| S.E.E.D. FOR CHANGE sun Emotions Exercise Diet |
- Motions for Change
- by Ditoh
Most of my life, I have disliked exercise, especially things like running and riding bicycles. But, as I got
older and spent more time as a river guide in the Grand Canyon, I learned that loading and unloading
heavy food boxes from rafts over rocky beaches to camp was physically very demanding. Rowing for
hours against harsh winds in the hot sun was taking its toll on me.
However, the boatmen that were doing yoga in the early morning on the beach seemed better at
avoiding tight muscles and backaches and got more done no matter what their age. I also noticed they
had more enthusiasm. I wanted the same for myself.
While in Mexico, a friend spent a morning showing me a simple series of five yoga exercises
developed and practiced in Tibet that in short order promised rejuvenation and health. And, it could be
done in only ten minutes a day!
From that day on, I made the Five Rites part of my morning routine. Within days, I noticed that my
balance, stamina, flexibility and strength were increasing. After nearly ten years of daily practice, my
body is at its perfect weight and flexibility.
Along with a good diet, healthy thinking and sunshine, you too can re-form your body to be the best it
has ever been or even better! I encourage you to check further into this wonderful form of exercise.
To join a class or set up an appointment for a personal training session in Northern Arizona or long
distance tutoring, send us an email from the "Contact Us" page.
The Five Tibetan Rites from Wikipedia.
first publicized by Peter Kelder in a 1939 publication entitled The Eye of Revelation. In the 1930s, Kelder claims to have met a retired British army colonel who claimed that while stationed in India, he heard a story about a group of lamas who had apparently discovered a "Fountain of Youth." The "wandering natives," as he called them, told him of old men who inexplicably became healthy, strong and full of "vigor and virility" after entering a particular lamasery. After retiring, the Colonel went on to discover the lamasery and lived with the lamas, where they taught him five exercises, which they called "Rites." According to the booklet, the lamas describe seven spinning, "psychic vortexes" within the body. As people grow older, the spin rate of the vortexes diminishes, resulting in "ill-health." However, the spin rate of these vortexes can be restored by performing the Five Rites daily, resulting in improved health. The Colonel also reveals information on the importance of what foods one should eat, proper food combinations and the correct method of eating. Even though the historic lineage of the Rites prior to the publication of Kelder's booklet remains to be ascertained, they have nevertheless been affirmed by a lama and scholar of the Sa skya tradition of Tibetan Buddhism as being "a genuine form of yoga." However, the importance is not the lineage of the Five Tibetans. The point is they are of immense potential value for anyone who will set aside 10 minutes each morning to practice. The Five Tibetan Rites are also referred to as "The Five Rites," "The Five Tibetans and "The Five Rites of Rejuvenation." |
Health Benefits Relieves muscular tension Aids in relaxation Enhances cardiovascular system Tightens abdominal muscles Revitalizes the endocrine glands Balances hormones Oxygenates the body Prevents bone loss Enhances muscle tone Increases stamina Enhances balance Creates an overall sense of well-being Assists lymphatic system Improves posture Facilitates detoxification Increases strength and flexibility Energizes the body Clarity of thought Increases blood and spinal fluid flow Decreases rate of aging Improves total body function Restores some memory loss Assists in repairing some injuries Aids digestion and elimination Increases range of motion Reduces stress Tones internal organs Supports every cell in the body Creates emotional well-being Aligns Self with Spirit Re-aligns chakras Stimulates flow of kundalini Improves overall health and well-being |
Stand erect with arms horizontally outstretched away from
the body.
Place your left palm facing upward while placing your right
palm downward.
Spin at a comfortable pace in a clockwise motion. If
possible, rotate in groups of 7, with a goal of 21 rotations.
Let your eyes flow with the scenery as you spin.
On your last rotation, slowly come to a stop, then take a
moment to center yourself.
Move smoothly from one Rite to the next, taking one or two
deep breaths between each Rite.
the body.
Place your left palm facing upward while placing your right
palm downward.
Spin at a comfortable pace in a clockwise motion. If
possible, rotate in groups of 7, with a goal of 21 rotations.
Let your eyes flow with the scenery as you spin.
On your last rotation, slowly come to a stop, then take a
moment to center yourself.
Move smoothly from one Rite to the next, taking one or two
deep breaths between each Rite.
Lie full length on the floor, placing your hands under your
hips, palms facing down.
Breathe out as you raise your feet straight up.
If possible, let your feet extend back a bit over the body
toward the head, keep your knees as straight as possible.
With a fluid motion, breathe in as you lower your feet to the
floor.
Repeat, eventually building up to 21 repetitions.
After you have completed the leg lifts, take one or two deep
breaths and move onto the Third Rite.
hips, palms facing down.
Breathe out as you raise your feet straight up.
If possible, let your feet extend back a bit over the body
toward the head, keep your knees as straight as possible.
With a fluid motion, breathe in as you lower your feet to the
floor.
Repeat, eventually building up to 21 repetitions.
After you have completed the leg lifts, take one or two deep
breaths and move onto the Third Rite.
| SECOND RITE "Leg Lifts" |
| THIRD RITE "Look Back" |
Kneel with arms held loosely at your side. Position your
toes to be touching the floor.
Breathe in deeply as you lean backward, allowing your
head to fall backward as far as you comfortably can.
Let your arms move backward, touching your heels, if
possible.
Breathe out as you come to an erect position, allowing
your chin to move forward, towards your chest.
Build up to 21 repetitions.
Take one or two deep breaths, then move onto the Fourth Rite.
toes to be touching the floor.
Breathe in deeply as you lean backward, allowing your
head to fall backward as far as you comfortably can.
Let your arms move backward, touching your heels, if
possible.
Breathe out as you come to an erect position, allowing
your chin to move forward, towards your chest.
Build up to 21 repetitions.
Take one or two deep breaths, then move onto the Fourth Rite.
| FOURTH RITE "Swing Through" |
Sit erect with feet stretched out in front of you.
Keep your legs straight, with the back of the knees as
close to the floor as possible.
Place your hands flat on the floor, directly next to your hips,
fingers together and hands pointing slightly outward.
Breathing in, bend your knees and raise your buttocks. As
the body is raised upward, allow the head to gently fall
backward as far as possible. Your arms and legs will be
vertical, while your torso is horizontal, creating a table with
your body.
Breathe out as you return to the starting position.
Build up to 21 repetitions.
Take one or two deep breaths, then move onto the Fifth Rite.
Keep your legs straight, with the back of the knees as
close to the floor as possible.
Place your hands flat on the floor, directly next to your hips,
fingers together and hands pointing slightly outward.
Breathing in, bend your knees and raise your buttocks. As
the body is raised upward, allow the head to gently fall
backward as far as possible. Your arms and legs will be
vertical, while your torso is horizontal, creating a table with
your body.
Breathe out as you return to the starting position.
Build up to 21 repetitions.
Take one or two deep breaths, then move onto the Fifth Rite.
| FIFTH RITE "Cobra" |
Place your hands on the floor about two feet apart with
your legs stretched out behind you, feet together, toes on
the floor.
Breathe out as you push your body, especially the hips, up
as far as possible, forming an inverted "V."
At the same time, bring your head down so that you can
see your toes.
Breathe in as you begin to lower your body down to a
‘sagging’ position.
At the same time, stretch your spine by drawing your head
backward, as far as possible.
Breathe out as you raise your hips back into the first
position.
Build up to 21 repetitions.
your legs stretched out behind you, feet together, toes on
the floor.
Breathe out as you push your body, especially the hips, up
as far as possible, forming an inverted "V."
At the same time, bring your head down so that you can
see your toes.
Breathe in as you begin to lower your body down to a
‘sagging’ position.
At the same time, stretch your spine by drawing your head
backward, as far as possible.
Breathe out as you raise your hips back into the first
position.
Build up to 21 repetitions.
Performing the Five Rites Below is a brief overview of the Five Rites. You should consult your health care practitioner before starting any new exercise regime, which can aggravate certain pre-existing conditions. Ready to begin? Take a few moments to relax and let go of the concerns of the day. Fill your mind with thoughts of gratitude for all the blessings in your life. Visualize yourself being radiantly healthy and mentally alert. Inhale deeply through your nose and exhale out your mouth, then exhale slowly through your mouth, letting your breath out completely. Repeat two more times. For each of the Rites, attempt to do 7 repetitions, eventually building to 21 repetitions. |
| FIRST RITE "Twirls" |
| After your last repetition, lower your knees to the floor. Rest your buttocks against your heels, leaving your arms outstretched in front of you. Take a few moments to center yourself, feeling grateful for everything in your life before resuming your daily activities. |
| Theresa and Ditoh's Adventures! T.A.D.A ! |
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