Supercharge your energy with the Tibetan Rites of Rejuvenation: let these 5 simple exercises refresh your body and invigorate your spirit

Natural Health, April, 2005 by Linda Shelton

BOOST YOUR ENERGY and calm your nerves simultaneously with the Tibetan Rites of Rejuvenation. This series of five flowing yoga-like movements takes only about 10 minutes to complete, and the benefits are so rejuvenating that some have called it the fountain of youth.

Developed in a Tibetan monastery thousands of years ago, the practice was passed down by monks from generation to generation. It didn't reach the public until the 1930s, when it was detailed in Peter Kelder's The Original Five Tibetan Rites of Rejuvenation. The book inspired a modest Western following that took off in the 1980s with the release of Kelder's best-selling Ancient Secret of the Fountain of Youth. Enthusiasts who took up the practice reported improvements in strength, endurance, and energy; relief from joint pain and headaches; better memory and vision; weight loss; and even a more youthful appearance.

One such convert is Jeff Migdow, M.D., a practitioner of holistic medicine in Lenox, Mass., who also teaches a Five Rites course at the Open Center in New York City. "I recommend Five Rites to my patients so they can experience more energy and vitality," he says. "In our culture, we do many forms of exercise to strengthen the body, but our physical activity doesn't necessarily energize or balance us."

The Five Rites are thought to stimulate and balance the seven major chakras, the body's energy centers. (See "The 7 Chakras" on page 73.) "Though you can't see them, chakras are spinning electromagnetic fields of varying colors that draw energy into our systems as they spin, similar to swirling currents of water in a river," explains Migdow. When they spin too slowly or out of sync, he adds, the result is accelerated aging or disease.

Whether or not you chalk it up to the chakras, it's easy to see how these moves offer tremendous benefits. "You'll stimulate circulation and help your heart work more efficiently," Migdow says. "And the deep, synchronized breathing will relax your nervous system."

In short, performing the Five Rites will strengthen your body, stabilize your energy, and make you feel years younger. Not a bad return for a 10-minute investment.

1 Spinning

Stand with your arms extended out to the sides at shoulder height, palms down and shoulders relaxed. Begin to spin in place, clockwise; go as fast as you can without losing control. To prevent dizziness, keep returning your eyes to a single point. Do recommended reps (1 complete turn equals 1 rep), then stop and stand still. Place your hands together in prayer position--palms touching, thumbs resting against your chest--until you feel stable. Inhale and raise your arms overhead, then exhale, lowering your arms to your sides. Take 3 more deep breaths.

Benefit: Improves balance; speeds up and balances the chakras.

2a Modified Leg Lowering

Lie on your back on the floor, arms relaxed at your sides, palms down. Extend your legs in the air with your feet together and flexed upward, then contract your abdominals so your spine is firm against the floor; lift your head and shoulders off the floor.

2b

Keeping your abs contracted, inhale, then exhale and lower your legs to a 45-degree angle, or as low as you can while keeping your back in contact with the floor. Inhale; lift your legs back to starting position while you lower your head to the floor. Repeat.

Benefit: Strengthens the abs; stimulates the solar plexus chakra.

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3a Kneeling Camel

Kneel with your torso erect, creating a straight line from your shoulders down to your knees, toes tucked under. Place your hands on your lower back for support, fingers slightly open and pointing downward.

3b

Inhale as you arch your spine and look up and slightly back, keeping your chest open and hips aligned over your knees. Exhale; return to starting position. (Don't try to go too far, too fast: You can deepen your backbend as you gain more experience.) Repeat.

Benefit: Extends the spine. Opens the front of the body, bringing energy to the heart chakra.

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4a Four-Legged Table

Sit with your knees bent, feet flat on the floor, about hip-width apart. Place your palms on the floor close to your hips, arms straight, and fingers pointing forward; tuck your chin in slightly. Press down through your palms and feet and raise your hips just off the floor.

4b

Inhale as you lift your hips to create a straight line from shoulders to knees, with your knees aligned over the ankles and your wrists aligned under the shoulders. At the full expression of this position, consciously tighten every muscle in your body. Exhale, lowering your hips to starting position. Repeat.

Benefit: Tones the buttocks, hamstrings, and quadriceps; opens the entire front of the torso; stimulates the sacral chakra.

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5a Dog Vinyasa

Begin on all fours, arms straight, wrists directly under the shoulders, knees directly under the hips. Inhale as you straighten your legs, lifting your tailbone to create an inverted V with your body, tucking your chin in slightly toward your chest and aligning your head and neck with your arms.