At our retreat center in Cambodia, we normally start our morning practice with the Five Tibetan Rites, a practice that originated in ancient Tibet. The series of five repetitive movements, some of them reminiscent of popular Yoga postures, have a rejuvenating and energizing effect and are believed by many to reverse signs of aging.
The rites first came to the attention of Western seekers when, in the 1930s, the explorer Peter Kelford stumbled on a mysterious and rather decrepit old man who had disappeared for several years only to return looking like a young man, full of vitality. It transpired that the man, Colonel Bradford, had been ardently seeking the fountain of youth and had found exactly what he was looking for in a remote Tibetan monastery. Despite their advanced years, the monks, who were amazingly strong and youthful, admitted the Colonel to the monastery and taught him their practice – now known as the Five Tibetan Rites.
Peter Kelford published Colonel Bradford’s story, along with detailed instructions on the rites in his 1938 book, “The Eye of Revelation.” Since then, they have been practiced by many in the West who swear by their rejuvenating benefits. Some of the poses have been slightly adapted from the originals to accommodate Western bodies, and different teachers may make certain variations to suit their style. Today, you can find many guided practices on YouTube, but we recommend you first get hold of the original book if you are interested.
The rites are based on the body’s Tibetan energetic anatomy, which holds that it is more than just physical matter. According to the ancient Tibetans, the physical body draws its vitality from a number of spiritual vortices (similar to the chakras described in other traditions). According to the tradition, these vortices slow down as a person ages, and the practices are designed to get them spinning at full power again (the first rite is literally spinning on the spot). This may seem a little “out there” in modern times, but you are invited to try the rites out for yourself and see what happens.
Some of the rites are a little difficult at first, so new practitioners can start with just a few repetitions of each one. Ideally, you will get to the point where you can perform each one 21 times in a single session, but there is no rush, it can be slowly built up at your own pace. People report a range of seemingly miraculous benefits, even after a few days of practice, although “The Eye of Revelation” recommends practicing every day for 10 weeks to see the full effects.
The benefits of regular practice extend far beyond mere physical fitness. Practitioners report significant improvements in strength, flexibility, tone, and posture, effectively reversing the stoop of aging and the stiffness that often accompanies it. Mental fog lifts considerably, reducing procrastination and increasing a sense of purpose. The youthful energy that returns is not just physical but also mental and emotional.
The rites keep you balanced and grounded, whatever is going on in your life. When you have the rites as part of your routine, there’s a noticeable sense of stability that develops. This parallels the teachings in Patanjali’s Yoga Sutras about learning to calm the waves of the mind and becoming less reactive to life’s challenges.
Additional benefits include improved digestion, enhanced mental clarity, and increased creativity. Perhaps most significantly, the Five Tibetan Rites make you mentally and physically feel younger, allowing you to approach life with renewed vigor and enthusiasm that many thought was lost to the aging process. If this sounds far-fetched, you can find out for yourself by practicing the rites for a few days or weeks.
Performing the Five Tibetan Rites
Here is a description of how each rite is performed, along with images from the 1938 publication.
Rite 1
Stand with arms outstretched horizontally, palms down, and spin clockwise until slightly dizzy. Begin with a few rotations and gradually increase to 21.
Some people may find themselves very dizzy, even feeling nauseous. If this is the case, start slow, with a small number of rotations.
Rite 2
Lie flat on your back, place hands alongside your hips, raise your head and legs (keeping knees straight) off the floor while simultaneously raising your head off the floor, then lower both back down. You may have practiced this in a Yoga class without raising your head, but this is an important part of the rite. Repeat up to 21 times, but if you can only do a few, that’s fine – just try to increase it slowly.
Rite 3
Kneel with your body upright and hands on the backs of your thighs, bend your head and neck forward, tucking your chin against your chest, then arch backward while supporting your weight with your hands. Then repeat. The original image does not show the forward bend in the neck and tucking of the chin, and some practitioners do not do this.
Originally, it was recommended to arch your back as much as possible, hanging your head back as far as it will go (like camel pose, but with your hand on your hips). Only attempt this full movement if you do not have neck problems. Again, build up to 21 repetitions.
Rite 4
Sit with legs straight out in front of you and palms on the floor beside your hips, drop your head to your chest, then raise your body so that your knees bend while your arms remain straight, and tense every muscle. Return to starting position and repeat up to 21 times. The starting position is like the staff pose, the arms and back should be as straight as possible. It can help to lift yourself a little off the floor, although this makes the practice more challenging.
Rite 5
Begin in a push-up position with hands and toes on the floor, then raise your body and bend at the hips, forming an inverted V with your buttocks high while keeping your legs and arms straight. Return to the starting push-up position, alternating between these two positions up to 21 times. This is like transitioning between upward dog (but with the toes tucked) and a wider version of downward dog.
Developing Your Practice
With time, you will be able to complete 21 reps of each one in just 20 minutes or so. However, if you are just doing three of four to start with, that’s fine. When practicing daily, see if you can push yourself a little to increase the reps each day. This may not always be possible as the process of training is not always linear; do not be discouraged if one day seems harder than the last.
You should notice the benefits after just a few days. Our guests generally experience a boost in mood and energy after just a single session.
There may be detox effects. These temporary symptoms can include headaches, dizziness, changes in sleep patterns, emotional fluctuations, digestive and appetite changes, cold-like symptoms, and muscle soreness beyond typical exercise-related discomfort. These reactions are attributed to the body’s process of eliminating accumulated toxins and rebalancing energy systems. Most practitioners report that these symptoms subside within days or weeks as the body adapts to the exercises and their energetic benefits take effect.
Although the explanations of various ancient spiritual disciplines may sound strange to the modern reader, the best way to verify anything for yourself is simply to give it a go. At our Yoga retreat in Cambodia, we have found that guests experience enormous benefits from practicing the rites every morning as part of our daily schedule.