Fountain of Youth: The 7 Tibetan Rites

The first five rites are known in the Western world through the tradition popularized by The Eye of Revelation as a series of Tibetan exercises for vitality and longevity. The sixth rite is presented separately and is associated with the transformation of sexual energy. The seventh rite presented here is not part of the traditional Tibetan Rites. This practice, referred to here as “Brahma’s Cave,” comes from a different lineage of a Tibetan master and is included in this series as a contemplative complement.

RITE 1. THE SPINNING VORTEX

Stand upright with your feet approximately hip-width apart.

Extend your arms out to the sides at shoulder height, with your palms facing downward.

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RITE2. THE TIBETAN ABS

Lie on your back, with your legs straight and your arms resting alongside your body, palms facing the floor.

Inhale and simultaneously raise your head, gently bringing your chin toward your chest. Then lift your straight legs until they are, as much as comfortably possible, perpendicular to the floor. Keep your knees straight without straining your lower back.

Exhale slowly as you lower your head and legs back to the floor in a controlled movement. Relax your body briefly before the next repetition.

Begin with 3 repetitions and gradually increase according to your capacity, up to a maximum of 21 repetitions.

rite 3. THE ARCH

Kneel upright, with your knees approximately hip-width apart. Place your hands on the back or sides of your thighs.

Exhale and gently lower your head forward, bringing your chin toward your chest.

Inhale deeply as you lift your head and chest, gently arching your spine backward. Allow your hands to support and stabilize your thighs, and avoid excessive compression in the lower back.

Exhale and return slowly and with control to the starting position, bringing your chin gently toward your chest again.

Begin with 3 repetitions and gradually increase according to your capacity, up to a maximum of 21 repetitions.

 
 

rite 4. the table

Sit on the floor with your legs extended straight in front of you, approximately hip-width apart. Keep your spine upright and place your palms on the floor beside your hips, with your fingers pointing forward.

Exhale and gently bring your chin toward your chest. Inhale deeply as you lift your hips, bending your knees and allowing your head to move gently backward. Continue until your torso and thighs form, as much as comfortably possible, a line almost parallel to the floor, resembling a table. Your arms and lower legs support your body.

Hold the position briefly without forcing the neck or lower back.

Exhale as you lower your body slowly and with control, returning to the starting position with your legs extended and your chin gently toward your chest.

Begin with 3 repetitions and gradually increase according to your capacity, up to a maximum of 21 repetitions.

rite 5. Cobra climbs the mountain

Begin with your palms and toes supported on the floor, your arms straight and your body lifted off the ground.

Inhale as you lower your hips toward the floor, open your chest and gently lift your head, moving into a position similar to Cobra. Keep your arms straight and avoid forcing your lower back.

Exhale as you lift your hips upward and backward, forming an inverted “V” with your body. Gently bring your chin toward your chest and press through your hands to lengthen the spine.

Continue moving smoothly between the two positions, coordinating each movement with your breath.

Begin with 3 repetitions and gradually increase according to your capacity, up to a maximum of 21 repetitions.

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rite 6. transmutation

The Sixth Rite is presented in some versions of the tradition as a practice separate from the Five Tibetan Rites, focused on the transmutation and redirection of sexual energy.

Stand upright with your feet approximately hip-width apart.

Exhale completely through your mouth as you bend forward, placing your hands on your thighs or knees for support. Empty your lungs as fully as is comfortable.

While holding the breath out, draw the abdomen inward and upward, creating a gentle abdominal vacuum.

Then return slowly to an upright position. Inhale deeply through your nose, allowing the breath to fill your lungs naturally.

Pause briefly, relax the abdomen and allow your breathing to return to normal before repeating.

Traditionally, this rite is practiced only a few times. Begin with 3 repetitions and gradually increase, without strain or prolonged breath retention.

 

rite 7. BRAHMA’S CAVE

Sit comfortably with your spine upright and your body relaxed. Close your eyes and bring your attention to the center of your skull, imagining a small point or sphere of bright, clear white light.

Inhale slowly and deeply through your nose, keeping your awareness on the light. Hold the breath comfortably and gently lower your head forward, bringing your chin toward your chest.

Keeping your attention at the center of the skull, slowly rotate your head in a complete circle, returning to the same point from which you started.

Raise your head back to the upright position and exhale slowly.

As you exhale, visualize the energy flowing from the center of the skull like light pouring from a luminous bowl, spreading toward the outer edges of the head and throughout your entire being.

Repeat the practice 3 to 7 times, keeping the movement slow, controlled and meditative.

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