1. The Five Tibetan Rites

 

The Five Tibetan Rites are a system of five ancient, low-impact exercises that promote energy, vitality, and physical and mental well-being, earning them the nickname "Fountain of Youth". Popularized in the West by Peter Kelder's book, and explained in David Kilman's books (see Book Resources for link), the rites consist of rotating in place, leg raises, a spinal arch, a tabletop pose transition, and a downward-to-upward dog flow, with the goal of performing 21 repetitions of each exercise daily. The practice is believed to energize the body's seven chakras, improve the cardiovascular system, relieve stress, and increase overall health and rejuvenation.

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The Five Rites

1. First Rite (Spinning): Stand with your feet apart and spin clockwise. This improves balance.

2. Second Rite (Leg Raises): Lie on your back, raise your legs and head. This activates your abdominal muscles.

3. Third Rite (Arching): Kneel and arch your back, placing your hands on your thighs. This strengthens the back.

4. Fourth Rite (Tabletop): Sit with legs extended, then press into your hands to raise your hips into a tabletop position. This engages multiple muscle groups.

5. Fifth Rite (Dog Flow): Transition between downward-facing dog and upward-facing dog poses.

 

How to Practice

• Start slowly: Begin with a small number of repetitions (e.g., 5-12) and gradually build up to 21 repetitions for each rite.

• Practice daily: Consistent, daily practice is key to experiencing the benefits.

• Listen to your body: Only do what feels right, and don't force movements that are too difficult.

Benefits

• Restores strength and vitality

• Improves energy and well-being

• Relieves muscle tension and nervous stress

• Enhances respiration and digestion

• Tones and strengthens major muscle groups

 

2. Byron Katie - The Work

 

We have found Byron and Katie's processes, which she called The Work, highly effective. Her four short questions and the turnaround are ways to address disturbing or painful thoughts. You can go to her website and download her worksheet and practice at thework.com.

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3. MBT USA: Masai Barefoot Technology shoes

 

MBT shoes were created by a Swiss chiropractor who injured his back, and while on safari in Africa saw Masai women walking gracefully across the tundra balancing a stack of items on their head. He created exercise shoes that simulate walking on the soft African tundra, and create an imbalance that requires your core muscles to activate. Health Benefits: Wearing MBT shoes can enhance stability, reduce joint pain, and increase muscle activation, making them suitable for both casual wear and fitness activities. Order online at us.mbt.com

 

4. Neti pot - use daily for clear sinuses

 

Neti pots are ancient Himalayan sinus rinse systems that involve pouring salt water in one nostril and allowing it to drain out the other, safely and easily clearing the sinuses. Helping for:

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• Nasal allergies and dryness 

• Sinusitis, rhinitis 

• Nasal symptoms from flu and cold 

• Nasal congestion

 

We recommend a porcelain neti pot, such as the Himalayan Neti Pot, pictured here available on Amazon. Plastic neti pots are also available.

 

Some sellers also sell premixed salt or other packages. In David Monroe's experience those expenses are unnecessary: Monroe recommends creating your own solution by filling the neti pot with slightly warm water, and dissolving a small amount of sea salt in the water.

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​5. Meditate Daily

 

6. Use SMART TOOLS Daily to stay free, light, bright and clear, 100% present to the NOW.

 

We recommend doing a review of each day, and addressing any disturbing events using one of the Smart Tools. Maintain a healthy mind. Of course, address any prior events that are still disturbing you from your past as well. See www.getsmarttools.org for instructions and a worksheet.