Five Tibetan exercises or five rites of rejuvenation are simple physical exercises of Tibetan monks. For millenniums, exercises are carried out as a part of rituals and tradition, which is transmitted from generation to generation. All of them are youthful appearance, there are no noticeable elders. With the help of these exercises and healthy diet, they are able to stop or at least slow the aging process.

Tibetan rejuvenation exercises return vitality and life energy, our body becomes healthier and more elastic and eventually gets rid of unnecessary material. These exercises can help anyone who is practicing them regularly. You will feel much younger and healthier.

Exercises should be performed in the morning, when our body is at the lowest point of activity without force and effort, relaxed and rhythmic. Each level of work should be performed only to a point it becomes uncomfortable. Breathe deeply, with whole chest, in a steady rhythm. We need to practice regularly, if so, on an empty stomach or, before practicing, drink a glass of lukewarm water.

Listen to your body and adjust the number of implementations to your abilities. The first week implement each exercise three times, the second week five times and so on, until you achieve twenty-one repetitions (if you’re comfortable with – it may take several weeks practicing 5x or 7x or 9x).


Tibetan exercise number one

Tibetan exercise number one

1. EXERCISE

This exercise stimulates the flow of the energy in the body. Stand relaxed and calm, arms stretched out, fingers together, feet shoulder-width apart. Rotate in a clockwise direction. Do not rotate in the opposite direction and do not overdo it by turning.

Tibetan exercise number two

Tibetan exercise number two

2. EXERCISE

Lye on the back on a flat, hard surface. Place the palms on the floor next to the feet.  Inhale, lift both legs (if you can’t perform the exercise without stretched legs, just bend the knees – eventually, you will achieve practicing this exercise with stretched legs) and move the head as closer to your chest as possible. Hold your breath, then descend your head and feet during exhale.

Tibetan exercise number three

Tibetan exercise number three

3. EXERCISE

Sit on the heels or kneel on the ground, spine is upright, hands are on the buttocks. While inhaling, slowly push the head and neck as far as possible and hold the breath. During the exhale, slowly put the head on your chest.

Tibetan exercise number four

Tibetan exercise number four

4. EXERCISE

Sit on the floor, feet are aligned with hips. Put hands on the floor, next to the thighs, head and chest. Inhale while raising the body forward and up, pushing the head back and making a strong bridge. Hold your breathe for the moment, then, during the exhale, sit down in the original position.

Tibetan exercice number five

Tibetan exercise number five

5. EXERCISE

Lye down, face forward, holding your body up with your hands. While inhaling, base yourself on the hands and feet (heels remain on the ground), lift pelvis high, lean your head on the chest and hold your breath. During the exhale, release and push your head back as far as possible.


At the end of performing exercises, lye down on the floor for a few moments and relax completely. If you regularly practice at least one month and begin to take care of your body in many other ways, you will quickly notice the changes in your body. You will begin to lose excess weight and feel renewed and strengthened.

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