Coach Larisa

In the beginning of my Personal Training career, I didn’t have enough knowledge and experience of the proper training overload and I injured myself by over-training and doing too much too fast. I developed two bulging disk on my cervical spine and bursitis on my right hip. The pain and discomfort from both of them was unbearable. I was advised by a doctor to undergo the surgery or take a cortizol shots for the rest of my life. That wasn’t sound good to me, instead of doing that I choose to use alternative medicine.  I learned to meditate and practiced Five Tibetan Rites daily. This little routine saved me. In  several weeks my body healed naturally and pain in my spine was gone.

In this post I would love to introduce you to Five Tibetan Rites. I learn them from the book Ancient Secret of the Fountain of Youth.

You can find more information about these great exercises in this book: http://www.amazon.com/Ancient-Secret-Fountain-Youth-Kelder/dp/038549162X

These five simple yogis exercises strengthen and tone major muscle groups and core, contributing to a strong lean physique. They also stimulate full energy flow through the chakras and activate glandular system, organs and nerves.

When you get familiar with the exercises it will take only 10 minutes, practice them daily and you will:

• Increase the energy and feel great
• Look younger and live longer
• Enjoy health and vitality
• Sleeping soundly and release the joints pain
• Improve emotional and mental health
• Enhance sense of well being and harmony
• Improve physical strength and endurance
• Improve memory and vision

PRECAUTIONS: Seek your physician’s advice before beginning these exercises.

These exercises are easy and enjoyable.  It takes less than 10 minutes to do the full 21 rotations of each of these rites. However, for beginners, it is suggested to start with 3x 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.

Rite # 1

Stand erect with arms outstretched, horizontal to the floor, left palm down and right palm up. Spin around clockwise (Northern Hemisphere) or anti clockwise (Southern Hemisphere) starting with 3 rotations and increasing daily.

Gradually increase practicing from 3 up to 21 repetitions per day for each rite.

Rite # 2

Lay on your back.  Lift your  head and legs up. 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.

First lie flat on the floor, face up. Fully extended your arms along your sides, and place the palms of your hands against the floor, keeping the fingers close together. The raise your head off the floor, tucking the chin against the chest.

Rite # 3 


Kneel on the floor with the body erect. The hands should be placed against the back of the buttocks. Incline the head and neck forward, tucking the chin against the chest. Then, slowly tilt your head and neck backward, arching the spine.

As you arch, you will brace your arms and hands against the buttocks 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.

Enjoy your journey to great health and longevity!!!!

Let me know if you familiar with these  exercises and what do you think about them?

Please, feel free to leave your comment or ask me a question.