The five ,,Tibetans''

Note: This solution was originally developed by Ann-Kristin Schablowsky.
I have slightly revised it.

The Five Tibetan Rites are a conscious ritual, not a physical exercise. They have a positive influence on your body, your internal organs, and your energy system.

Through consistent practice, you can support your organs and subtle energies in returning to their natural and harmonious flow.

Here, I will summarize my knowledge about the Five Tibetan Rites ritual. However, I recommend reading Peter Kelder's book, *The Five Tibetan Rites: The Ancient Secret from the High Valleys of the Himalayas Moves Mountains*.

The Five Tibetan Rites are performed in the morning immediately after waking up (I recommend drinking some living water beforehand) and later (after about six months) also in the evening before going to bed.

The Five Tibetan Rites guide your body back to its original harmony and, purely physically, to a dignified, upright posture. They make your body and energy system strong and resilient. You will quickly notice how much more peace and serenity you feel in your everyday life when you begin to integrate the Five Tibetan Rites into your daily routine.

The Five Tibetan Rites harmonize, stabilize, heal, and strengthen you from the inside out. The ritual gives your body and energy system the impulse to shape your life from a place of calm and strength.

The Five Tibetan Rites are both a physical and a mental exercise. The "practice" consists of performing each movement several times in succession. You increase the number of repetitions gradually. In the first week, you begin by performing each movement three times. In the second week, you increase to five, in the third to seven, and so on, until you finally reach 21 repetitions.

When practicing the Five Tibetan Rites, please be mindful of how important it is to be present and attentive to yourself as you perform the movements. It's perfectly fine if you feel you can't increase the number of repetitions in the second, third, or even fifth week. That's completely normal and a good thing. Your body will signal to you exactly when it's ready to increase the intensity again.

Please understand that practicing the Tibetan Rites always has a significant impact on your internal organ systems.

From now on, your abdominal organs, in particular, but also your thyroid gland, will receive daily impulses to harmonize and "return to their correct position in your body."

Furthermore, the Tibetan Rites give your subtle energy fields and chakras the impulse to position themselves at their optimal rotational speed and size in their original location.

You should know that in most people, the energy fields are displaced and the chakras are not open. This condition results from people having forgotten their true nature and living against it on all levels of their being (be it diet, actions, or thoughts).

When increasing the repetitions, you can, according to your individual needs, increase the number of repetitions of the exercise by two, depending on which one feels right for your body. If you haven't increased all the exercises to 21 repetitions after ten weeks, that's perfectly fine. The additional repetitions will follow when your body and energy system are ready.

By increasing the number of repetitions slowly and at your own pace, your body won't be overwhelmed. It can adapt to the movements and eliminate toxins that are burdening it. If you experience dizziness or feelings of discomfort during some exercises, reduce the number of repetitions and resume when your body is ready.

At this point, also be aware that your body will change, particularly your skeletal structure. This change also takes time and patience. The Five Tibetan Rites are a long-term ritual that will accompany you from now on, should you consciously choose to embrace them. The most important thing is always to listen to your intuition and progress at your own pace. There is no competition or obligation here. Only you yourself and your conscious and loving actions towards yourself will accompany you on your path.

The Execution

It is particularly important that you always perform the "Tibetans" in the specified order, from the first to the fifth exercise. This applies especially to the sequence of movements two through five. These must always be performed in chronological order.

This is because, on an energetic level, the chakras and your energy fields are arranged in this specific order, and on a physical level, it is about your internal organs and organ systems, which are activated according to this harmonious flow.

Only the first "Tibetan" can be performed independently and several times a day. This movement is similar to the exercise "Structuring and Cleansing Your Intercellular Fluid and Cells." In addition to activating your chakras and the flow of prana along your spine, it also rotates and cleanses your cells.

The Mantras

You can silently recite the mantras found with each of the "Tibetans." You can also recite them aloud. Or you can recite them before you begin the exercise.

A heartfelt THANK YOU to Markus for the mantras. We (Roberto and I, Catharina) met him and his wonderful daughter Kaja on January 1st during a hike on Stewart Island while happily watching a kiwi. When we then bumped into each other again by chance on a secluded beach, we practiced the Five Tibetan Rites together. And that's how these helpful mantras come to you too!

THE FIVE TIBETANS

At this point, I would like to briefly outline the five "Tibetans" for you, focusing primarily on their effects on your energy and body system. You can find detailed instructions for performing them in Peter Kelder's book.

The First Tibetan - "The Spin"

The first "Tibetan" is a simple spinning movement around your own axis with your arms extended to the sides at shoulder height. Your hands form a continuation of this line, your fingers rest loosely together, and your palms face downwards. Maintaining a straight posture is important, as if you were trying to lengthen yourself by stretching the crown of your head. Your feet are hip-width apart, and you begin your spin with an inhalation. Breathe calmly and evenly throughout the complete spin (21 repetitions). This spin is always performed clockwise.

RESTING POSITION afterwards:
Your feet are hip-width apart with your knees slightly bent. Place your palms together in front of your eyes. Keep your eyes on your thumbs until the dizziness subsides.

Clockwise rotations are very important for structuring and cleansing our intercellular fluid. Your cells also benefit from this movement, as they too rotate clockwise.

Clockwise movements trigger a great feeling of well-being in your body and organ systems because this movement flows in harmony with your body water. Your body responds to this impulse with energy and purification.

Dizziness is usually related to toxins and waste products in the intercellular fluid and organs. If you feel dizzy at first, you can lie flat on your back or assume another position, such as Child's Pose from yoga, and relax.

Perhaps you've noticed that small children like to spin clockwise around their own axis? Or perhaps you enjoyed spinning around yourself as a child. I always did it and encouraged my little brother and my best friend to do the same. Children still have their natural instinct for physical happiness and well-being and heal themselves quite intuitively.

The Second Tibetan Rite - "The Candle"

The second Tibetan Rite is performed lying down and is a very effective exercise for the abdominal and back muscles. It also stretches the leg muscles and gives your body vitality and dynamism. It stretches the hips, lengthens the spine, and cleanses the hip joints of toxins and waste products.

The second Tibetan Rite harmonizes, revitalizes, and particularly activates your digestive and excretory organs (intestines and kidneys). It also massages the bladder, ureters, and reproductive organs.

For this exercise, lie on your back with your arms close to your body and your palms facing down. Maintaining good posture is important in all exercises, so make sure your legs are hip-width apart and your feet are aligned. Your shoulders are relaxed, your neck is stretched, and your head is upright. Also, ensure that your spine lies flat on the floor from your lower back to your shoulders. During the exercise, avoid arching your back (you can feel your pelvis tilting slightly downwards and gently drawing your navel inwards).

This exercise coordinates head and leg movements: Lift your head and bring it towards your sternum while inhaling through your nose (breathe only through your nose and deeply into your abdomen). Simultaneously, lift your legs until they are ideally vertical and form a right angle with your spine (after several years of practice, you can even bring your legs towards your head without lifting your back off the floor).

With the exhalation, return your head and legs to the starting position. Keep your shoulders on the floor. If this exercise is too difficult at first, bend your knees. Trust your body's sensations and awareness.

RESTING POSITION afterwards
For a moment of relaxation afterwards, you can bend your legs and draw your knees towards your body. Now, while holding your knees, gently rock from side to side. Your head rests relaxed on the mat, looking upwards.
This gentle rocking motion relaxes the lumbar spine and lower back. The movement also stimulates blood circulation in this area.

The Third Tibetan Rite - "The Half Moon"

The third Tibetan Rite is a stretch for the entire upper body. This practice allows you to expand the space around your heart and lungs and harmonize your thyroid gland and its functions.

With this daily routine, your body begins to stimulate your liver, gallbladder, and pancreas, supporting them in regaining their original detoxification and metabolic functions.

This pose also benefits the reproductive organs, bladder, and colon. Your heart, lungs, and liver work symbiotically in oxygen uptake. Expanding the rib cage opens the space for your heart and lungs, allowing them to fully expand, which boosts your life energy and vitality. All organs are supported in this exercise to assist your respiratory system.

On an energetic level, the third rite opens your heart's love and expands your willingness to embrace unconditional love, acceptance, and trust in divine guidance. This practice allows your joy of life, your enthusiasm, and your understanding to grow.

The third Tibetan Rite is performed in a kneeling position. Your feet are hip-width apart, toes are tucked under, feet are aligned, and your torso is upright, forming a right angle with the floor. Check yourself: Is your pelvis level? Are your shoulders and neck relaxed? Is your head straight?

For this exercise, place your hands on your buttocks (or slightly below if you have longer arms). Begin this rite by lowering your head to your sternum.

As you inhale (through your nose!), gently lift your head towards your neck. As you do so, slightly arch your head, keeping your mouth slightly open. Opening your mouth (while breathing through your nose!) is important to prevent strain on your thyroid and vocal cords.

When you stretch your torso backward, ensure your pelvis remains stable. Squeeze your buttocks firmly together as you return to the starting position. Exhale as you return to the starting position and relax in the "head on sternum" position.

With your next inhale, begin the stretch again, inhaling until the stretch is complete. Be gentle with your body. Small steps are essential for long-term success.

RESTING POSITION afterward:

You can relax after this exercise in Child's Pose from yoga. As a variation, you can place your forearms on the floor in front of you, one on top of the other, and rest your head on them.

In the fourth “Tibetan”, the second and third “Tibetan” connect: the abdomen and its organs, the upper body with the associated organs and the back, leg, neck and arm muscles are mobilized.

The Fifth Tibetan Rite - "The Mountain"

The fifth Tibetan Rite concludes the exercises. It strengthens the muscles of the entire body and energizes your whole system.

Lie flat on your stomach with your feet hip-width apart. Your arms are bent with your palms facing down, and your fingers point forward, to the left and right of your ribcage. As you exhale, tuck your toes under and lift your body onto your hands and toes. Bend your head and upper body slightly backward, similar to the "Upward-Facing Dog" pose, and keep your mouth slightly open. Your legs are straight and held a few centimeters off the ground, parallel to the floor. Your glutes are fully engaged to stabilize your spine.

With your next inhale, lift your hips from this position until you form an inverted V, similar to the "Downward-Facing Dog" pose in yoga. At the same time, bring your chin to your sternum. With the following exhalation through your nose, lower your buttocks again, stretch your body backward, draw your head back, and slightly open your mouth. Don't lower your body; instead, support it on your hands, with your knees a few centimeters off the floor.

In the fifth Tibetan Rite, the movement and breathing are coordinated. Exhale: Upward-Facing Dog with a slightly open mouth and a gentle backward extension of the head. Inhale: Downward-Facing Dog, chin drawn toward the sternum, feet hip-width apart.

The fifth Tibetan Rite is an energy pump for your entire organism. All internal organs are first stretched and then moved.

This exercise stimulates and harmonizes your body, cleansing your organs, organ systems, lymph, body water, and blood. It also cleanses the forehead and sinuses.

RESTING POSITION afterwards:
Once you have finished your exercise, lower your body to the floor using your muscles. For relaxation, turn onto your right side and extend your right arm forward. Rest your head on your outstretched arm and bend your left leg, shifting your weight onto your bent leg. This relaxation posture serves as a sleeping position for monks in Tibet.

It harmonizes bodily fluids, relaxes the heart, lungs, intestines, and kidneys, and stimulates your liver to detoxify.

The fifth Tibetan Rite also holds great symbolic power in Tibet: The rhythmic alternating movement of the head and buttocks as the highest and lowest points represents our connection to the universe via the crown chakra and our connection to Mother Earth via our root chakra.

Always remember: The five Tibetan Rites are a long-term program. You are welcome to challenge yourself, but never overexert yourself.

It is also important that you are fully grown before you can begin this ritual. The monks in the high valleys of the Himalayas wait until they are 25 years old.

The Five Tibetan Rites resonate in harmony with our bodies and promote the harmonization of all physical and mental processes, from blood circulation, cellular fluid circulation, heart rhythm, the nervous system, the organ systems, and the skeleton to the harmonization of your thoughts.

The Five Tibetan Rites are a remedy for a conscious individual.

Feel free to watch the following video, where you can participate along. 21 repetitions: