Five Immortality Exercises From Tibet

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It is in fact this higher level of sexual energy which keeps the body looking andfeeling youthful most people simply do not have a high enough level of sexual

energy to experience any real intensity of sensation or depth of orgasm. This setof exercises will swiftly and effectively correct that, as well as producinggreatly enhanced physical vitality.

each Tibetan strengthens and energises different chakras in different ways and

to different extents, that it is important that you perform Tibetans 2-5 in thegiven order, and each one the same number of times.

--

Tibetan number one

Stand with your feet shoulder width apart. Extend your arms out at shoulderlevel so that they are parallel to the ground. Now turn around and keep turning

until you reach your starting position. It is important that you spin around the

spinal axis i.e. not on your left nor on your right foot. Imagine that that you are

on a spit which passes right down the centre of your body. It is around this thatyou spin .

The direction of the spin is also important. If you are a man it is to your right, If

you are a woman the direction of the spin is in the opposite direction. This isbecause if you are a man the energy spirals upwards through the chakras in a

clockwise direction whereas if you are a woman it does so in an anti-clockwise

direction.

This exercise is superb for clearing toxins out of the body, and because of this it

may well make you feel nauseous as deeply embedded toxins are brought out to

be released. With time, as your energetic system clears, you'll be able to spin
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swiftly and easily. However fast you spin it is important to end the exercise bygradually reducing the speed

Finally, this is the one exercise where no harm is done if you exceed the

recommended 21 repetitions. This is because, unlike the other exercises whichaffect specific chakras, this exercise affects the movement of the energy

between the chakras.

Follow Tibetan Number One with the standard breath.

Tibetan number two

Lie flat on the floor, with a rug or excise mat underneath you for cushioning.

Place your arms, palms down, at your sides. Keeping your hips, sacrum and

shoulders on the floor simultaneously raise your legs until they are

perpendicular to the floor whilst also raising your head and neck until your chincomes close to touching your chest. Perform this movement whilst taking an in-

breath, all the while keeping your legs straight and your ankles together.

Then with an out-breath lower both your head and your legs to the ground, at

the same speed so that they both touch the floor at the same time. Thisconstitutes one repetition. Repeat 21 times.

Tibetan number three

Kneel on the floor, or on your excise mat. Your knees should be approximately

4 inches apart whilst your feet are approximately 12 - 16 inches apart, so that

your legs from ankle to knee form a V-shape. Your feet are not flat on the floor,

but are instead perpendicular to it so that the balls of your feet are touching the

ground. Place your hands at the bottom of the buttocks so that the index fingeris resting in the crease where the 51


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buttocks join the upper thigh. Finally, bend your head downwards so that thechin is almost touching the chest.

Now, with an out-breath, curl your head and your shoulders backwards so that

you end up looking behind you. As you do so support the weight of your uppertorso on your hands. Then, with an in-breath, return to the starting position. Thisconstitutes one repetition. Repeat 21 times.

( no strain should be felt on the lower back, as the movement originates from,and is confined to, the upper back.)

Tibetan number four

Sit on the floor with your legs together stretched straight out in front of you and

your toes pointing to the ceiling. Your spine is straight and your head is bent

forward such that your chin nearly touches your chest. Your arms are by your

sides slightly bent at the elbows, with the palms on the ground, fingers pointing

forwards. The base of your palms is approximately 2-4 inches from the back of

your sacrum and the thumbs of your hands touch gently on the lower buttocks

and upper thigh.

Now, with an out-breath, smoothly fetch your hips forwards and upwards so

that your back ends up parallel to the floor. Whilst doing this your arms

straighten out, your feet roll down so that they are resting flat on the floor, and

your head curls backwards so that you end up looking behind you. Then with anin-breath, return to the starting position. This constitutes one repetition. Repeat

21 times.

Tibetan number five

The starting position for this exercise is similar to the Cobra asana in hatha

yoga. As in that position the stretch should be felt along the front of the torso,and perhaps a little along the upper back. It should notbe felt on the lower back.


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They should be no real stress or strain on the lower back whatsoever. If there is

the most likely reason is simply that youve 52

placed your hands too far forward. Move them further back

Start with the hands approximately 16-20 inches apart, and the feet separated bythe same distance.

Only your hands and the balls of your feet touch the floor throughout this

exercise. Your head, shoulders and neck curl backwards. Your legs and armsare straight; and are kept straight throughout the exercise.

With an in-breath push back on your hands so that your buttocks rise in the airand your body forms an inverted V shape. As you do so tuck your chin in so

that it nearly touches your chest. You remain on the balls of your feet, but youarms push back leading to your feeling the stretch along the back of your legs.

Then, with an out-breath move smoothly in a curve back to the starting position

being careful that the stretch is felt along the front of the torso and not on thelower back. This constitutes one repetition. Repeat 21 times.

The Sixth Tibetanis best performed on an empty stomach. In the morning

before breakfast or 4 hours or more after you last ate would be ideal.

Stand with your feet shoulder width apart and inhale a standard breath. Bend

forwards and support the weight of your torso on your arms, your hands restingon the thighs, just above the knees, with your fingers pointing inwards. Exhale

as you do so. Push the last remnants of breath from your lungs. Then, whilst still

bent double, pull your abdomen in and up, feeling the slight pull on yourtesticles or ovaries as you do so. You still have not taken an in breath.

Then stand up straight keeping your abdomen sucked inwards and upwards


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Hold this position for at least three seconds, more if comfortable. With time and

practice you will at this point begin to feel the sexual energy being lifted up out

of your testicles or ovaries and into your torso as a whole. Then relax the

diaphragm and the abdomen, allowing it to come down and out. Follow this

with an in-breath

do not exceed the recommended three repetitions a day.

So to summarise, The Five Tibetans generate the sexual energy, whilst the 6th

Tibetan transmutes it.

plus----------

You will recall that it is the speed and force of the upward spiral of the energy

though the chakric system which determines how awake and alive you feel

in Taoist terminology is referred to as pre-natal Chi. Ordinarily your quantity ofpre-natal Chi is set at birth and is finite in quantity.

This is why people who live strongly and intensely tend to grow old faster than

those who live life in an insipid, undemanding way. Though of course there areexceptions as the quantity of pre-natal Chi with which each person is blessed at

birth does vary greatly.

pre-natal Chi can in fact be both replaced and increased. But you must go aboutit in the right way and to do so it is necessary to understand the phenomenon ofinter-chakric energy spin in more detail.

You will recall that the inter-chakric energy spin in men spirals upwards in aclockwise direction whilst in women it does so in an anticlockwise direction.This upward spiral does in fact follow a very specific path.

For men:

Starting at the front of the Saturn chakra the energy spirals:

Up the right side of the pelvis to the back of the Jupiter chakra


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Up the left side of the abdomen to the front of the solar plexus chakra

Up the right side of the thorax to the back of the heart chakra

Up the left side of the upper chest to the front of the throat chakra

Up the right side of the neck to the Erectheus chakra

Up the left side of the head to the Sun chakra

In the head the flow spins all the way around several times or more (depending

on other factors) and touching both the Sun and the Moon chakras. But for our

purposes it is sufficient to finish the up-flow at the Sun chakra

For women:

Starting at the back of the Saturn chakra the energy spirals:

Up the left side of the pelvis to the front of the Jupiter chakra

Up the right side of the abdomen to the back of the solar plexus chakra

Up the left side of the thorax to the front of the heart chakra

Up the right side of the upper chest to the back of the throat chakra

Up the left of the neck to the point of the chin (Admeitus chakra)

Up the right side of the head to the Moon chakra

for our purposes it is sufficient to finish the up-flow at the Moon chakra

Now, the big secret to all of this is that corresponding to this very specificupwards spiralling inter-chakric path there is also a very specific downwards

spiralling inter-chakric path.And the energy drawn in through this downwardsspiralling path all the way to the base chakra will become pre-natal Chi.


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For menthe downwards flowing path spirals anti-clockwise and follows thesame course as the female upwards-flowing path.

For womenthe downwards flowing path spirals anti-clockwise and follows thesame course as the male upwards-flowing path.

So, energy moving through the upwards flow uses up pre-natal Chi whilst

energy moving through the downwards flow replenishes pre-natal Chi.

Consequently, if you get the downwards flow flowing as fast and as powerfully

as the upward flow then you wont age. If you get the downward flow flowing

faster and more powerfully than the upward flow youll actually get younger.However, this most emphatically does not mean that you should slow down the

flow of the energy in the upwards-spiralling path. The speed and force of theupwards path is what makes you feel and quite literally be alive and youthful.

mastering is best done through meditation.

As your practice deepens other factors worth bearing in mind are:

1) Neither the upwards nor the downwards flows passes through the very

centre of the central route in either men or women. Consequently no

spiralling inter-chakric energy flow ever passes through the very centre ofany of the chakras.

2) The spiralling inter-chakric energy flows change colour as they move

from one chakra to the next, reflecting the colour of the chakrasthemselves: from red at the base (Saturn chakra), to orange at the Jupiter

level, yellow at the solar plexus, green at the heart, blue at the throat, a

darker blue at the Admeitus/Erechtheus level, purple at the Sun/Moon leveland white if you continue it up into the crown

Advanced Practice of The Five Tibetans


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Tibetan Exercise1:

just focus on getting the upward flow flowing faster and more freely

Exercises 2 through 5:on each in-breathdraw the energy in through the downwards flow all the way

down to the base, making that downward flow stronger, more fluid, morepowerful and more substantial as you do so.

On each out-breath, push the energy up through the upward flow making this

upward flow stronger, more fluid, more powerful and more substantial

There are indeed other factors which are involved in, and pertinent to, physical

immortality such as mastery of focus, thought and emotion, breath and diet

control, purification of the energetic system, etc. Nevertheless all such factorsare minor compared to these.

The Five Tibetan Rites: Exercises for Healing,

Rejuvenation, and LongevityBy Mary Kurus

Copyright Mary Kurus 2001, All Rights Reserved

Background

In 1985 a book called The Ancient Secret of the Fountain of Youthwritten by Peter

Kelderwas published which for the first time fully described an exercise program for

"youthing". This is an exercise program used by Tibetan monks to live long, vibrant and

healthy lives. In fact, this book states that many have lived longer than most can imagineby following the program often called the "Five Tibetan Rites". The benefits are


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described in this book and a subsequent book 2 with an expanded description of the

program by the publisher called the Ancient Secret of the Fountain of Youth - Book 2,

a companion to the original book by Peter Kelder. Many thanks to the publisher

Doubleday for such a special an expanded explanation of the Five Rites.

Potential Benefits of the Five Rites

The authors provide many examples of the benefits of the "Five Tibetan Rites" including

the following: looking much younger; sleeping soundly; waking up feeling refreshed

and energetic; release from serious medical problems including difficulties with spines;

relief from problems with joints; release from pain; better memory; arthritis relief;

weight loss; improved vision; youthing instead of aging; greatly improved physical

strength, endurance and vigor; improved emotional and mental health; enhanced sense

of well being and harmony; and very high overall energy.

How the Five Rites Work

Medical professions explain the benefits based on their personal perspective and I

suggest you read the entire two books for a broad overview. However, the majority share

the view that the rites represent a system of exercise that affects the body, emotions and

mind. The Tibetans claim that these exercises activate and stimulate the seven key

chakras that in turn stimulate all the glands of the endocrine system. The endocrine

system is responsible for the body's overall functioning and aging process. This means

that the Five Rites will affect the functioning of all your organs and systems, including

the physical and energetic systems and that includes the aging process. The man who

brought these Five Rights out of Tibet stated that "performing the Five Rites stimulates

the circulation of essential life energy throughout the body".

Chakras

Chakra is an Indian Sanskrit word that translates to mean "Wheel of Spinning Energy".

Chakras are spinning wheels or vortexes of energy of different color that perform many

functions connecting our energy fields, bodies and the Cosmic Energy Field. Chakras

are powerful electrical and magnetic fields. Chakras govern the endocrine system that in

turn regulates all of the body's functions including the ageing process. Energy flows

from the Universal Energy Field through the chakras into the energy systems within our

bodies, including the Meridian System.

Our bodies contain seven major chakras or energy centers and 122 minor chakras. The

major chakras are located at the base of the spine (Root Chakra), at the navel (Sacral

Chakra), in the solar plexus (Solar Plexus Chakra), within your heart (Heart Chakra),

within the throat (Throat Chakra), at the center of your forehead (Brow or Third Eye

Chakra), and at the top of your head (Crown Chakra). These chakras are linked together

with all other energy systems in the body and various layers of the auras.

The Speed of the chakra spin is a key to vibrant health. The other keys to vibrant health

that relates to the chakra is ensuring they are clear of negative energy and that they are

perfectly shaped and not distorted.

The Five Rites speed up the spinning of the chakras, coordinate their spin so they are in


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complete harmony, distribute pure prana energy to the endocrine system, and in turn to

all organs and processes in the body. This is one of the major requirements for vibrant

health, rejuvenation and youthfulness.

The Five Rites Exercise Program

This program is often described as a modified yoga program. Simply put, yoga is a

science that unites the body, mind and spirit. Today this is often called Mind/ Body

Healing. The author of the book believes that yoga was brought to Tibet from India in

the 11th or 12th century and that Tibetan monks over time developed modified these

exercises and developed an effective program of exercises that western society now calls

the "Five Tibetan Rites". The rugged mountainous conditions these monks live in may

well account for their particular emphasis on vigor. Many of the yoga exercises and

practices being taught in the western world today are very new. The "Five Tibetan Rites"

are exactly what the ancient Tibetans developed over many centuries of time. Therefore

it's very important to do the "Five Tibetan Rites" exactly as they are presented without

altering the form or sequence to achieve some of the benefits accrued to these "Rites".

Beginning the "Five Rites" Exercise Program

1. For the first week, and only if your are relatively healthy and fit, do each exercise

three times.

2. If you are inactive, overweight, or have health problems begin these exercises

doing one of the first three each day, and only if you feel totally comfortable

doing this. Later in this article I will describe exercises you can do to help

yourself strengthen so you can begin to do the "Five Rites". If you have any

concerns whatsoever, please consult with your physician. Individuals on seriousmedications should consult with their physicians.

3. If you are overweight do not do Rites #4 and #5 until you have developed some

strength and endurance. Do the substitutes for #4 and #5 until you yourself feel

ready to begin doing #4 and #5 of the "Five Rites".

4. Do only what you feel comfortable doing. That may be only one of each exercise

for the first week. Build up to two of each exercise the second week, three of

each exercise the third week, etc. or at a faster pace only if your body does not

hurt when you do these exercises.

5. 21 is the maximum of each exercise you should ever do. If you want to enhance

your program, do the exercises at a faster pace, but do not so more than 21 of

each exercise each day. Doing more than 21 repetitions of each exercise in anyday will affect your chakras negatively and can create imbalances in your body.

6. The "Five Rites" may stimulate detoxification and often creates many unpleasant

physical symptoms. This is why it's recommended to increase the number of

each exercise gradually on a weekly basis. I also recommend a vibrational

detoxification with Choming Essences. For more information on vibrational

detoxification with Choming Essences please visit my website

www.mkprojects.com.

7. If you have not exercised for some time, prepare to begin your "Five Rites"

exercise program by walking daily, for a half hour each day if possible. Another

alternative in preparation for the Five Rites is a stretching program with a

gradual increase in the types of stretching exercises and the duration of thisprogram.
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8. A sugar free and low fat diet is an important support when integrating the "Five

Rites" exercise program into your life. Also check for Digestive Food

Sensitivities and eliminate all foods you do not digest easily.

9.

Do the Five Rites exercises every day. The maximum you should skip is one day

each week. If the exercises are done less than six days each week, the results will

be greatly reduced.10.If on certain days your time is limited, do 3 repetitions of each exercise. This

takes less than five minutes.

11.For maximum benefit, do the exercises before breakfast in the morning, if at all

possible. If this is not possible do them anytime during the day.

Detoxification

Detoxification is a process that helps to clean out of the physical and energetic body

toxins or poisons that have accumulated in your physical cells, organs, systems and in

your energetic systems (auras, chakras, meridian system and all electromagnetic,

magnetic and electric systems). I strongly recommend that people beginning the "Five

Rites" exercise program undertake a Choming Essence detoxification program either

before or as they begin these exercises.

If you have never detoxified you will probably have many poisons accumulated in your

body and energetic systems. A full detoxification program with Choming Flower

Essence, Gem Essences, and Tree Essences will eliminate all toxins. Detoxifying with

Choming Essences uses vibrational essences, or what is sometimes called vibrational

medicine to clear your systems of toxins and poisons. This includes the elimination of

parasites, candida, viruses, and all poisons from pollution, pesticides etc.

This vibrational approach to detoxification is completely complementary to the exercises

of the "Five Rites". Detoxification is essential for vibrant and long life. For more

information please refer to my article "Detoxification with Choming Essences" and other

vibrational health articles on my website at www.mkprojects.com.

"Five Tibetan Rites" Exercise Program

The following instructions and photographs for the "Five Rites" and other preparatory

exercises as taken from the book Ancient Secret of the Fountain of Youth, Book 2. I will

show the exact Five Rights exercises, a group of exercises for those who need to develop

flexibility and strength before beginning to do the "Five Rites", and a set of warm-upexercises. I strongly recommend you purchase the book since it provides detailed

information about methodology, concerns and benefits not included in this article.

SPECIAL CAUTION: Spinning and stretching through the following exercises can

aggravate certain health conditions such as any type of heart problem, multiple

sclerosis, Parkinsons's Disease, severe arthritis of the spine, uncontrolled high

blood pressure, a hyperthyroid condition, or vertigo. Problems may also be caused

if you are taking drugs that cause dizziness. Please consult your physician prior to

beginning these exercises if you have any difficult health issues or if you have any

other concerns.


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The Five Tibetan Rites

Rite #1

Stand erect with arms outstretched

horizontal to the floor, palms facing down.

Your arms should be in line with your

shoulders. Spin around clockwise until you

become slightly dizzy. Gradually increase

number of spins from 1 spin to 21 spins.

Breathing:Inhale and exhale deeply as

you do the spins.

Rite #2

Lie flat on the floor, face up. Fully

extend your arms Along your sides and

place the palms of your hands against

the floor, keeping fingers close

together. Then raise your head off the

floor tucking your chin into your chest.

As you do this, lift your legs, knees

straight, into a vertical position. If

possible, extend the legs over the body

towards your head. Do not let the knees

bend. Then slowly lower the legs andhead to the floor, always Keeping the

knees straight. Allow the muscles to

relax, and repeat.

Breathing:Breathe in deeply as you

lift your head and legs and exhale as

you lower your head and legs.

Rite #3


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Kneel on the floor with the body erect.

The hands should be placed on the

backs of your thigh muscles. Incline the

head and neck forward, tucking your

chin in against your chest. Then throwthe head and neck backward, arching

the spine. Your toes should be curled

under through this exercise. As you

arch, you will brace your arms and

hands against the thighs for support.

After the arching return your body to an

erect position and begin the rite all over

again.

Breathing:Inhale as you arch the spineand exhale as you return to an erect

position.

Rite #4

Sit down on the floor with your

legs straight out in front of you

and your feet about 12" apart.With the trunk of the body erect,

place the palms of your hands

on the floor alongside your

buttocks. Then tuck the chin

forward against the chest. Now

drop the head backward as far as

it will go. At the same time raise

your body so that the knees

bend while the arms remain

straight. Then tense every

muscle in your body. Finally let

the muscles relax as you return

to your original sitting position.

Rest before repeating this Rite.

Breathing:Breathe in as you

raise up, hold your breath as you

tense the muscles, and breathe

out fully as you come down.

Rite #5


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Lie down with your face down to the floor. You

will be supported by the hands palms down

against the floor and the toes in the flexed

position. Throughout this rite, the hands and feetshould be kept straight. Start with your arms

perpendicular to the Floor, and the spine arched,

so that the body Is in a sagging position. Now

throw the head back as far as possible. The,

bending at the hips, bring the body up into an

inverted "V". At the same time, bring the chin

forward, Tucking it against the chest.

Breathing:Breathe in deeply as you raise the

body, and exhale fully as you lower the body.

Exercises In Preparation For Doing the Five Tibetan Rites

The following group of exercises has been developed as a preparation for doing the Five

Rites, or as an alternative when you are unable to do any of the Five Rites. Doing these

exercises will help you strengthen and become more flexible to be able to do the Five

Rites as they have been described above.

Do these alternative exercises in the sequence from one to five and when possible,

substitute the Five Rite exercise into this alternative program until you have fully

integrated the Five Rites.

As with the Five Rites, begin by doing two or three of each exercise daily, until you are

able to do 10 each day. Once you are able to do ten of these alternatives, you should be

ready to begin doing the Five Rite exercises themselves.

Alternative (for Rite#1) Exercise #1


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Stand with your feet about 12

inches apart. Extend your arms

palms down until your arms are

level with your shoulders.

Swing your arms to the right,letting your slapping your left

hand against your right

shoulder, with your right hand

slapping against the small of

your back. Then swing your

arms in the opposite direction,

having your right hand slap

against your left shoulder and

the back of your left hand slap

against the small of your back.

As you swing back and forth

allow your torso and legs to

follow the movement. Allow

your heels to lift from the floor

but do not allow either foot to

completely leave the floor. As

you swing right turn your head

right, and turn your head left as

you swing to the left.

Breathing:Breathe in rhythmto your swinging Movement.

Alternative (for Rite #2) Exercise #2


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Lie down on the floor and

elevate your head and shoulders

propping up on your elbows

keeping your forearms flat on

the floor, palms facing down.

Keeping your legs straight, holdthem off the floor For 20 or 30

seconds.

Breathing:Inhale as you raise

your legs, breathe in and out

normally while holding your

legs up, and exhale as you lower

your legs.

Alternative ( for Rite #3) Exercise #3

Stand with your back to the wall and your feet 12 - 18 inches apart. Without moving

your feet bend forward from the hips so that your buttocks rest against the wall. Slidedownward, bending your knees as you go. Keep sliding down until your thighs are

horizontal, as if you were sitting in a chair. Hold this position for 15 seconds and then

slide back up.

Breathing:Begin to exhale as you slide down to the chair position and inhale when

slide back up.



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Lie flat on your back, your arms

straight, palms down, feet flat, and

knees bent. Press your pelvis up a few

inches off the floor and hold it for 10

seconds. Release and lower your pelvis

to its original position.

Breathing: Inhale as you lift your

pelvis and Exhale as you lower your

pelvis.


Begin in the table position. Curl your toes under

And bend your hips raising your buttocks so

that Your body forms an inverted "V". Your

knees will lift up off the floor, your legs will be

straight, and your outstretched arms will be in a

straight line with your back. Hold this positionfor 15 seconds.

Breathing: Inhale as you raise your buttocks,

breath Slowly and deeply while holding the

position, and exhale as you return to the table

position.

Warm-up Exercises

The following group of exercises has been developed to open, relax, release tension, to

strengthen various parts of the body, and to provide toning to different parts of your

body.

If you are overweight, in poor physical condition, or experiencing serious illness, this

group of exercises is an excellent to help you begin your journey towards physicalfitness. I suggest you do these warm-up exercises prior to the Five Rites if you are


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overweight or have not exercised in a long time.

Begin this group of exercises by doing 2 of each exercise and then gradually increase the

repetition until you are able to do 10 of each warm-up exercise.

Warm-Up Exercise #1

Stand upright, tilt your head sideways

towards your left shoulder and hold it

for five seconds, then tilt your head

towards your chest and hold it 5

seconds. Then tilt your head towards

your left Shoulder and hold it five

seconds, and lastly tilt your head

backward and hold it five seconds.

Return your head to a normal position.

Breathing:Exhale as you move your

head around, and inhale as you return to

the upright position.

Warm-Up Exercise #2

Stand upright, slowly rotate your

shoulders in a forward circular motion 5

times, then reverse the movement and

rotate your shoulders in a backward

circular motion 5 times.

Breathing:Breathe normally but deeply

as you do this exercise.

Warm-Up Exercise #3


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Stand upright with your arms help up,

your elbows bent, and your hands

together in front of your chest, with your

fingertips touching and palms apart.

Press inward on your fingers until their

inside surfaces are almost touching. Yourpalms should not be touching. Release

and press your fingers again.

Breathing:Breathe normally.

Warm-Up Exercise #4

In a relaxed standing position, hold yourarms in front of you. Clasp your right

hand around your left wrist, with your

thumb against the inside of the wrist.

Squeeze gently but firmly five times.

Repeat the procedure with the left hand

Squeezing the right wrist.

Breathing:Breathe normally.

Warm-Up Exercise #5

Recline on the floor, resting the upper part of

your body on your upper arms. Flex your

knees and rhythmically bang Them up and

down against the floor in rapid succession.

Your heels should remain on the floor

throughout this exercise. Do this exercise for

20 - 30 seconds.

Breathing:Breathe normally through this

exercise.

Warm-Up Exercise #6


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Get down on the floor on your hands and Knees

with your hands positioned under your shoulders

and your knees under your hips. Bring your chin

up and rotate your hips so the tailbone moves up,

arching your back down. Then tuck your chin into

your chest and rotate your back so that your pelvismoves down, arching you're your back down.

Breathing:Inhale as you move your tailbone up

and exhale as you move your tailbone down.

Conclusion:The daily practice of the exercises I have described in this article is an

essential element of vibrant health. It's a proven fact that people who loose weight can

only maintain their weight loss if they incorporate a daily exercise program into their

everyday lives.

These exercises will stretch muscles you haven't felt in years so approach this program

gently and begin with one or two repetitions each day, increasing each exercise by one

repetition every week. After you are able to do ten repetitions of the Alternate Exercise

program, you should be able to begin to do the Five Rites.

And add a half hour of a brisk walk on a daily basis. Not only will it contribute to your

physical health, it will give you the opportunity to enjoy all of nature around you. Youwill feel younger than you have felt in years.

Happy and Joyous Vibrant Health

Five Immortality Exercises From Tibet

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