and straightens the cervical muscles, removing tension.

How to perform the exercise: Lying on your back, with your arms by your side, raise your legs straight and your head at the same time, bringing your chin towards your chest. Lower your legs and arms at the same time. If performing with your legs straight seems difficult, bend your legs, lift them and then stretch them.

3. Kneeling camel (water)

   
   

It teaches us to be like water that flows freely, changing shape and forms without resistance. It symbolizes creativity, sensitivity, emotions. An exercise that affects the endocrine and digestive systems, stretches the muscles of the chest and spine, increases flexibility and opens the pelvic area.

How to do it: With your knees on the floor, your body upright, your legs slightly apart, and your hands on your lower buttocks for support, first look down, then lift your head and arch your body backward. The head follows the movement, which is performed by the thoracic spine, not the lumbar spine. Exhale as you throw your head forward, inhale as you extend.

4. Table (earth)

   
   

It symbolizes stability, foundation, center, discipline, order, strong relationships. Vitality and strength increase in the shoulders, arms and wrists, while the abdominal muscles, hips and thighs are strengthened.

How to perform the exercise: Sitting on the floor with your legs slightly apart in front, your torso upright and your arms stretched out with your palms next to your pelvis and your fingers facing forward, exhale and bring your chin towards your chest and inhale and lift your pelvis, pushing your body up into a table position. Make sure your arms are in vertical alignment with your shoulders. The same goes for your ankles and knees. Exhale as you come to the starting position.

5. Downward-upward dog (fire)

   
   

A dynamic exercise that symbolizes new ideas, passion, self-confidence, expansion. It strengthens the shoulders and arms, opens the chest, stretches the shoulder blades and the entire back area, stimulates the nervous system, and gives energy and vitality.

How to do it: Lie on your back, head down, legs stretched out at the opening of your pelvis, and palms at chest level. Inhale and with your shoulders back, lift your chest, stretch your arms, and with your knees off the ground, come into a downward dog position, facing upward. Exhale, bring your head down, your pelvis up, and push your body into an upward dog (or L) position.

What you need to know about exercises

• You start with three repetitions of each exercise, which, depending on your pace and capabilities, you gradually increase by 2 each week. The maximum number is 21.

• For best results, the exercises should be done daily. That's why consistency is more important than the most repetitions.

• The ideal time is in the morning, but if you can't, any time of day is good. But never after eating.

• Breathing is very important. Inhale through your nose and exhale through your mouth, keeping it slightly open. Under no circumstances should you hold it.

One more thing: If you have high blood pressure or suffer from vertigo, avoid the whirls. You can simply rotate your torso left and right. Extra caution is needed if you have heart or respiratory problems, neurological disorders and disorders such as Parkinson's disease or multiple sclerosis, pregnancy and recent surgeries.