The Five Tibetan Rites & Meditation
Ancient movement sequence and mindful grounding designed to promote vitality, flexibility, and energy balance.
The Sequence & Integration (Start with 3 reps each, working up to 21 daily)
Rite 1: Spinning
Stand upright with arms outstretched horizontally. Spin clockwise from left to right until slightly dizzy. Start with 3 reps and build up to 21.
Rite 2: The Leg Raise
Lie flat on your back, lift your head tucking chin to chest, then raise legs straight up while keeping knees flat. Lower slowly.
Rite 3: The Arch
Kneel on the floor with toes curled under, hands placed on the back of your thighs. Arch your spine backward smoothly, dropping your head back.
Rite 4: The Tabletop
Sit with legs extended forward and hands flat on the floor beside your hips. Lift your hips up into a reverse table position, letting your head drop back gently.
Rite 5: Upward / Downward Dog
Move from an arching upward dog position (arms straight, hips dropped) to an inverted V downward dog position, breathing deeply through transitions.
Closing Meditation
Sit comfortably in a cross-legged or kneeling posture. Focus on deep rhythmic breathing, integration of energy, and quieting the mind.
Full Routine Instructional Video Guides
Five Tibetan Rites Explanation and Session
Detailed step-by-step walkthrough covering proper form, breathing, and pacing for all 5 rites and meditation.
The 5 Tibetan Rites - Follow Along Routine
A clean, smooth, uninterrupted visual sequence for practicing your daily morning flow.