///The Five Tibetan Rites Yoga Sequence

The Five Tibetan Rites Yoga Sequence

I have a wonderful, invigorating yoga sequence for you. Rumor has it these Five Tibetan Rites are the Fountain of Youth. Known as the 5 Tibetans for short. They are for those with some experience of yoga already unless you are quite fit and strong. Even then Please do you try some yoga basics first.

This is exciting. To go along with this detailed explanation I’ve produced my first video. Please let me know if you enjoy it by popping a comment at the end of this article.

Legend and Mystery

These Five Tibetan Rites have legend and mystery attached to them. Legend has it that Tibetan monks practised them over 2 thousand years ago.  Even in very old age, the monks were youthful and healthy. Well, we would all like some of that wouldn’t we?

The first documented evidence of the Tibetans is from the 1930s in a pamphlet called “The eye of revelation” by Peter Kelder. The author claims an old British Army Officer was shown them by Tibetan Lamas in the early 1900s.

Health Claims

I have heard that performed daily the Five Tibetan Rites will keep you eternally young. Doing these is enough to keep you fit without any other exercise and that the sequence is thousands of years old. Apparently, your memory will be better, your joints ache less and you will sleep better. You will have higher levels of energy and you can lose weight. But I think that these are general benefits of all Yoga so I’m not surprised. In my experience, they can help with upper body strength and general fitness levels.


It is said that each movement stimulates a different one of the Chakras. Any energy blocks are released and the Rites ensure that the Chakras all spin in the right direction ( Clockwise) and at the right speed. Now once these Chakras are all in tune it gives a boost to our endocrine system ensuring optimal performance of our glands. More to come on Chakras soon in another article.

Whatever the validity of the claims, Why not try them for yourself as you will find them challenging and invigorating. I certainly enjoy practising these rites on a regular basis and feel they give me a stronger core and more upper body strength.

Performing the Five Tibetan Rites

Also known as the Tibetan Rites, these are performed in the sequence below Theoretically, each is performed 21 times but let’s start low and work up. Charging in with the full 21 is only for the very fit or foolhardy.  For example, start with 5 of each and then seven, two sets of seven and then three. Of course, you can stick with 5 or add 2 on each time you do these until you feel ready to move on.

The Five Tibetan Rites are quite invigorating, avoid them in the evening or they might keep you awake at night. As with most yoga, it’s best not to eat for a couple of hours beforehand.

I suggest that you warm up before doing these and cool down at the end.

I’m adding a series of warm-ups and cold downs to Yoga Ladies – until then Please try these:

To warm up: Take some long slow breaths, deep into your belly and slowly out again. Now onto all 4’s and do a few alternating Cat and Cow poses. This will help mobilize your spine and start to warm you up for the Rites. Now move into Downward Facing Dog and alternate lifting your heels and placing them back down in a walking action.

To cool down: Stay in Downward Facing Dog when you have completed the Rites and then move to child’s pose to stretch out before lying in Savasana for a few minutes. Better still, Enjoy one of my lovely meditations.

Notes about breathing are included with each of the Rites.

The Five Tibetan Rites

1. Spinning

The Five Tibetan Rites


Stand up straight in mountain pose, feet as wide as your hips. Now raise your arms in line with your shoulders so you are standing in a T shape with your palms facing down. You are going to spin to your right or in a clockwise direction. Remember to breathe deeply as you turn.

NOTE: This can make you dizzy so just do a few to start with, maybe 3 and build up just 2 at a time

When you are done place your hands in Prayer position and stare at your thumbs. This will help steady yourself and stop the room from going around.


2. Leg Raises

Leg Raises

Leg Raises

There are options here depending on your level of fitness. Whichever you choose breath in as you lift and exhale as you lower your legs.

The basic level is to lie on your back with your hands by your sides. Can you raise your legs together in the air? Keep them as straight as you can without straining your back. Now lower them slowly to the floor and repeat.

Once you have mastered the full set at this level then you can lif your head of the floor at the same time as your legs. The final level would be to raise your legs, head, and arms up and lower.

Take a full lying body stretch before moving on.

3. Baby Camels

I am not sure of the correct name for these but I’ve called them Baby Camels as they are part way towards the full Camel pose.

Start on your knees in a high kneeling position. Place your hands on the small of your back to support yourself and lean back, breathing in at the same time.  Breathe out as you return. You can come down to a low seated position between each repetition for a gentler option.

Take a breather in Child’s pose.

4. Table Tops / Inclined Plane

Table Tops

Table Tops

There are a couple of ways of doing these. The gentler way has you seated with your legs in tent position. You place your hands down on the floor by your bottom and lift your hips up to table top. Breathe in. Return slowly to your starting position, breathing out.

The more advanced option has you in Inclined plane eg with your legs straight instead of in tent position.

WIth your legs in tent position then bend forward for a gentle stretch before the next Right.

5. Down Dog / Up Dog Transitions.

Down Dog

Downward Facing Dog

Start in downward facing dog and transition to upwards facing dog and back again. Don’t be tempted to cheat. You need to ensure that your bum is high in the air in Downward facing dog. Breathe out and pull all the way through during upward facing dog. Breathe in as you return.

Upward Facing Dog

Upward Facing Dog

There is actually a sixth Tibetan which is not usually performed. It is a complex breathing exercise which claims to cure an excess of sexual energy. One day I will try this out and add a bit about it here for you.


Do you enjoy the five Tibetan Rites?

Would you Please could help me out too? Just pop a quick comment below or a share of this article on your favorite social site will be great. YogaLadies are on Facebook too. It lets me know real people are reading this and then I will create more for you. Thank You so much



By | 2017-12-09T08:08:43+00:00 November 8th, 2017|Intermediate|4 Comments


  1. Jessica 10/11/2017 at 1:21 pm - Reply

    I always wanted to try yoga! I also would like to know more about the chackras!

    • 10/11/2017 at 4:35 pm - Reply

      Thanks, Jessica, coming soon.

  2. Stephanie Bettinson 12/11/2017 at 8:15 am - Reply

    Hi Anne! I’ve been practising these Tibetans each morning before breakfast over the last few days and already feel that my core is stronger/ posture much better. It’s a valuable set of pairs of moves which I find easy to remember so therefore more likely to practise daily between classes. Thanks ☺

  3. annie 13/11/2017 at 6:57 am - Reply

    Thanks Stevie, Glad it makes a difference

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