5 Simple Daily Exercises for Weight Loss, Anti-Aging and Wellbeing

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5 specially modified yoga exercises to work every muscle in your body, and cleanse & unblock the energy system. A yoga workout for healing, body balance & longevity.

In 1985 a book called The Ancient Secret of the Fountain of Youth written by Peter Kelder was published which for the first time fully described an exercise program for anti-aging.

This is an exercise program used by Tibetan monks to live long, vibrant and healthy lives.

In fact, this book states that many have lived longer than most can imagine by following the program often called the “Five Tibetan Rites”.

yoga workout for healing

Potential Benefits of the Five Rites

The authors provide many examples of the benefits of the “Five Tibetan Rites” including the following:

‘looking much younger; sleeping soundly; waking up feeling refreshed and energetic; release from serious medical problems including difficulties with spines; relief from problems with joints; release from pain; better memory; arthritis relief; weight loss; improved vision; youthing instead of aging; greatly improved physical strength, endurance and vigor; improved emotional and mental health; enhanced sense of well-being and harmony; and very high overall energy.’

My additional note would be that they are excellent for body toning and weight loss and great for mums, who may be struggling to find time for exercising since they don’t take long!

I do mine most days still, while my 10-month-old plays on the floor with me.

yoga workout for healing

How the Five Rites Work

The Tibetans claim that these exercises activate and stimulate the seven key chakras that in turn stimulate all the glands of the endocrine system.

The endocrine system is responsible for the body’s overall functioning and aging process. This means that the Five Rites will affect the functioning of all your organs and systems, including the physical and energetic systems and that includes the aging process.

The man who brought these Five Rights out of Tibet stated that “performing the Five Rites stimulates the circulation of essential life energy throughout the body”.

Our bodies contain seven major chakras or energy centers and 122 minor chakras.

yoga workout for healing

The speed of the chakra spin, and ensuring they are clear of negative energy and that they are perfectly shaped and not distorted are keys to vibrant health.

The Five Rites speed up the spinning of the chakras, coordinate their spin so they are in complete harmony, distribute pure prana energy to the endocrine system, and in turn to all organs and processes in the body.

This is one of the major requirements for vibrant health, rejuvenation, and youthfulness.


The Five Rites Exercise Program

This program is often described as a modified yoga program. Simply put, yoga is a science that unites the body, mind, and spirit.

The “Five Tibetan Rites” are exactly as the ancient Tibetans developed them, over many centuries of time. Therefore it’s very important to do the “Five Tibetan Rites” exactly as they are presented without altering the form or sequence to achieve some of the benefits accrued to these “Rites”.

yoga workout for healing

Beginning the “Five Rites” Exercise Program

  • For the first week, and only if you are relatively healthy and fit, do each exercise three times.
  • If you are inactive, overweight, or have health problems begin these exercises by doing one of the first three each day, and only if you feel totally comfortable doing this. Leave Rites #4 and #5 until you have developed some strength and endurance.
  • If you have any concerns whatsoever, please consult with your physician. Individuals on serious medications should consult with their physicians before starting.
  • Do only what you feel comfortable doing. That may be only one of each exercise for the first week. Build up to two of each exercise the second week, three of each exercise the third week, etc. or at a faster pace only if your body does not hurt when you do these exercises.
  • 21 is the maximum of each exercise you should ever do. If you want to enhance your program, do the exercises at a faster pace, but do not so more than 21 of each exercise each day. Doing more than 21 repetitions of each exercise on any day will affect your chakras negatively and can create imbalances in your body.
  • The “Five Rites” may stimulate detoxification symptoms. This is why it’s recommended to increase the number of each exercise gradually on a weekly basis.
  • Since they are also cleansing the emotional/spirit body there may also be some emotions bubble up to the surface. It is important to allow the expression of this rather than suppress them.
  • If you have not exercised for some time, prepare to begin your “Five Rites” exercise program by walking daily, for a half hour each day if possible. Another alternative in preparation for the Five Rites is a stretching program with a gradual increase in the types of stretching exercises and the duration of this program.
  • A sugar-free, healthy diet is an important support when integrating the “Five Rites” exercise program into your life.
  • Do the Five Rites exercises every day. The maximum you should skip is one day each week. If the exercises are done less than six days each week, the results will be reduced.
  • If on certain days your time is limited, do 3 repetitions of each exercise. This takes less than five minutes.
  • For maximum benefit, do the exercises before breakfast in the morning, if at all possible. If this is not possible do them anytime during the day.


SPECIAL CAUTION: The following exercises can potentially aggravate certain health conditions initially, such as any type of heart problem, multiple sclerosis, Parkinsons’s Disease, severe arthritis of the spine, uncontrolled high blood pressure, a hyperthyroid condition, or vertigo. Problems may also be caused if you are taking medications that cause dizziness. Please consult your physician prior to beginning these exercises if you have any difficult health issues or if you have any other concerns.

 yoga workout for healing

The Five Tibetan Rites

Rite #1

Stand up straight with arms outstretched horizontal to the floor, palms facing down. Your arms should be in line with your shoulders. Spin around clockwise until you become slightly dizzy. Gradually increase

Spin around clockwise, gradually increase number of spins from 1 spin to 21 spins.

 yoga workout for healing

Rite #2

Lie flat on the floor, face up. Fully extend your arms along your sides and place the palms of your hands against the floor, keeping fingers close together.

Then raise your head off the floor tucking your chin into your chest. As you do this, lift your legs, knees straight, into a vertical position. If possible, extend the legs over the body towards your head. Do not let the knees bend.

Then slowly lower the legs and head to the floor, always Keeping the knees straight. Allow the muscles to relax, and repeat.

Breathing: Breathe in deeply as you lift your head and legs and exhale as you lower your head and legs.

yoga workout for healing




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yoga workout for healing

Rite #3

Kneel on the floor with the body erect. The hands should be placed on the backs of your thigh muscles. Incline the head and neck forward, tucking your chin in against your chest.

Then move the head and neck backward, arching the spine. Your toes should be curled under through this exercise. As you arch, you will brace your arms and hands against the thighs for support. After the arching return your body to an erect position and repeat.

Breathing: Inhale as you arch the spine and exhale as you return to an erect position.

yoga workout for healing



Rite #4

Sit down on the floor with your legs straight out in front of you and your feet slightly apart. With the trunk of the body erect, place the palms of your hands on the floor alongside your 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. Then tense every muscle in your body.

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. Then tense every muscle in your body.

Finally, let the muscles relax as you return to your original sitting position. Rest and repeat.

Breathing: Breathe in as you raise up, hold your breath as you tense the muscles, and breathe out fully as you come down.

yoga workout for healing



Rite #5

Lie down with your face down to the floor. You will be supported by the hands palm down against the floor and the toes in the flexed position.  Start with your arms perpendicular to the Floor, and the spine arched so that the body Is in a sagging position. Now stretch 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.

Breathing: Breathe in deeply as you raise the body, and exhale fully as you lower the body.


yoga workout for healing



These exercises will stretch muscles you haven’t felt in years so approach this program gently and begin with one or two repetitions each day, increasing each exercise by one repetition every week.

It won’t be long before you are feeling strong and vital afterwards, and experiencing all the other wonderful benefits! 🙂

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What About You?

What’s your favourite exercise as a mum? Feel free to share your fitness regime and what works for you.


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yoga workout for healing



About the Author:

Sam Sundara is the creator of Holistic Mumma, a passionate writer, health coach, educator, and mum. With a background of 18 years as a natural therapist, in community services & counselling and a passion for spiritual psychology, Sam offers a holistic view to parenting & wellbeing.

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