Mi Zong Practice

The Five Tibetan Rites

Rite 1

Stand erect with arms outstretched, horizontal to

the floor.
Spin around clockwise until you become slightly
dizzy.
Gradually increase practicing from 3 up to 21
repetitions per day for each rite.

Rite 2

First lie flat on the floor, face up.

Fully extend your arms along your sides, and place
the palms of your hands against the floor, keeping
the fingers close together.
Then, raise your head off the floor, tucking the chin
against the chest. As you do this, lift your legs,
knees straight, into a vertical position. If possible,
let the legs extend back over the body, toward the
head; but do not let the knees bend.
Then slowly lower both the head and the legs, knees
straight, to the floor.
Allow all the muscles to relax, continue breathing in
the same rhythm.
Breathe in deeply as you lift your legs and breathe
out as you lower your legs

Rite 3

Kneel on the floor with the body erect. The hands

should be placed against the thigh muscles.
Incline the head and neck forward, tucking the chin
against the chest.
Then, throw the head and neck backward, arching
the spine. As you arch, you will brace your arms and
hands against the thighs for support.
After the arching, return to the original position, and
start the rite all over again.
Breathe in deeply as you arch the spine, breathe out
as you return to an erect position

Rite 4

Sit down on the floor with your legs straight out in

front of you and your feet about 12 inches apart.
With the trunk of the body erect, place the palms of
your hands on the floor alongside the buttocks.
Then, tuck the chin forward against the chest.
Now, drop the head backward as far as it will go. At
the same time, raise your body so that the knees
bend while the arms remain straight. The trunk of
the body will be in a straight line with the upper
legs, horizontal to the floor.
Then, tense every muscle in the body.
Finally, relax your muscles as you return to the
original sitting position, and rest before repeating
the procedure.
Breathe in as you raise up, hold your breath as you
tense the muscles, breathe out completely as you
come down. Continue breathing in the same rhythm
as long as you rest between repetitions

Rite 5

When you perform the fifth rite, your body will be

face-down to the floor. It will be supported by the
hands, palms down against the floor, and the toes in
a flexed position.
Throughout this rite, the hands and feet should be
kept straight. Start with your arms perpendicular to
the floor, and the spine arched, so that the body is in
a sagging position.
Now, throw the head back as far as possible.
Then, bending at the hips, bring the body up into an
inverted 'V'. At the same time, bring the chin
forward, tucking it against the chest.
Breathe in deeply as you raise the body, breathe out
fully as you lower it.

@

The Five Tibetans - Postures of Reju

The Five Tibetans or Postures of Rejuvenation were discovered in Tibet. The purpose of these
exercises is to work on the Chakras and to bring them into their correct frequency of
vibration. Here the postures are demonstrated by Suzanne Barry who herself can bear witness
to the effectiveness of the exercises. Troubled with a severe lower back problem which at one
stage meant that she had to spend almost an entire two week period only standing, and after
trying many conventional therapies, found relief and eventually the road back to fitness by
faithfully practicing this routine on a daily basis.
1. The first Tibetan as pictured above, involves turning clockwise for a number of rotations.
The right palm in held facing downwards and the left palm is facing upward. This is the
position of the hands for someone living in the Northern Hemisphere. For someone in the
Southern Hemisphere the position of the hands is reversed. As in all of these exercises one
would start with 5 repetitions increasing by two repetitions per week until the maximum
number of 21 rotations or repetitions is reached. It is very important not to exceed 21
repetitions as this can overcharge the system.

On completion of this exercise the palms are

brought together, the arms are straightened and
legs extended on an inhalation and then
brought to the centre of the chest whilst
bending the legs on an exhalation. One can
then lie down and relax for a few minutes to
centre oneself.

2. To begin the second Tibetan one starts by lying on the back. See that the lumbar is resting
on the floor. First inhale and whilst exhaling the legs are raised to the upright position and the

chin is moved into the chest. Exhale As the legs are lowered and the chin is released. Repeat
up to 21 times then remain on the back and relax.

3. Come into kneeling position with the hands placed up the back and the chin tucked into the
chest. Exhale and then on an inhalation take the head back and expand the upper chest. Whilst
exhaling return the chin to the chest and bring the torso to the starting position. After
completing the required number of repetitions come down into a kneeling position with the
buttocks resting on the heels, the forehead resting on the floor and the backs of the hands
resting on the floor and pointing towards the toes.

4. Come into a sitting position with the chin lowered into the chest and the hands placed on
the floor on either side of the hips. Exhale then on the inhale raise up the hips and torso to a
parallel position taking the head back. On an exhale, lower the hips and bring the chin back
into the chest. Repeat up to 21 times then lay back and relax.

5. Now come into a horizontal position with the toes tucked under, the hands under the
shoulders and the body held level with the floor. On an inhalation bring the body into Dog
with the head facing up position and taking the head back. On the exhalation swing the body
into Dog with the head facing down posture and then continue with this motion for up to 21
repetitions. When finished, lye on the back in Savasana for 10 minutes or longer.

After completion of the exercises it is important to take

time to lye down and allow the effects to be absorbed into
the system. Be consistent with your practice and keep an
optimistic frame of mind. As you progress notice your
increased energy levels and mindfulness. The Tibetans are
not meant to replace medical help but can be very
instrumental in working alongside any existing treatments.
If one does have any injuries it is always advisable to
consult your doctor regarding the suitability of the
exercises.
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Two thousand years ago, Tibetan monks claimed that the aging process
could be reversed. They developed the Rites, by condensing 21 yoga
exercises into 5. What would easily take a couple of hours to perform,
could then be completed in 10-20 minutes. It was not uncommon for
Tibetan monks to live to be 120 years of age, while still enjoying
exceptional health!
It is interesting to note that the author's explanation finds some support in
recent scientific advancements.
Kirlian photography shows the body surrounded by an electrical field or
"aura." It is also true that the Kirlian "aura" of a young, healthy person's is
different from that of an aging, unhealthy person.
For thousands of years, healing practitioners have maintained that the
body has seven principal energy centers which correspond to the seven
endocrine glands.
You may be familiar with these centers as chakras. Recent medical
research has uncovered convincing evidence that the aging process is
hormone-regulated.
The five ancient Tibetan rites are able to normalize hormonal imbalances
present in the body, thereby holding the key to lasting youth, health, and
vitality.
A way to regain youth, health, and vitality is to start these energy centers
spinning normally again. These exercises accomplish that. The Rites are
easy and enjoyable.
It takes less than 20 minutes to do the full 21 rotations of each of these
rites. However, for beginners, it is suggested to start with 3 repetitions a
day, for the first week, and to increase the number of repetitions by 2 a
day every week, until you reach the full 21 repetitions..
The Rites may be performed anytime. It is not necessary to do the
movements more than 21 times, unless you are truly motivated to do so.
It may be emphasized that allowing a relaxed body/mind will help to
facilitate physiological change. Maintaining a full relaxed breath is
very important. For those visitors interested in adding a little resting
posture at the end of each Tibetan Rite, I have included a moment of
breath and gentle stretching that I have found very pleasing, at the end of
each Rite.
In essence, the Tibetans are one of the best kept secrets, for improving
health. The Rites open up the body/mind energy system and seem to
balance energy. The Five Tibetans take a minimum of daily time and effort
but can dramatically increase physical strength and suppleness as well as

mental acuity. Even newcomers to yoga will experience the Five Tibetans`
liberating effect on the innate energetic power of the human body and
mind. Regular practice of these exercises relieves muscular tension and
nervous stress, improves respiration and digestion, benefits the
cardiovascular system, and leads to deep relaxation and well-being. The
Five Tibetans can be a powerful vehicle not only for enlivening the senses
but also for generating and harnessing vital energy for self-transformation.
When all of the endocrine glands are functioning in harmony, a person has
more energy, more vitality and less discomfort. Often when one gland is
not functioning correctly, so too the other glands are not communicating
properly with each other. Balanced hormones aid with PMS and
menopausal discomforts and rev up one's sexual energy. Plus when the
hormones are out of balance, one is more prone to mood swings and
illness.
Enhance bone mass. The Tibetans are weight bearing on every bone in
the body. Which aids in preventing bone loss.
Eliminate double chins. A double chin simply cannot withstand these
exercises. Take a picture of yourself now and another one after you have
done the Tibetans regularly for 3 months. Voila, greater muscle tone. Do I
need to tell you how much younger you will appear?
Reduce midriff bulge and tighten abs. When done correctly, these
movements will help you get rid of those Michelin Tire rolls ;>)
Oxygenate the body. Oxygen is a necessary component for burning fuel.
The more you oxygenate the body, the higher your metabolism. That
means weight loss. These exercises require full inhalation and exhalation
of air -- the result -- complete breathing and more oxygen. When people sit
at their desks most of the day, they do not breathe fully and completely,
and thus do not get an adequate supply of oxygen.
Enhance muscle tone. You need more than the Tibetans to achieve the
muscle tone that you may want, however, these exercises definitely make
a big difference.
Drain lymph system. The lymph system moves toxins out of the body.
But, unlike other body systems it does not have a pump. Thus, the lymph
system receives benefit, through movement and exercise. The very
actions of the Tibetans, as they compress and stretch the various organs,
glands and muscles, assist in draining the lymph system. The result -- you
flush toxins faster. (Yes, we all have toxins in our bodies, from water, from
food, from air, even from what we put on our skin.)
They assist detox the body. Similar to the above. Many people feel
dizzy or nauseous when first starting to do the exercises and some of us
feel this from time to time. Not to worry. Go slowly, when this happens.
The reason for these feelings is that your body is detoxing, while the toxins

are being flushed.

Improved posture. The Tibetan rites help you naturally stand up
straighter.
Flexes the spine. This aids with spinal health. By doing the Tibetans
daily, you may find you feel more flexible in many of your muscles and
joints. In fact, I often feel and hear my spinal segments shifting, when I do
these Tibetan exercises. Which, by the way, is the ideal way for the spine
to function, that is, fluidly.
The rites will help provide you with a little pick-me-up. The
Tibetans stimulate the reticular activating system of the brain and balance
the right and left hemispheres of the brain. The result: you think better
and more clearly and can more easily integrate your creativity with your
logical rational thoughts.
The Tibetans make sense, and they require such a small time investment
for so much value. Just a note here: Don't expect big results right away.
Figure it takes a minimum of three months for your belt size to get one
notch smaller. The best way to do them is start with 3 repetitions each and
slowly work up (adding in increments of 2) to 21 each . This could take 1
month, or it could take six months or longer. How long it takes is not
important, what is important is that you are regularly doing these fabulous
exercises.
Whether the five Tibetans are indeed the secrets of the fountain of youth
remains to be seen. There might be some exaggeration in these
testimonials. People usually report increased energy and mental
alertness. The most radical testimonials of rejuvenation from doing the
rites, as most of the ones found in Kedlers book, come from older folks,
some past their 80th birthday, who report feeling decades younger, while
getting rid of health problems that had been plaguing them for years. But
even younger people, can receive the benefits from doing the Rites.