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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

YOU Are What YOU Think, Believe and Eat?


I felt inspired to write this article as a member of the Australian Business Online Directory.

I hope that it INSPIRES people to THINK about and BELIEVE in themselves in a way that is uplifting and loving most of the time.

It’s OK to accept both the light and dark, positive and negative of all the sides of us as one without the other could not exist.

For you to know light you must experience darkness.

For you to know positive you must experience negative.

Enjoy the article and let me know what are your thoughts.

Health Wealth and Abundance to YOU always

YOU Are What YOU Think, Believe and Eat?

Do you really believe that to be so?

Are YOU what you think YOU are?
Are YOU what you believe YOU are?
Are YOU what YOU eat?

I believe that we are all these things and so much more….sooooo much more. We are pure potentiality and yet so many don’t even scratch the surface of DOING anything with their life and I say Doing because I dislike the word “try” infact I tend to never use it in my vocabulary – only when wanting to make a point, lol and I do that often!

You see in life you can go around trying things and yet already just in writing this and possibly in you reading this, the word try just feels like a half ass effort doesn’t it. If you truly want to be successful and I say this to myself as much as anyone who has chosen to take the time to read this, you just gotta give things a go. Afterall you don’t try and breathe do you? You just breathe or you don’t and if you don’t you’re probably dead.
Do It or Do not there is no Try.
I think my friend YODA said it so well when he penned that phrase and it’s become something I live by.

So back to my question are YOU what YOU think you are?

If you’re creating every thought that enters your mind then would it not stand to reason that you are your thoughts. Some thoughts could be polar opposites of each other. I won’t say right or wrong, good or bad, they’re just thoughts that might be opposite ends of the spectrum – interesting concept huh.

So if you think thoughts, are you still those thoughts? What about only if you really believe those thoughts?

It might go for the same concept when somebody tells you something – do you always believe them, is it true right or real? Only if you believe it to be so? So if you have control over your thoughts and also your beliefs would it be fair to say that perhaps YOU are what you think you are and what YOU believe you are. YOU are NOT what other people believe you are after all. It doesn’t matter what other people think of you, it only matters what YOU think of YOU.

Perhaps the difference here would be to concentrate on those things that lift you up, vibrate well with you, excite your soul and allow you to feel good and excited and motivated to go out and really inspire others and succeed in life.  I’m not saying that you can’t feel the sad emotions, the angry emotions or even the hurt emotions however understand that staying in those emotions for too long may not serve you well or lift your spirits or propel you further and further forward.

I have found that when my spirits are high and I feel good, is when I get my best work done.

In saying that, it leads me to the third question… Are YOU what YOU eat?

Well I think that really is a no brainer. For many years I enjoyed junkie type food and things that perhaps weren’t the best for me and noticed that as the years when on I got a few more kgs heavier and feeling more sluggish. Now I’m not saying that I was eating all bad stuff, probably I could have been eating way better. Actually no probably about it, I could have been eating a whole lot better and if I was I would have felt better and then achieved so much more and perhaps a little more exercise thrown in would have helped also. I tend to do that in spurts.

I really noticed this when I got really really sick Christmas of 2010 and i think that might have been the sickest I’ve ever been. It was horrible. I suffered for months later. Everything around me suffered. I become more depressed and didn’t want to get out of bed. I had no energy no spirit no drive to push anything along. Things started to suffer. My staff left. My business suffered. My health suffered. My heart and soul died inside. Everything I had worked so hard for, for so many years was crumbling down around me. I was running a successful six figure business year after year and it felt good, most of the time. I wanted more and yet just didn’t have the drive nor the motivation to push harder or perhaps I should be saying smarter and soon the finances started being affected and its been a long climb back up the mountain. At times it feels like I am still at base camp and yet when I look back on all that I have achieved since then, I think I’m a lot further on than base camp although no where near the summit yet…although I’m working towards that one..

So I started with ME. I started with looking after what I needed. I needed to REST. I needed good quality SLEEP. I needed to be hydrated – I mean really HYDRATED daily with good clean water. I need to start eating better foods and cut out some that weren’t the best. Now I’m not saying that I went completely the opposite – I didn’t and still don’t. I still enjoy my chocolates and coffee and the occassional iced coffee too (you know the sweet ones) and chips however the food that I choose to eat now most of the time is way more healthier and I’m more conscious of it. I”m learning about what products to put on and in my body – the surest way to know, is that if you can’t put it in your mouth don’t put it on your body!

At the start of 2017 I did a 21 day detox program and cleaned out my gut – afterall our health starts with our gut. As a result I lost 4kg. In February I did a 30 day water challenge. Along with eating healthier I consumed 3.5 litres of clean Healthier Water a day and gave back to charity for every day I achieved this (of course I did it! I was determined to succeed) and as a result lost another 2kg. Then my partner and I did a 90 day Wildfit challenge and this was tougher than I imagined. I slipped up occassionally however I still lost another 4kg as a result and I felt great.  For most of the year I mainted the lower weight and yet slowly I’ve put on a couple of kgs again. Now I’m not really overweight for my height however when I feel great I look great and I feel more energetic, so at the start of 2018 it’s time for another detox. Always a great way to start the year ahead. Start how you plan to finish!

The learning curve is incredible and I’m changing things little bit by little bit – it’s much easier that way than over whelming ones self with a complete 360 flip. One product at a time change. What I have learnt over my journey so far, is that without my health I have NOTHING! You can have all the money in the world, yet without your health you have nothing. You can have the best business in the world yet without your health you have NOTHING. You can have a loving family and yet without your health what can you really enjoy.

Look at your health as your number one investment in yourself and everything starts to change from there. That includes looking after your mental health, your physical health and your spiritual health. When you’re in flow everything flows. Be kind to yourself along the way. Change can be challenging at times and when you attempt to do too much all at once you may find you STOP and do nothing. Remember baby steps as long as your moving and moving forward.

YOU are what YOU think
YOU are what YOU believe
YOU are what YOU eat.

Invest in YOU and invest in YOUR success.

Success is in all of us we just gotta take the necessary steps to DO it.

Failure is not the opposite of success its just the polarity of it. Without success there is no failure. Without failure there is no success otherwise you would have nothing to measure this against. If you fall down, make sure you get back up again and again and again…that is the way and the path to success.

With love, health, wealth and abundance to YOU always

Member Article posted by Healthier Options on [ABOD] Australian Business Online Directory.

Source: [ABOD] Australian Business Online Directory