Ancient Secrets for staying fit and strong: The 5 Tibetan Rites
Ever dreamed of hiking into your eighties? Well, you’re not alone! I’m a firm believer in staying active now I’m very much middle aged. I’m hoping the Five Tibetan Rites will be my (not so) secret weapon for hiking fitness. The video above was filmed in front of a stunning stone circle in North Wales.
When I visited the amazing Druid Stone Circle I took the opportunity to record myself doing the Tibetan rites – it seemed like a natural place to do a bit of yoga! (so far out of my comfort zone, I filmed it all in less than 2 minutes!)
Hiking requires strength, endurance, and flexibility. I’m not someone whose ever had a particular exercise routine and I’ve never been a gym member – but when I discovered these exercises they kind of sang out to me… they make sense.
What Are The Five Tibetan Rites
The 5 Tibetan Rites are a workout routine that’s over 2,500 years old, endorsed by ancient Tibetan monks (apparently! large pinches of salt needed!) and promises to boost your energy and vitality.
The 5 exercises are known (by millions of slightly cult like followers) to promote health, vitality, and longevity. You might not be convinced by the slightly dodgy back story once you dive in deeper. However, these exercises engage lots of useful muscle groups swiftly. The first one is simply spinning around, which will definitely wake you up every morning.
These five simple exercises are often called the “Fountain of Youth.” See why at the end of the post. They target key muscle groups, improve flexibility, and enhance your overall well-being. I’ll break down how each of the 5 Tibetan Rites can benefit your hiking fitness.
How to do the 5 Tibetan Rites Properly
These rites should be done daily first thing in the morning and repeated 21 times each (eeekkk!). Start with 3 or 5 repetitions until you feel comfortable to do more, it could take months to get to 21 so don’t put yourself under too much pressure. They look easy but if you’re not working out that often you may get a bit achy to begin with.
First Tibetan Rite – Spin Around Like a Dervish
How to do it:
Stand upright with arms stretched out at shoulder level. Spin clockwise, focusing on a fixed point to avoid dizziness. Make sure there’s nothing precious or sharp you could fall onto close by (as you may get wobbly!) After you’re finished, stand with your palms together as if you are praying (to stop being dizzy!!!) – focus on your hands until any dizziness goes.
Why Tibetan Rite 1 is good for hiking and general fitness levels:
This spinning motion might seem silly, but it’s a fantastic way to improve balance and coordination. It engages the vestibular system, which is responsible for balance and spatial awareness, and also works the core and leg muscles.
Second Tibetan Rite – Leg and Head Raises
This is probably the hardest one. Lie flat on your back with palms facing down by the hip side. Straighten your legs. Raise them until your feet are as high as possible. At the same time, lift your head and shoulders up to look at your thighs. Keep your legs straight if you can. If not, you can work towards this by starting with them bent at the knee. Hold the position for a second or two and then slowly lower your legs and head back down.
How Tibetan Rite 2 can help with hiking and general fitness levels
This movement strengthens the core, which is essential for maintaining posture and stability while hiking, especially when carrying a backpack. You will feel it deep in your tummy muscles as you reach your limit.
Tibetan Rite 3 – The Backbend
Kneel down with toes tucked-in, arms straight with the hands holding your lower back or the back of your thighs, body upright. Head tilts down, chin by the chest then move the body as far back as possible, doing a back bend while head tilts back. Come back to a kneeling position and take a full breath before repeating.
How Tibetan Rite 3 can help with hiking and general fitness levels
This kneeling backbend enhances spinal flexibility, promoting better posture and reducing the risk of back pain on long hikes. Additionally, it opens up the chest, improving lung capacity.
Tibetan Rite 4 – The Table
Start seated, legs straight, spine straight, chin close to the chest and hands stretched, slightly behind with fingers pointed forward. Inhale and press against the feet, lift the pelvis up with bent knees until the body is parallel to the floor and tilt the head back. Hold and contract every muscle while in this position. Exhale and come back to seated (this is really hard!!!) Take a full breath and completely relax before you do it again.
How Tibetan Rite 4 can help with hiking and general fitness levels
This exercise strengthens the arms, legs, and core muscles, all of which are used extensively in hill walking. This rite is great for the entire body. It strengthens the glutes and hamstrings in the lower body. It also works the biceps and triceps in the upper body. The rectus abdominis and obliques are engaged in the core.
Tibetan Rite 5 – Downward Dog to Upward Dog
Start in that Yoga classic Downward Dog. You should be in an inverted “V” position. Then drop your middle down and push your head up. You’ll really feel it in your arms to start with. This takes a lot of practice (I don’t look very professional in the pics) but you do start to feel when it is done right.
These two positions work together to strengthen and stretch the whole body, improving overall strength, flexibility, and endurance. The upward dog pose engages the back muscles, particularly the erector spinae, and stretches the abdominals, while the downward dog works the deltoids, latissimus dorsi, hamstrings, and calf muscles (gastrocnemius and soleus).
The Five Tibetan Rites provide a comprehensive full-body workout that strengthens and stretches the main muscles of the body, improves balance, and may enhance energy levels and feelings of calmness – so that has to be good for hiking!
The Ancient Secret of the Five Tibetan Rites
In 1939, Peter Kelder’s The Eye of Revelation unveiled an ancient Tibetan secret to youth and vitality. Inspired by a retired British Army officer, Colonel Bradford, who had spent years in a Tibetan monastery, Kelder shared the Five Tibetan Rites. These simple, yet powerful exercises, were believed to reverse the effects of aging and improve overall health. The book’s publication popularized these rites, making them a global phenomenon.
You can buy the book here – 5 Tibetan Rites Book
Let me know how you get on….
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