For many centuries, the Tibetan monks kept the 5 Tibetan Rites a secret from the rest of the world. Only in 1938, with the publication of the book “The Eye of Revelation” about the teachings and five exercises of Tibetan monks written by Peter Kelder, this amazing technique became available for people all over the world. Millions of people have learned about the existence of 19 energy centers located in the joints along with discovering the ability to circulate energy throughout the body that was previously muted by diseases and improper lifestyles. All of this helps to improve well-being and rejuvenate the body.

What are the 5 Tibetan Rites? How do you practice this technique? Is this set of exercises suitable for everyone and is it really effective? We will answer all these questions in this article!

5 Tibetan Rites: What Is It?

The Five Tibetan Rites is an ancient system of exercises reported to be more than 2,500 years old. This system consists of a sequence of five exercises performed 21 times a day.

This Tibetan system has a beneficial effect on the physical and energy state of the human body. This is a unique method of healing and recovery, a method of rejuvenation of all systems and organs of the human body that is focused on improving the work of energy meridians.

Practitioners report that this system has many physical, mental, and spiritual benefits. This practice is aimed to restore a person’s vitality and strength. Due to these benefits, the Five Tibetan Rites are also known as the “Fountain of Youth.”

The exercises included in the 5 Tibetan Rites system work out all muscle groups and main joints, as well as activate the circulatory, lymphatic and hormonal systems.

Each exercise has its purpose:

1. Activates energy channels, develops the vestibular apparatus, strengthens the cardiovascular system, improves venous outflow.
2. Has a healing effect on the kidneys, thyroid, digestive organs, genitals; strengthens the muscles of the spine, legs, improves the blood supply and nutrition of the intervertebral discs and the entire spinal canal.
3. Effective for irregular menstruation, menopause, back pain, neck pain, congestion in the sinuses; stretches the muscles of the front surface of the body.
4. Strengthens the deep back muscles that straighten the spine.
5. Improves the work of the circulatory system and strengthens the vessels of the brain, shoulder joints.

Although the Rites have circulated amongst yogis for decades, skeptics say that Tibetans have never recognized them as being an authentic Tibetan practice. Therefore, it is important to take a closer look at what is known about the origin of this practice.

The Origin

Peter Kelder, the author of the book “The Eye of Revelation”, seems to be the only link to this system. But nothing is really known about Peter Kelder. Some sources report that he was raised as an adopted child in the United States and left home when he was a teenager in search of adventure. In the 1930s, Kelder claims to have met a retired British army colonel in southern California, who shared with him stories of travel and the discovery of the Five Tibetan Rites.

The results of the conversations with the colonel were published in the 32-page booklet.

Despite the existing disputes about the origin of the Five Tibetan Rites between practitioners and skeptics, a comparison of illustrations of the postures shows a remarkable similarity between the Rites and authentic Tibetan ‘phrul ‘khor exercises from a system rendered into English as Vajra Body Magical Wheel Sun and Moon Union.

However, it has been noted, that even though these comparisons are compelling, a closer examination reveals that these similarities could be misleading. 

Chris Kilham, the author of the book The Five Tibetans says, “As the story has it, they were shared by Tibetan lamas; beyond that, I know nothing of their history.”

Even though the historic lineage of the 5 Tibetan Rites before the publication of Kelder’s booklet remains to be ascertained, this practice has nevertheless been affirmed by a lama and scholar of the Sakya tradition of Tibetan Buddhism as being a genuine form of yoga and was originally taken from an authentic Indo-Tibetan tantric lineage, namely a cycle of yantra-yoga associated with the Sadnadapadadharma.

However, it has been argued that the Five Rites predate yoga as we know it today by as much as seven hundred years or more and, therefore, could not have derived from either Tibetan or Indian forms of yoga.

Some experts assume that the 5 Tibetan Rites could be originated from a system of Kum Nye which, like the Rites, date back 2,500 years. However, Chris Kilham states that “the issue at hand, though, is not the lineage of the Five Tibetans. The point is their immense potential value for those who will clear 10 minutes a day to practice.”

Benefits of the 5 Tibetan Rites

Regular practice of the 5 Tibetan Rites is very beneficial for the four body systems:

#1: Musculoskeletal system

Tibetan yoga helps to cope with scoliosis and osteochondrosis. When performed regularly, there is a decrease in pain caused by arthritis.

#2: Reproductive system

In women, who regularly engage in this practice, the menstrual cycle is normalized and the probability of conception increases. In men, the erectile function gets normalized.

#3: Gastrointestinal tract

The digestion is normalized. The absorption of useful substances from food improves.

#4: Immune system

Increases resistance to colds and viruses. Congestion in the sinuses and bronchi is eliminated.

Other benefits:

• reduced anxiety;
• relief from joint pain;
• better circulation;
• improved strength and coordination;
• better sleep;
• improved energy;
• a youthful appearance.

Moreover, regular practice of these exercises contributes to the development of willpower. Therefore, it is recommended for people who are fighting addictions. After 2-3 weeks of regular practice, the addiction decreases.

The complex is based on the balanced combination of physical actions, purification of one’s own thoughts, and harmonization of the energy flows. To achieve harmony, which becomes the main goal of almost any Eastern teaching, we need to learn how to correctly combine all of the above.

How to do the Five Tibetan Rites?

Though each rite is meant to be practiced 21 times a day, you can start with doing this practice less frequently. During the first week, practice each rite 3 times a day. During the second week, add 2 more repetitions per rite. Continue adding 2 repetitions per rite each week until you’re doing 21 rounds of each rite every day.

Rite 1

The purpose of the first rite is to speed up the energy movement in the chakras. It’s common for beginners to feel dizzy during this exercise.

Instructions:

1. Stand up straight.
2. Stretch your arms outward until they’re parallel with the floor.
3. Face your palms down.
4. Slowly spin your body in a clockwise direction. Don’t bend your head forward. Keep your eyes open.

Repeat for 1-21 times.

Tips:

• Keep spinning until you feel slightly dizzy. But don’t overdo! Excessive spinning may overstimulate your chakras.
• When performing this rite, not only physical sensations are important, but also the internal feeling. Listen to the movement of energy vortexes and set the mindset that your body is cleansed, becomes healthier and stronger.

Rite 2

The second rite has two opposite effects on energy flows. On the one hand, it significantly increases the speed of rotation of energy vortexes. On the other hand, it is intended to stabilize them.

Instructions:

1. Lie flat on your back.
2. Place your arms at your sides, and your palms on the floor.
3. Inhale and lift your head, moving your chin toward your chest. Simultaneously raise your legs straight up, keeping your knees straight.
4. Exhale and slowly lower your head and legs to the starting position.
5. Lie still until your muscles relax.

Repeat for 1-21 times.

Tips:

• If you have difficulty straightening your knees, bend them as needed. Try to straighten them each time you perform the rite.
• As you do this exercise, try to feel the energy flowing through you with each breath you take. In the interval between repetitions, imagine how, as the muscles relax, the body is filled with vitality.

Rite 3

The third of the five Tibetan rites is aimed at working out the Central energy axis. The ascending energy flow passes along the vertebral column, and the descending energy flow — in the area of the sacrum.

Instructions:

1. Kneel on the floor, knees shoulder-width apart and hips aligned over your knees.
2. Straighten your trunk and place your palms on the back of your thighs, below your buttocks.
3. Inhale and drop your head back, arching your spine to open your chest.
4. Exhale and drop your head forward, moving your chin toward your chest. Keep your hands on your thighs during the entire rite.
5. Return to the starting position, slowly filling your lungs with air.

Repeat for 1-21 times.

Tips:

• You can also practice this rite while closing your eyes, which helps you focus inward.
• Focus on your breathing. With every exhale, imagine that you’re releasing all your blocks, negative emotions, and worries that are accumulated inside.

Rite 4

The fourth rite involves creating the effect of “energy swings”. By tensing your muscles during the exercise, you start the movement of energy through your body. By relaxing, you mute this activity.

Instructions:

1. Sit on the floor and extend your legs straight ahead, feet shoulder-width apart.
2. Put your palms on the floor at your sides, fingers facing forward.
3. Straighten your trunk.
4. Drop your chin toward your chest. Inhale and gently drop your head back.
5. Simultaneously lift your hips and bend your knees until you’re in a tabletop position, with your head gently tilted back. Contract your muscles and hold your breath.
6. Exhale, relax your muscles and return to starting position.

Repeat for 1-21 times.

Tips:

• Combine performing this rite with rhythmic breathing.
• Your hands and heels should stay in place during the entire exercise.
• If the body is weakened, do a simplified version of the exercise. Just lift the pelvis off the floor. Each time, try to lift your body higher and higher above the floor.

Rite 5

The 5 Tibetan Rites train not only the spirit but also the physical body. The last exercise is the most difficult and requires maximum concentration.

Instructions:

1. Sit on the floor with your legs crossed.
2. Plant your palms in front of you.
3. Extend your feet behind you, toes curled and shoulder-width apart.
4. Straighten your arms and arch your spine while keeping the tops of your legs on the ground.
5. Drop your head back into Upward-Facing Dog.
6. Then, inhale and lift your hips, moving your body into an upside-down “V” shape.
7. Move your chin toward your chest and straighten your back into Downward-Facing Dog.
8. Exhale and move back into Upward-Facing Dog.

Repeat for 1-21 times.

Tips:

• This rite requires a steady breathing rhythm.
• Despite the fact that the exercise is static, it takes a lot of energy. Return to the starting position and catch your breath. To repeat, proceed only when the breath is restored.

General Recommendations

Like all exercise programs, the Five Tibetan Rites should be done with care. Start with gentle movements and a low number of repetitions. Consider five key points:

#1: Don’t make breaks in your training

If you are thinking about practicing the 5 Tibetan Rites, be prepared for the fact that you will always have to practice it. Exercises produce a cumulative effect, but when canceled, it doesn’t stay at the same level. After cancellation, the energy flows can degrade even more than they were in the beginning state.

Despite the fact that training can not be canceled or paused, circumstances do not always allow us to complete the practice. Therefore, it is allowed to periodically take breaks of one or two days.

#2: Relax in the end of the practice

After completing the last rite, lie down for a while with your eyes closed, so that the energy flows are harmonized. To help yourself relax, you can turn on meditation music.

#3: Take a shower

After the practice, it is recommended to take a warm bath or shower. If you don’t have time for this, just rub your skin with a damp towel.

#4: Do not overdo

Do exactly as many repetitions of the rites as your body allows.

#5: Pause

Before you start a new rite, make sure you take a pause. Stand up straight, put your hands on your waist, and wait for your breathing to recover.

Can Anybody Practice the Five Tibetan Rites?

Despite all the benefits that this practice provides, if you have certain health problems, these exercises can cause harm to your body.

Some coaches and yoga practitioners are convinced that the Five Tibetan Rites practice is not intended for women. They explain this by the fact that the complex was developed by male monks taking into account their physiological characteristics. However, experimentally was proven that this practice if equally beneficial for both, men and women.

It is not recommended to practice the 5 Tibetan Rites if you:

• have a fever;
• are pregnant;
• have high blood pressure;
• are on a risk of a heart attack;
• have hernia of the spine;
• have menstruation;
• are breastfeeding.

Precautions:

• If you’re prone to dizziness, talk to a doctor before trying this practice. The spinning motion may aggravate various conditions, including vertigo, circulatory issues, or nausea.
• The practice may cause complications if you’ve had surgery within the last 6 months.
• Disorders like Parkinson’s disease or multiple sclerosis can cause poor balance. If you have one of these conditions, this practice may not be safe for you.
• Before trying these exercises, talk to your doctor to find out if they’re safe for you to practice.

Disclaimer:

If you have a health condition or are new to exercise, be sure to check with your doctor before trying these moves.

Do you feel tired and drained though there is no visible reason for that? In this article, we want to talk about what takes our vitality away, how to boost energy levels, and ultimately be happier with life.

Common reasons for lack of energy

Very often people don’t even know why they feel so tired and have zero energy. Therefore, it is essential to find out why you feel the way you feel and what was the cause of your lack of energy.

Here are some ideas what could be a reason for lack of energy.

#1: Suppressing negative emotions

Most of us suppress negative emotions. All unexpressed emotions are stored in our bodies in the form of blocks in our chakras that prevent free energy flow.

Did you know that suppressing emotions, whether it’s anger, sadness, grief, or frustration, often leads to physical stress on your body, anxiety,  and panic attacks?

Research shows that people who tend to block their emotions have difficulty falling asleep, sleep disorders, and daytime tiredness. They also experience more depression, anxiety, and stress in daily life.

#2: Negative thoughts

Negative thinking is any form of thinking that sounds rational and accurate in your mind but only makes you feel bad about yourself or your life.

Most of us spend a lot of time negatively thinking and worrying about the future, replaying events in the past, and generally focusing on something we are not happy about.

Negative thinking drains your energy and makes you feel exhausted! It can make you feel stressed, anxious, and even depressed due to the fact that focusing on negative thoughts triggers the release of cortisol, the stress hormone.

#3: Energy-draining foods

Eating and drinking are effective ways to boost your energy levels. However, what you eat does matter. The foods and beverages listed below are more likely to drain your energy:

• Processed grains such as those found in white bread, white pasta, and white rice may cause more harm than good when it comes to your energy levels.
• Foods high in added sugars may increase the likelihood you’ll crave other sugary foods, potentially creating an energy-depleting cycle.
• Alcohol – although it may help you feel more relaxed or fall asleep more easily, it may actually drain your energy by causing you to wake up the next morning feeling less rested.
• Too much caffeine can negatively affect the quality of your sleep, which can reduce your energy levels.
• Fried and fast foods are generally high in fat and low in fiber, two factors that can slow down your digestion. Slower digestion can reduce the speed at which energy-boosting nutrients enter the body, delaying the increase in energy most people expect following a meal.
• Cereal – many cereals are loaded with high-fructose corn syrup, sugar, genetically modified corn, unhealthy chemicals, and refined carbs. To process all these you have to spend all your energy!
• Soda can change what kind of rest you get during the night. Even a full night of sleep may not give you the liveliness you need during the day. 
• Bagels are high in refined carbs but lacking enough nutritive value. Having bagels for breakfast can take away the stamina you need to get through the day.

Of course, there are lots of other foods that can be added to the above list. We just listed common examples of energy-draining foods. You should definitely add dairy, eggs, and all sorts of meat to this list!

#4: Touch hunger

Skin-to-skin contact is vital for our mental, emotional, and physical health, too.

When you feel overwhelmed or pressured, the body releases the stress hormone cortisol. One of the biggest things touch can do is reduce stress, allowing the immune system to work the way it should.

Research shows that people who are lonely or deprived of affection are predisposed to suffer from depression, anxiety, stress, low relationship satisfaction, difficulty sleeping. All these are key factors for energy loss.

#5: Chronic lack of sleep

It drains your mental abilities and puts your physical health at real risk!

How to boost energy level?

Now let us share with you the 7 effective tips on how to boost your energy level.

#1: Positive thinking

A positive mindset greatly contributes to energy efficiency, and, in general, makes life easier. Start with practicing gratitude and using positive affirmations to get your day started. Another great way to start is by stepping outside of your daily routine to help someone else. A simple act of kindness can provide an amazing perspective and fill you with positivity.

Give yourself the necessary support by reading the law of attraction books, watching self-help documentaries, and spending more time with positive-minded people. 

#2: Healing childhood traumas

Unhealed trauma drains your energy and pulls happiness from your life, even when you do not think about your painful past. Therefore, it is essential for most of us to heal our inner child.

You can start by making a dialogue with your inner child by looking at the picture of yourself during the age when the trauma occurred. Say nurturing things to your inner child, like: “I love you, I hear you, thank you, I’m sorry that happened to you. Now you are safe.” Also, you can write a letter to your inner child or perform meditation and creative visualization.

#3: Minimize your time in social networks

Gadgets consume both energy and time! But sometimes you want to check one thing and get stuck. In order to prevent this from happening, make a plan before you open the app. Set your personal rules for using social media like, for example, to use it only when there is a specific purpose, like writing a post, watching training videos, check the pages of important people whose posts can provide you some important information and those who write something interesting and useful.

When you don’t have a clear plan for your time on social media, you can waste lots of time and energy. After spending an hour on scrolling through your feed you will feel tired and apathetic.

#4: Exercise

Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improves, you have more energy to tackle daily chores.

#5: Eat the food that gives you energy

Here is the list of the foods that can give you more energy (based on a vegan lifestyle):

• Lentils – the fiber and the low amount of carbs can help stabilize blood sugar to avoid spikes and crashes of energy.
• Nut butter – contains great healthy fats and is high in protein to give you long-lasting energy. Nut butter also contains a good amount of fiber. As you may know, fiber helps with your digestion and can keep you feeling full and energetic hours after a meal. You have a variety of options: from peanut butter to almond butter to even sunflower seed butter.
• Spinach – gives you vitamin A, calcium, potassium, magnesium, folate, and iron. These nutrients help bring energy to your muscles that will help during workouts and during long days at work.
• Sweet potatoes – their carb content is perfectly balanced with vitamin A, vitamin C, and fiber. The carbs will give you energy-boosting sugar while the fiber and nutrients will make sure you’re getting it over a long period. 
• Chia seeds contain a golden ratio of fiber, protein, and healthy omega-3 fats. The fiber and the protein will work to release the energy of the chia seeds over many hours. Healthy fats can boost your energy levels.
• Brown rice can provide a good amount of calories combined with high fiber, protein, and carbs.
• Fresh fruit is the ultimate natural energy bar. Fruit contains the perfect combination of simple sugars and fiber. The fiber combined with the sugar will release energy over time, which will keep you feeling energized for longer.
• Oats contain magnesium, B vitamins, potassium, and iron, which give you high quality and healthy energy.
• Almonds contain are high in healthy fats and fiber to keep the energy in your system for a long time. 
• Cacao – the high iron content will help bring oxygen to your muscles and organs that will make you feel alert and energized. 

#6: Tactile contact

There are many different ways to welcome more affection into your life right now even if you consider yourself a lonely person:

• Book a massage or Reiki healing session – these are a proven way to relax and enjoy the benefits of another person’s touch.
• Get your nails done – it will give you the human contact you need.
• Adopt a pet – cuddling pets is very soothing not to mention that animals are natural healers.
• Visit the hair salon – even a simple wash and blow-dry can provide you with ultimate relaxation.
• Take a dance class – certain dances (like the tango, for example) don’t work without skin-to-skin contact.

If you are not a lonely person but you still feel touch starving, hug your children, your parents, wife/husband more often. Give your friends a hug when you meet them. Also, make sure you give yourself a regular self-massage!

#7: Breathing exercises

As we breathe, so we live. The vast majority of people do not use the entire volume of their lungs when breathing, but only the upper third. The remaining 2/3 of the lungs are never ventilated. Accordingly, the organs, tissues, and systems of the body do not receive enough oxygen which can be another reason why you feel tired.

Try pranayama! Pranayama is associated with breathing exercises that have a beneficial effect on the body, saturating it with oxygen. Regular practice of pranayama boosts energy levels, reduces anxiety, stress, and even improves overall health. Here are a couple of examples of pranayama that you can practice:

• Murcha Pranayama (for energizing the body and removing negative emotions from the mind);
• Anuloma Viloma (for lowering stress and anxiety);
• Sheetkari Pranayama (for energy-boosting and relaxation);
• Humming Bee Breath (for anxiety relief).

The Bottom Line

With increasingly busy lives, most of us regularly find ourselves feeling tired and drained. However, if you make your mental and physical health your priority, if you give yourself enough love and self-care, you can get your energy back.

Take a closer look at your lifestyle to see which healthy changes you can make to boost your energy levels. Eating healthily, getting enough sleep, drinking enough water, and exercise can boost your energy levels and improve your health.

When we are anxious, on the physical level we begin to breathe shallowly using the upper part of the lungs. Our inhales and exhales become short and sharp. Contrarily, when we are relaxed, we breathe slower using the diaphragm. The lengthening of the exhalation (compared to the inhalation) maintains a healthy level of carbon dioxide in the blood, which helps us relax. Bhramari pranayama, also known as Humming Bee breath, helps to reduce the level of anxiety and relax. In this article, we will share with you what Bhramari pranayama is, what its benefits are, and how to perform it.

What Is Pranayama?

‘Prana‘ is the Sanskrit word for breath, “life force”, or “vital principle”. ‘Ayāma‘ can be translated as “the suspension of breath” or “control”. Thus, “pranayama” can be translated as “control over vital energy”.

Most often, pranayama is associated with breathing exercises that have a beneficial effect on the body, saturating it with oxygen. However, yogis use this technique not only for the purpose of improving their physical bodies but also as a way of controlling the flow of prana (vital energy).

Prana is the vital energy that fills everything in the Universe. It saturates all living things with life, providing physical bodies with strength. Breathing allows us to absorb prana and control its flow. It is believed that the basis of the entire existence consists of “energy” and “consciousness”, which are very closely interrelated. Prana gives energy to the forming of consciousness.

According to Patanjali, pranayama is the length of time between inhalation and exhalation. During this period, the time of assimilation of prana increases, the fluctuations of the mind decrease and the perception expands. But how is it possible to reduce the excitation of the brain by holding the breath? This is due to the fact that nerve impulses in some parts of the body are suspended, and the structure of brain waves is harmonized. Therefore, pranayama is one of the most important elements of Hatha yoga.

What Is Humming Bee Breath?

This pranayama derives its name from the black Indian bee called Bhramari. Bhramari = type of Indian bee; pranayama = breathing technique. This pranayama is named so because of the humming sound produced at the back of the throat during the practice – like the gentle humming of a bee.

The Benefits of the Humming Bee Breath

Bhramari pranayama, or Humming Bee Breath, is a safe and easy-to-learn practice that has tremendous therapeutic potential. Here are the benefits of performing Humming Bee Breath:

• It has a beneficial effect on the thyroid, parathyroid, and thymus glands;
• Calms the nervous system;
• Relieves tension and anxiety;
• Helps you fall asleep quickly, relieves insomnia;
• Makes the voice melodic, strengthens the ligaments;
• Helps with diseases of the throat and larynx, as well as nasal congestion.
• Relieves headaches and migraines.
• Improves memory and concentration.
• Reduces blood pressure.
• Vibrations that occur in the body help the cells to remove toxins.
• Builds confidence.
• It prepares you for deep meditation.

How to Perform Bhramari Pranayama?

The technique of performing Bhramari Pranayama is quite simple and does not require special training. It can be performed at any time of the day and even after having a meal. Also, it has no age restrictions.

Instructions:

1. Sit in any position that is comfortable for you with a straight back and relaxed shoulders.
2. Close the lips, keeping the teeth slightly apart.
3. Bring the tip of your tongue to the space behind the upper front teeth. Maintain this position throughout the practice, frequently checking to ensure that the jaw remains relaxed.
4. Close each ears with the thumbs, place the index fingers at the midpoint of the forehead – just above the eyebrows – and reach the middle, ring, and pinky fingers across the eyes so that the tips of these fingers press very gently against the bridge of the nose.  
5. Take a long, deep breath in through the nostrils, bringing the breath all the way into the belly.
6. Drop the chin to the chest and begin to exhale slowly, making a steady, low-pitched ‘hmmm’ sound at the back of the throat – like the humming of a bee. Focus on making the sound soft, smooth, and steady.
7. Keep the body completely still and bring your awareness to the center of the head – to your Third eye chakra – letting the sound fill the head and spread to the body.
8. At the end of the exhalation, slowly straighten your neck as you inhale again through the nostrils to repeat the process.

This is one breathing cycle. Start mastering this pranayama with 7 breathing cycles and gradually increase to 20-30.

After performing the Humming Bee breath practice, do not rush to open your eyes, stay in a meditative state, observe the sensations in the body, sounds, and smells in the surrounding space.

Additional tips:

• This pranayama does not require much effort, so you should never feel a lack of air during the humming process. If you still feel a lack of air, shorten the duration of the exhalation.
• During the practice, keep your body relaxed – there should be no unpleasant or painful sensations, tension, or tremor of the limbs, loss of balance, or emotional anxiety.
• If you find it difficult to relax in a sitting position, then try to lie down, but keep in mind that in a lying position, this technique will have a strong hypnotic effect.
• Instead of “M-m-m-m-m”, you can say “A-U-M” or “OM”.
• During the hum, you can hold the Mula Bandha (Root Lock).

Warning

It is not recommended to practice Bhramari pranayama for those people who have an ear infection or epilepsy.