June 4, 2020

The Ultimate How To Guide to The 5 Rites of the Five Tibetans

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What are the Five Tibetan Rites?

The Five Tibetan Rites are an ancient, once-secret anti-aging ritual of five yoga-like movements that you perform 21 times a day.

Some writers report benefits that sound too good to be true, but here's what you can truthfully expect:

Improved vitality or zest for life; increased energy; toned stomach and upper arms; a stronger, more flexible body; less stress, and improved mental clarity and focus.

These anti-aging benefits of the 5 Tibetan Rites have lead to them being called the 'Ancient Secret of the Fountain of Youth.'

Where did the Five Tibetan Rites come  from?

Thought to be more than 2,500 years old, The Five Tibetan Rites were discovered in a remote Tibetan monastery by a British colonel. He revealed the monks (lamas) secrets to a long and happy life to western culture for the very first time in 1939, with the publication of The Eye of Revelation (Free Download) book by Peter Kelder.

More than a simple exercise routine, The Five Tibetan Rites activate and harmonize the spin rates of the bodies seven major energy centers, or vortexes.  In Indian culture, they are called chakras or 'wheel' in Sanskrit.

The monks left further instructions for a 6th Rite focused on breathing, an anti-aging diet, mantrasvocalized sound, and the power of the subconscious mind.

How do the Five Tibetans work?

The lamas explained that the vortexes spin rapidly when we are healthy, but when they slow down, old age, ill-health, and decline set in. The quickest way to restore health, youth, and vitality is to get the vortexes spinning rapidly again.

The Five Tibetan Rites are not exercises in the physical culture sense, but are energy-raising practices that the monks call 'Rites.'

It is thought that the location of the vortexes above the bodies' major organ and gland systems help regulate many body functions, including aging.

Research on the Rites is limited to the opinions and experiences of practitioners, including yoga teachers, medical and fitness professionals. Modern science lacks the tools to measure the subtle energy system of the body.  However, several yoga scholars are engaged in research to map and explain the function of the chakras

How to do The Five Tibetan Rites – Let's begin.

TIP: The goal is to reach 21 repetitions of each movement per day. The monks recommended we carry out just 3 repetitions in our first week. Then each week, we add a further 2 until we are doing 21 repetitions in around ten weeks.

Rite No 1 – The Spin


The purpose of the 1st Rite is to speed up vortexes.

  1. Choose a clear space where you won't bump into anything.
  2. Stand up straight, with your legs hip-width apart.
  3. Spread your arms out wide at shoulder height, palms facing downwards.
  4. Taking small, smooth steps, spin in a clockwise direction.
  5. Don't jut your chin forward, or look at the floor.
  6. Soften the focus of your eyes and look straight ahead.
  7. Remember to breathe!
  8. Start with 3 repetitions and build up to 21, as recommended by the lamas.

Solutions & Safety

If you get dizzy, slow down and do less. It is not uncommon for beginners to feel dizzy.  For useful tips to reduce dizziness, click here.

Rite No 2 – The Leg Raise


The purpose of the 2nd Rite is to further speed up the spin rate of the seven vortexes.

Breathe in all the way up into the first part of this movement – breathe out all the way down to the starting position.

  1. For comfort, use a carpeted floor or yoga mat.
  2. Lie flat on the floor with your feet together, arms beside your thighs, and your palms against the floor.
  3. Inhale and simultaneously bring your chin towards your chest, and raise your legs straight upwards.
  4. Keep your knees straight and together. Stop when they are positioned over (in line with) your hip bones.
  5. Breathe out all the way down to your starting position.
  6. Relax and repeat again. Start with 3 repetitions and build up to 21, as recommended above.

Solutions & Safety

If you can't straighten your legs, leave them bent as needed.

Do only as many repetitions as you are able without strain, in the lower back, stomach, groin, thigh, and neck muscles.

If you have previously injured your lower back or neck, or have weak lower back, neck and abdominal muscles, consider using the T5T (The Five Tibetans) step-by-step method.

Rite No 3 – The Kneeling Backbend


The 3rd Rite is very effective in speeding up the vortexes in the throat, waist, and reproductive areas.

Use the same rhythmic breathing pattern as before. Breathe in all the way up – breathe out all the way down.

  1. Grab a yoga mat or flat, folded towel to kneel on. Don't use a cushion!
  2. Kneel with your legs hip-width apart, and align your hips over your knees.
  3. Place your hands on your thighs beneath your buttocks.
  4. Straighten your back without hollowing your lower back.
  5. Tuck your chin gently towards your chest and firm your buttocks.
  6. Breathe in and arch gently backward, keeping your spine and neck lengthened.
  7. Breath out and return to the starting position.
  8. Relax and repeat again. Start with 3 repetitions and build up to 21, as recommended above.

Solutions & Safety

Option Intermediate Level: In the 1946 update of The Eye of Revelation book, we are told to 'lean forward as far as possible, bending at the waist' before arching backward.

Do only as many repetitions as you are able without strain, in the lower back, neck, groin, thigh, and abdominal muscles.

If you have a previous history of injury, weak core, lower back, or abdominal muscles, consider learning The Five Tibetan Rites using the T5T step-by-step method.

Rite No 4 – The Tabletop


The 4th Rite stimulates the vortexes in the knees, throat, waist, and reproductive areas.

Use the same rhythmic breathing pattern as before. Breathe in all the way up – breathe out all the way down.

  1. Start on a slippery floor if you have one. You can slide your buttocks forward until your strength increases over time.
  2. Sit on the floor with your legs stretched out in front of you, hip-width apart.
  3. Put your palms on the floor beside you, fingers facing forwards.
  4. The legs and arms of your 'Tabletop' remain stationary.
  5. Lengthen your spine, without hollowing your lower back, and lower your chin gently towards your chest.
  6. Breathe in and gently lower your head backward, raising your hips into a tabletop shape, and bending your knees simultaneously.
  7. Align your knees over your ankles and tense all your muscles briefly.
  8. Breathe out and return to the starting position.
  9. Relax and repeat again. Start with 3 repetitions and build up to 21, as recommended above.

Solutions & Safety

If you are moving across the floor, check if you are raising up on your fingertips. If yes, prop your hands with yoga blocks or two equal-sized folded-towels. Don't use cushions as they are too uneven, and avoid books as they slip.

Rite No 5 – The Pendulum


The 5th Rite, like all the other Rites, speeds up and normalizes the spin rate of the body's major energy centers or chakras. 

It is a flowing sequence composed of two familiar yoga postures known as Downward Dog (upside-down 'V' position), and Upward Dog (plank-like position).

Use the same rhythmic breathing pattern as before. Breathe in all the way up – breathe out all the way down.

  1. For comfort and to prevent slipping, do this posture on a carpeted floor or yoga mat.
  2. Your arms remain straight throughout the movement.
  3. Kneel, with your hands and knees on the floor. Knees hip-width apart, hands shoulder-width apart.
  4. Spread your legs out behind you and come up onto your hands and toes into a plank-like position (Upward Dog). Curl your toes under.
  5. Keeping your arms straight, lengthen, then arch your spine and head gently backward.
  6. Breathing in, lift your hips up to the ceiling, forming an upside-down 'V' shape (Downward Dog).
  7. Bring your chin towards your chest and straighten your back.
  8. Breathing out, move back into Upward Dog slowly. Don't collapse your pelvis towards the floor – remain in control.
  9. Relax and repeat again. Start with 3 repetitions and build up to 21, as recommended earlier.


Option: Beginners may choose to leave their heals off the floor in Downward Dog or lower them to the floor. See further information.

Do only as many repetitions as you are able without strain. If you feel any discomfort, stop, review, and adjust. Do fewer repetitions if necessary.

Once again, if you have suffered from lower back, neck, shoulder, or wrist pain in the past (or have weak muscles) - consider learning the safer step-by-step T5T method, which builds strength from the inside out. 

For example, we have found it easier, and less strain on your lower back, for students to begin Rite No 5,  in Upward Dog instead of Downward Dog. It makes no difference to the outcome or benefits received.


The 5 Tibetan Rites, like any new exercise program, should be undertaken with care. Some muscle tenderness is normal, but don't push yourself too hard. Follow the monks' recommendations and build up repetitions slowly.

Check with your doctor if these exercises are safe for you to practice if you suffer from

  • Heart or breathing problems
  • Cancer
  • Neurological disorders like Parkinson's or multiple sclerosis, seizures, etc.
  • Vertigo or Meniere's disease or if you are taking any drugs that cause dizziness
  • Disc disease or severe arthritis of the spine
  • Retinal or eye pressure (glaucoma)
  • Fibromyalgia, carpal tunnel syndrome, lower back injury, hernia, or ulcers

If you have had recent surgery or are pregnant, check with your medical practitioner as The Five Tibetan Rites may not be safe for you.

Final Notes

Remember to enjoy the journey as well as the destination.

Do The Five Tibetan Rites daily or as regularly as possible for the best results.

Once you have learned them, you have The 5 Tibetans for life, and they won't keep on costing you any money.

Most people prefer doing them in the morning to give them a boost to begin their day. Be aware that for some people they can be too stimulating at night.

See the full list of benefits here and the possible detox effects when you first start practicing The Five Tibetan Rites.

For more detailed instructions, common problems and solutions, hints and tips, see The Five Tibetan Rites Masterclass – Workbook & Video Series.

Download the Free 4 x T5T Five Tibetan Rites Posters and original Eye of Revelation book here (PDF). 

By Carolinda Witt, T5T Five Tibetan Rites Teacher, who has taught over 45,000 people through her workshops, books, DVD, videos, etc. She is the author of several books about the 5 Rites, including The Illustrated Five Tibetan Rites and the bestselling Five Tibetans DVD.

Carolinda Witt

Author of a number of books about The Five Tibetan Rites, including "The Illustrated Five Tibetan Rites," and her bestselling T5T Five Tibetans DVD. Carolinda has been practicing and teaching the Five Tibetan Rites for 20 years. She is one of the world's foremost experts on the Five Tibetans Rites. She has further developed the original teachings to create a safer, more complete version of the Five Tibetan Rites called T5T® (The Five Tibetans.)

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And yes it's free! We want to help you get started with these simple but life changing movements today. 

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