Fountain of Youth: The 5 Tibetan Exercises You Should Do Every Day | April 19, 2025

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Aside from yoga, the 5 Tibetans are exercises I love for developing suppleness and flexibility. It’s a “Fountain of Youth” because this practice effectively strengthens and stretches all the major muscles in your body. It also helps with balance. I know at least five elderly women (over 80) who remain supple and in excellent health thanks to practicing these rites daily. I recommend learning this simple practice, which you can do in just ten minutes.

I recommend performing the rituals in the morning rather than the evening because they revive your energy. Start by practicing five to seven repetitions of each ritual, and work your way up to 21 reps.

Rite 1-850x946Rite 1
Stand with your arms extended horizontally, palms facing down. Arms aligned with your shoulders. Your feet should be hip-width apart. Stretch your head toward the ceiling. Stare at a point in front of you so you can count your rotations. Rotate clockwise until you feel a little dizzy. Gradually increase the number of rotations from 2 to 21. When I started, I could only do about 7 rotations; I’m now up to 14.

Breathing: Inhale and exhale deeply during your rotations.

Tip: If you feel too dizzy, cross both hands in front of your heart and look at your thumbs. Also, place a chair nearby so you can lean on it if you feel like you might fall.

Benefits: Increases the body’s energy speed, improves balance and clears negative energy.

Rite2Pose2Rite 2
Lie face down on the floor with your arms at your sides and your palms flat on the floor. If you have lower back problems, place your hands under your sacrum. As you inhale, lift your head, tucking your chin to your chest. At the same time, raise your legs straight up to a vertical position. If possible, lower your legs as low as you can toward your head. Then, exhale slowly, lowering your legs and head back to the floor, keeping your legs straight and your feet together.

Breathing: Inhale slowly while raising your head and legs, exhale while lowering them.

Benefits: Strengthens the abdominals and neck, stimulates the solar plexus energy center and tones the pancreas and thyroid.

Rite3Pose2Rite 3
Kneel on the floor with the tops of your feet flat, or toes tucked under if they’re not fragile. Place your hands behind your thigh muscles as you lower your upper body back. Pull your head back as if you’re drawing a line on the ceiling with your nose. Then slowly return to the upright position and repeat.

Breathing: Inhale as you stretch backward and exhale as you return to upright.

Benefits: Stretches the hip flexors, abdominals and neck, brings solar plexus energy to the heart and tones the thymus, thyroid and adrenals.

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