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The Ancient Tibetan Practice for Health and Vitality (via UPLIFT)

The Ancient Tibetan practice for Health and Vitality

By Azriel ReShel on Sunday March 27th, 2016

How Ten minutes a Day can change your Life

Some years ago I attended a yoga class where my flamboyant artist friend and yoga teacher shared an interesting sequence called The Five Tibetans. I immediately fell in love with this simple, short and totally useable sequence and it became a great resource that I turn to and use for a quick yoga pick me up. For some time it was a daily sequence, but it’s always been one I return to, and a sequence that I teach my students as a self empowering, simple yoga ritual they can do on their own at home.

So what are the Five Tibetans?

The Five Tibetans or the Five Rites of Rejuvenation, is a system of five, believed to be Tibetan, Yogic exercises said to be over 2500 years old. You flow through the five exercises almost in a meditative dance. Each exercise stimulates a particular chakra or hormonal system and revitalises certain organs, so that the five rites together form a complete workout for the body as a whole.

This series of movements also known as “The fountain of youth” are credited with the ability to heal the body, balance the chakras and reverse the ageing process in just ten minutes a day.

The movements are also known as
The movements are also known as “The Fountain of Youth”

According to legend, a British explorer learned the rites in a Himalayan Monastery from Tibetan monks who had excellent health despite their advanced age. Some skeptics cast doubt upon the origins of the practice, but no matter the exact source, there is no uncertainty about the great health benefits of the practice. Peter Kelder first publicised the Tibetan Rites in 1939 in a publication, The Eye of Revelation. The sequence was later popularised through a book, The Five Tibetans, written by yoga teacher Chris Kilham, who says we will never know their true origins:

“Perhaps they come from Nepal or Northern India…As the story has it, they were shared by Tibetan lamas; beyond that I know nothing of their history. Personally, I think these exercises are most likely Tibetan in origin. The issue at hand, though, is not the lineage of the Five Tibetans. The point is [their] immense potential value for those who will clear 10 minutes a day to practice.” – Chris Kilham

Yoga teachers are in agreement, the sequence is a simple yet incredibly, even deceptively powerful one that creates a dynamic energetic effect in the body increasing the flow of prana or chi up the spine and through the chakras, energising every cell in your body.

Turning back the clock

According to the Tibetan lamas, the only difference between youth and old age is the spin rate of the chakras (the body’s seven major energy centres).This specific routine is said by lamas to stimulate all seven chakras to spin rapidly at the same rate. They believe that if any one of the chakras is blocked and its natural spin rate slowed, then vital life energy will be unable to circulate and so ageing and illness will set in. The Five Tibetans are called the rites of rejuvenation because the lamas say the ageing process is stopped by the unblocking and activation of the spinning of the chakras due to this sequence. Recent medical research has uncovered convincing evidence that the ageing process is hormone-regulated.The sequence also normalises hormonal imbalances in the body which also hold the key to lasting youth, vitality and wellbeing.

Tibetan monks had excellent health despite their advanced age
Tibetan monks had excellent health despite their advanced age

As simple as the Five Tibetans may seem, they have a profound effect on the energy and chakra system of the body, stimulating the electrical energy of the chakras in the same way as switching on a light switch sets off a flow of electrical energy.

“The Five Tibetans is simple, practical, effective and certainly mind/body altering. If you would love to become rejuvenated, remain calm, feel more vitality, be more flexible and simply look your absolute best, then now there is a new way to experience a greater state of wellbeing that takes just minutes a day, but lasts a lifetime.” … Dr. John F. Demartini

How to practice the Five Tibetans

The Five Tibetans have similarities to some traditional yoga practices: Tibetan 1 is basically Sufi whirling. Tibetan 3 is essentially the camel pose. Tibetan 4 is like an upward table, and Tibetan 5 is a smooth flow of up dog and down dog

First Tibetan

Stand erect with arms strong, outstretched and horizontal with the shoulders. Now spin around in a clockwise direction until you become slightly dizzy. You can employ a ballet-like technique of keeping your eyes on one spot and then returning to that spot when you turn your head in a full revolution.There is only one caution: you must turn from left to right.

Breathing: Inhale and exhale deeply as you do the spins.

First Tibetan
First Tibetan

Second Tibetan

Lie down full length on the floor or bed. Place the hands flat down alongside of the hips. Fingers should be kept close together with the finger-tips of each hand turned slightly toward one another. Raise the feet until the legs are straight up. If possible, let the feet extend back a bit over the body toward the head, but do not let the knees bend. Hold this position for a moment or two and then slowly lower the feet to the floor, and for the next several moments allow all of the muscles in the entire body to relax completely. Then perform the Rite all over again. For greater core strength activation you can lower the legs without touching the floor and then using your belly and your in breath, raise the legs up, in a continuous cycle. Be sure to breath out as you lower the legs. An easier version is to have your hands underneath the buttocks and a more challenging version is to have the arms stretched above the head as you raise your legs.

Breathing: Breathe in deeply as you lift your head and legs and exhale as you lower your head and legs.

Second Tibetan

Third Tibetan

Kneel on the floor with the body erect. The hands should be placed on the backs of your thigh muscles. Incline the head and neck forward, tucking your chin in against your chest. Then fold the the head and neck backward, arching the spine. Your toes should be curled under through this exercise. As you arch, you will brace your arms and hands against the thighs for support. After the arching return your body to an erect position and begin the rite all over again.

Breathing: Inhale as you arch the spine and exhale as you return to an erect position.

Third Tibetan
Third Tibetan

Fourth Tibetan

Sit erect on the floor with your feet stretched out in front of you. The legs must be perfectly straight, with the backs of the knees well down or close to the floor. Place the hands flat on the rug, fingers together, and the hands pointing outward slightly. Chin should be on chest and the head forward. Now gently raise the body on an in breath, using your core strength of your belly to lift the pelvis, and at the same time bend the knees so that the legs from the knees down are practically straight up and down like an upward table. The arms, too, will also be vertical while the body from shoulders to knees will be horizontal. As the body is raised upward allow the head gently to fall backward so that the head hangs backward as far as possible when the body is fully horizontal. Hold this position for a few moments, return to first position on the out breath, and relax for a few moments before performing the Rite again. When the body is pressed up to complete horizontal position, you can tense every muscle in the body.

Breathing: Breathe in as you raise up, hold your breath as you tense the muscles, and breathe out fully as you come down.

Fourth Tibetan
Fourth Tibetan

Fifth Tibetan

Place the hands on the floor about two feet apart. Then, with the legs stretched out to the rear with the feet also about two feet apart in a downward dog, push the body, and especially the hips, up as far as possible, rising on the toes and hands. At the same time the head should be brought so far down that the chin comes up against the chest. Next, allow the body to come slowly down to a ‘sagging’ position in an upward dog, with only the toes on the floor. Bring the head up, causing it to be drawn as far back as possible. The muscles should be tensed for a moment when the body is at the highest point, and again at the lowest point.”Be sure not to strain the lower back, by bringing strong flowing movement to the upper shoulders. Those with lower back injuries can bend the legs as they go into upward dog.

Breathing: Breathe in deeply as you raise the body, and exhale fully as you lower the body.

Fifth Tibetan
Fifth Tibetan

Gain a more focused and purposeful mind

As with all yoga practice, it is important to synchronise your breath with the movement. It’s best to do the exercises in the morning because they get your energy going. But it’s highly likely you will fall in love with the sequence and want to repeat it during the day. To begin with it is best to complete five to seven repetitions of each rite every day and to work up to 21 repetitions of each of the exercises. Usually this takes about 10 – 12 weeks. A lot of people are keen to reach 21 repetitions quickly, but it is best to gradually increase the repetitions. The recommended slow build up process allows your body to develop a strong foundation upon which to improve your flexibility. And it also is important due to the effects of the Rites themselves.  They can initiate many changes in your bodies energy and balance systems. Although this varies from person to person, it is generally best to allow your body time to adjust.

It’s important to ay attention to what your body is telling you and not to strain or force any position that causes pain. There is also a simple and adapted version of the Five Tibetans for those who have injuries or cannot perform the sequence.

When you make this sequence part of your daily practice, you can experience an overall improvement in your health and wellbeing and perhaps the most important benefit, is a dramatic increase in your levels of energy. Other great benefits are a greater resilience to stress and the ability to stay centred. As with all yoga practice greater flexibility in body and mind are usual. Most people report a more focused and purposeful mind and greater awareness, which then creates a happier and more fulfilling life. This sequence really improves the quality of your life.

Experience an overall improvement in your health and wellbeing

A complete and balanced practice

One of the great things about the Five Tibetans, is it is a quick and simple practice that can be done by anyone, regardless of age or fitness levels. It is an incredibly simple ten minute routine that can easily be slotted into your daily life, yet will have major spin offs in all areas. Its free, and its yours. A self empowering practice you can do on your own anywhere and at any time! The Five Tibetans strengthens and stretches all the main muscles in the body. Just as Sun Salutations make up a complete sequence, the Five Rites are a complete and balanced practice.


In just ten minutes a day you can:

  • Reduce stress
  • Feel younger and more powerful
  • Slow down the aging process
  • Improve strength and flexibility
  • Enhance vitality
  • Calm the mind
  • Create greater mental clarity and focus
  • Improve your breathing so its deeper, slower and conscious
  • Strengthen lower back and core muscles
  • Improve your libido
  • Supports menopause and hormonal balance
  • Be more centred and at peace
  • Lose weight and develop muscle tone and core strength
  • Improved digestion and elimination
  • Reduce depression and anxiety
  • Develop better posture
  • Strengthen your immune system
  • Support deeper sleep

Source: UPLIFT

The impact of pain on health and how Sanakey can help!

NS Health has introduced hand-held Sanakey 100% drug free pain-relief device for self-treatment. This can be the start of breaking your pain cycles.

Source: InnerOrigin Blog

To order your Sanakey today and have your pain relieved go to our online shop here

About Chris & Lesia Mortensen

NS Health is Australia’s leading pain and recovery clinic using 100% drug free pain relief technology. NS Health consists of Chris and Lesia Mortensen, both passionate and driven health practitioners excited to be bringing sanakey, 100% drug free pain relief technology to Australia!

ns health sanakey

Chris and Lesia Mortense of NS Health

Based in Dee Why, on Sydney’s northern beaches, NS Health began in 2005 and is now sought out by the general public as well as elite sportsman and Olympic and World champions as it continues to provide outstanding results for both acute and chronic injuries and painful conditions alike.

Blog post provided by NS Health.

What is Sanakey?

NS Health has introduced the hand-held Sanakey pain-relief device for self-treatment to the Australian public. The Sanakey even has an App for smartphone or tablet and provides the user with detailed information how to use the Sanakey personal pain-relief device and clear treatment directions for common painful complaints.

sanakey ns health“The use of the sanakey personal pain relief device either as a stand-alone therapy or in combination with pharmaceutical and/or other manual therapies can be the start of breaking these pain cycles.” 

The impact of pain on health and how the sanakey can help you and your family!

A study in 2012 put the cost in Australia at $A55 billion. The clear majority of these cases were represented by muscular skeletal pain. So the impact of chronic pain at a national level is easy to recognise and put a figure on. With an aging population and the growing increase in metabolic diseases, including diabetes adding to reported pain levels in society, we can only expect a dramatic increase in these costs.

Currently society relies heavily on pharmaceuticals to deal with this issue but from clinical experience we know that this approach doesn’t work in all cases.

To order your Sanakey today and have your pain relieved go to our online shop here

On an individual level the impact of Pain on Health isn’t easy to quantify.

Pain is shown to affect sleep, mood and appetite and put an enormous strain on personal relationships. The chronic stress induced at a metabolic level causes a release of both inflammatory and stress chemicals into the body that are linked to wide ranging potential life-threatening conditions from obesity to cancer. Research now shows that the brain responds to chronic pain by forming new networks to reinforce that pain this teaches other parts of the brain to experience more pain.

Often when we see patients at our clinic they are caught in a vicious cycle of pain. They no longer sleep well, there is inevitable weight gain linked to reduced mobility and in some cases patients will report a low mood as well as the pain.

This all makes a clear case as to the devastating impact of pain on our general health as well as society as a whole.

So how can we address pain at an individual level in order to see the positive onflow effect in society?

Most of chronic pain patients we see our Clinic have attempted to address these issues in a number of ways; medication, rest and other therapies. Unfortunately, by the time we see them the issues have been a part of their life for many years.

The use of the sanakey personal pain relief device either as a stand-alone therapy or in combination with pharmaceutical and/or other manual therapies can be the start of breaking these pain cycles.

By treating the pain at an electrical level as well as a physical and chemical level means we see a more sustained effect in the underlying condition that has led to this point.

It’s no surprise to us when someone begins using sanakey, having suffered pain from an injury sustained some 20 years ago reports having “best sleep I’ve had in years” after using the device a few times.

Of course we don’t claim that the sanakey improves sleep, or that it leads to weight-loss but once you remove the chemical and electrical reinforcement of pain within the body it will naturally move away from these states of dis-ease!

So how can the sanakey help you and your family?

Once you begin using your sanakey you’ll find it an indispensable tool for all types of pain:

  • In little ones the sanakey comes in handy anywhere you see pain from colic in little bubs, to the unavoidable bumps, insect bites and bruises as they grow, progressing to sports injuries.
  • For Mum and Dads, the sanakey can address the general aches and pains of growing older: neck and back pain, arthritis from old injuries as well as nerve pain.

When you add up the cost of medications for common ailments over the years and compare to the years of 100% drug-free treatment we would expect you to get from the sanakey – it’s really a great investment for any family.

Ambassador Testimonial, Layne Beachley

“As a professional athlete, I placed an enormous amount of pressure and expectation on my body, mind and overall health for over 20 years.
In 2005 I pushed my body to the limit, suffering a severe disk herniation in the C5/6 region of my neck and as a result I was given two alternatives; surgery or retirement.
After trying almost every alternative medicine and complementary therapy, I elected to give NS Health Australia a go.
With consistent treatment and maintenance, I was able to avoid surgery and retirement and return to competitive surfing without pain and go on to win my 7th ASP Women’s World Championship.
Now that I’m happily retired from competition, NS Health continues to assist me in a multitude of ways.
No matter what the challenge, I encourage everyone to put NS Health Australia to the test!” – Layne Beachley


To order your Sanakey today and have your pain relieved go to our online shop here