M5 : Lesson 5.3 Five Tibetan Rites
Transcript
Less than 5.3. The 5 Tibetan rights in ancient yoga somatic detoxification exercise. The Tibetan rights. It’s traditionally known as the fountain of youth and has many physical, mental, and spiritual benefits. The 5 rights are thought to be more than 2500 years old, and they were reportedly created by Tibetan llamas or monks.
The 5 Tibetan rights affects our energy centers or a chakras. And when these centers are in balance, the corresponding endocrine glands are affected positively. This is something to practice daily if you can, and you can work your way up to doing 21 repetitions of each of the five rights. However, I emphasize, please just start with 3 repetitions per right. This is because you need to go slowly because detoxification will start to occur and it can get overwhelming to the system if you do them too quickly.
Also, please use caution if you have dysautonomia symptoms. And if you can’t tolerate even a basic position such as a yoga downward dog, I would not recommend you do this practice. I would say this is more of a intermediate to advanced somatic practice. This is just a quick overview of what each position looks like. And in a moment, I will do a live demonstration of the entire practice.
So these are the type of positions that you’ll need to be able to get your body in in order to do this. And like I said, this particular practice may not be for everyone. So if you’re not here right now, that’s okay. Work on some of the other somatic practices until you get more capacity to move blood and limp through your system and then try the 5 tibetan rights. I personally love doing this practice every morning, and I really feel that a lot of chronic illness is due to poor detoxification, yes, with our stress, but also our body’s pumping mechanisms need to turn back on and get coordination again.
I feel like this practice helps to improve pendulation, which we learned about at the beginning of the module, which is our ability to open and close and arch and fold forward, and it helps us to just get back into that rhythm of life. Know I’m teaching you a lot of exercises, and I don’t expect you to do all of these practices every day. But I do want you to find some type of routine that works for you. So I wanna add in basic ones and intermediate ones such as the 5 Tibetan rights. Swab next, I will show you how to do the 5 to Ben rights.
Here, we’re gonna be doing the 5 to Ben right I will be demonstrating 5 repetitions of each of the 5 rights. When you’re doing this on your own, Try with just one repetition, maybe 3 the first time just to make sure this is something your body can handle. So let’s begin. Right number 1, we’re gonna spin in a clockwise motion arms extended. On the inhale, slowly spin towards your right clockwise.
Here I’m going to do this for 5 repetitions. And then when you’re done spinning, just settle for a moment before we move to right number 2. Make sure all dizziness has subsided, and then we’ll slowly move into position for right number 2. For right number 2, you’ll lay down on your back. Put your hands underneath your hips to help brace yourself legs extended straight.
On the inhale, you’re going to lift your legs and your head, and on the exhale, lower back down. Inhale and lift. Lower back down exhale. Inhale. Lift.
Lower and exhale. Again, repeating this five times here for the demonstration. And that was right number 2. Next, we’ll move on to right number 3. Getting on your knees, upright, putting your hands, on your hips to support yourself.
And with this one, on the inhale, we’re going to slowly arch our back and our neck just to the point where you can tolerate supporting yourself with your feet. And on the exhale, You’ll come back to neutral and you’ll slowly bend your head down. Inhale, extend. Exhale and bend your neck down. Repeating this one again five times.
Getting a nice extension through your body, and then neck flexion. And then moving on to right number 4, which is often the most difficult one, and I will be showing modify occasions for all of these after I finish this first set of 5 rights. This one, your legs are extended, your feet are gonna be planted, and you’re going to move into a reverse tabletop pose on your inhale. Inhale, lift and extend. Exhale.
Come back.leg straighten. Inhale. Lift. Exhale. Straighten.
Sometimes I put my hands on yoga blocks during this one. It’s a little easier that way. And that was right number 4. Moving on to the 5th right. It’s the same as the yoga upward dog, downward dog.
Again, another extension flex type of exercise. So begin with the inhale, you’ll move into downward dog. Inhale, make a v. Exhale, come into upward dog and extend. Inhale lift.
Exhale, extend. And that concludes the 5 rights. When I’m done, I often go into child’s pose to just rest for a few moments and to let that movement integrate and subtle. In a moment, I will show you the modifications for the 5 right that I learned from Eric Robbins, who coauthored a book called your hands can heal you with Eric and Stephen Co, and they were taught to them by their master Choa Kakui. So here are some modifications.
The first right you still spin, but you just spin very slowly. In a way where you do not get dizzy, It’s easier to do when it’s nice and slow and just do as many repetitions as you can without getting dizzy. Start with 1 to 3. The second right, the modification is instead of the legs straight, you’ll have your legs bent And this time, you’ll just lift your knees and your head on the inhale. So it’s just a simple knee lift rather than having your legs straighten.
This is often easier. Again, you’re still getting that flexion and extension motion that we’re looking for, but it’s a little easier to do. The third right is very similar. It’s just a lower range of motion. We’re still extending and flexing your head and your back, but just a little bit so that you don’t lose your balance.
But still getting that motion. The 4th right, which is often the most difficult one, I’ve modified by suggesting a bridge pose here. We’re on the inhale. You will lift your bottom up into a bridge pose. And on the exhale, relax.
Still getting that extension. But in a less extreme way. And again, just do a few repetitions if you’re first starting off with this practice. And the last one, instead of a full downward dog, an upward dog. You can simply inhale and just extend a little bit.
10:04Exhale, come forward. Inhale, lean back, exhale, forward. Now, the 5 Tibetan rights they recommend to work up to doing 21 repetitions of each of these five rights, which is a lot. I recommend starting with a few, and if even you can work your way up to doing 11 or 13 repetitions, that’s really great. That concludes the practice of the 5 Tibetan rights.