The 5 Tibetan Rites: A Guided Flow for Daily Energy & Focus
A Daily Reset for Energy, Alignment & Longevity
You don’t need fancy equipment, long workouts, or complicated routines to reconnect with your body and energy.
The 5 Tibetan Rites are simple, powerful movements that support your lymphatic flow, nervous system regulation, and energetic clarity, all in under 15 minutes a day. Known as the “Fountain of Youth,” these practices have been passed down through Tibetan tradition, offering a blend of movement, breath, and rhythm that awakens the spine and revitalizes the entire system.
I began practicing them after my lymph flow meditation and immediately felt the difference: I was more grounded, clear, and energized, without feeling overstimulated.
If you’re looking for a daily energetic reset, a way to support your body’s natural detox pathways, or simply a consistent way to reconnect with yourself... start here.
Why These 5 Rites Matter
Each rite stimulates the energy centers (chakras) along your spine and brings the body into a rhythm that clears stagnation and builds vitality. When done consistently, they support:
Lymphatic Flow: Encourages drainage and immune function
Nervous System Regulation: Breath + movement = calm, focused presence
Flexibility + Strength: Engages core, spine, and stabilizing muscles
Vital Energy (Prana): Recharges your system like an energetic reset
Prefer to follow along in real-time?
Join and move with Veronica. Whether you’re starting your day or resetting your rhythm, this full-body practice meets you where you are and brings you back to center. Come to this practice daily, or anytime your body calls for movement and recalibration.
This session includes:
• Grounding breath awareness practice
• All five rites, repeated 21 times each
• Restorative pauses to integrate energy after each rite
• Closing postures and breathwork to seal the experience
The 5 Tibetan Rites
The Fountain of Youth
Rite 1: Spinning
Purpose
Stimulates all energy centers (chakras), rebalances the inner compass, activates circulation, and focus.
Spinning activates the vestibular system in the inner ear, which supports balance, spatial awareness, and nervous system recalibration. It can feel dizzying at first, especially if your system is overwhelmed. Go slow.
Spinning is a vortex motion. Symbolically, it mirrors the spiral flow of energy through the chakras and the cosmic rotation of the universe. In many ancient cultures, spinning is a way to realign with universal rhythm.
Here, it recalibrates your internal compass (physically, emotionally, and energetically).
How-To
Stand tall, arms extended
Spin clockwise slowly up to 21 times.
Start with 3 reps.
Breathe deeply in and out through your nose.
Let your breath anchor you. Keep your eyes soft. Feel the centerline of your body even as the world spins around you.
Pause + Ground
After spinning, bring your hands to your heart or forehead. Close your eyes. Feel the stillness inside the motion.
What are you centering around today? How do you find stillness in the spin of life?
Rite 2: Leg Raises
Purpose
Ignites the core (your physical and energetic center). Strengthens the lower abdominals, supports digestion, and stimulates upward flow through the lower chakras (root, sacral, solar plexus).
This rite builds foundational energy. It activates the muscles of the lower belly while encouraging lymphatic flow in the groin and lower abdomen. By engaging the core and breath together, you begin to stoke your internal fire (Agni) and draw awareness up from the earth.
Symbolically, this movement reflects the rising of Kundalini energy, awakening from the base of the spine and lifting toward consciousness. It also supports elimination, helping you release what no longer serves.
How-To
Lie on your back, arms by your sides.
Inhale: Lift both legs and your head toward the ceiling, keeping your breath steady.
Exhale: Lower back down with control.
Repeat up to 21 times. Begin with 3–5 reps, especially if your core or lower back feels weak.
You can keep your knees bent or place your hands under your hips. Stay connected to your breath and belly throughout.
Pause + Ground
Rest with your hands on your lower belly. Feel your breath move in and out of your center. Notice the subtle heat you've created, not just in your muscles, but in your energy.
What are you rising toward today? What needs to be digested, processed, or released from your core?
Rite 3: Camel
Purpose
Opens the heart, chest, and throat, expanding breath, circulation, and emotional expression. Strengthens the spine, stretches the front body, and stimulates the heart (Anahata) and throat (Vishuddha) chakras.
Camel pose invites vulnerability and courage. It counteracts the collapsed posture of protection and fatigue by lifting the chest and extending the spine. As you open the front body, especially the heart and throat, you create space for truth to rise and love to circulate.
This movement also stimulates the vagus nerves, supporting parasympathetic regulation and calming the nervous system when approached gently. Energetically, it acts like a key, unlocking emotional tension and restoring flow between your center and your voice.
Symbolically, this posture is a gesture of devotion and surrender, offering the heart upward while staying rooted through the legs and pelvis. It reflects the courage to live with an open heart, even when life has taught you to guard it.
How-To
Kneel with knees hip-width apart, toes tucked under.
Place your hands behind your hips or on your lower back.
Inhale: Lift your chest and press your hips gently forward.
Exhale: Soften your shoulders and lengthen your spine as you open your front body.
Keep the neck soft and gaze forward or slightly upward.
Begin slowly. You don’t need to go into a full backend in this version. See the video, for example. Let your body guide the depth.
Pause + Ground
Sit back on your heels or lie on your belly in stillness. Place one hand on your heart, one on your throat. Breathe gently. Feel what has been stirred, softened, or revealed.
What truth is rising from your heart today? What would it feel like to open, without collapsing or defending?
Rite 4: Tabletop
Purpose
Strengthens the glutes, arms, and back while opening the front body, especially the throat, heart, and pelvis. Balances the energy between the root (Muladhara) and throat (Vishuddha) chakras, grounding expression in embodied strength.
This rite is a full-body bridge (physically and energetically). It invites you to stabilize through your base while lifting and expanding your front body. The thighs, hips, and spine are engaged to form a table, a structure of support, clarity, and elevation.
Physiologically, it stimulates lymphatic flow in the groin, armpits, and neck, while strengthening the posterior chain and counteracting slouching, stagnation, and fatigue.
Energetically, it links grounded power with clear expression. The throat opens only when the legs and seat are engaged. This mirrors how authentic communication rises from inner stability.
Symbolically, this movement is a gesture of trust and receptivity. To lift the front body while facing upward is to say, “I am supported. I am open.” It reflects the willingness to meet life with both strength and surrender.
How-To
Sit with your legs extended in front of you, feet hip-width apart.
Place your hands behind your hips, fingers pointing toward your feet.
Inhale: Press into your feet and hands to lift your hips upward, bending your knees into 90 90-degree angle.
Soften your gaze or gently drop your head back if comfortable.
Exhale: Return to start position.
Modify if needed: Keep shoulders open and breath steady.
Pause + Ground
Lower down slowly and rest on your back or in a seated forward fold. Feel the connection between your base and your voice. Notice the balance between effort and openness.
What are you standing or speaking for today? What support do you need in order to open fully?
Rite 5: Up Dog to Down Dog
Purpose
Mobilizes the spine, opens the shoulders, strengthens the arms and core, and rebalances the entire chakra system.
Links the crown to the root, inviting fluidity, resilience, and circulation through the whole body.
This rite moves you through inversion and extension, two opposing yet complementary states.
Upward Dog (Urdhva Mukha Svanasana) activates the heart, throat, and solar plexus, lifting energy upward with clarity and strength.
Downward Dog (Adho Mukha Svanasana) encourages grounding, inward focus, and lymphatic drainage from the head and upper body.
Physiologically, this movement:
Opens the chest and diaphragm (improving breath capacity)
Strengthens the back, core, and posterior chain
Enhances circulation and cerebrospinal fluid flow
Gently compresses and decompresses organs, supporting digestion and detoxification
Stretches the fascia along the back body (posterior chain)
Releases tension in the shoulders, jaw, and diaphragm.
Energetically, this is a dynamic reset. The inversion shifts perspective, calming the mind, while the backbend invites openness and self-expression. Together, they create a rhythmic wave (like the breath, like life) between contraction and expansion.
Symbolically, this flow teaches adaptability: bowing down without collapsing, rising up without forcing. It mirrors the dance between humility and courage, surrender and strength.
How-To
Begin by lying on your belly. Place your hands under your shoulders, elbows close.
Inhale: Press into your hands, lift your chest, hips, and knees into Upward Dog.
Exhale: Tuck your toes, lift your hips into Downward Dog, lengthening the spine.
Inhale: Return to Upward Dog.
Repeat this flowing motion up to 21 times. Start with 3 reps.
Keep your breath steady, flowing in and out through your nose. Let each inhale guide you into extension, and each exhale ground you in inversion.
Modifications:
Keep thighs on the floor in Cobra variation
Bend knees slightly in Downward Dog to avoid straining
Pause + Ground
After your final flow, return to Child’s Pose or lie on your belly. Let your breath settle. Feel the echo of movement through your spine, from root to crown.
Where are you being invited to rise, and where are you being asked to soften? What truth moves through you when you flow without resistance?
Pause + Ground: Integration Ritual
After completing your Rites, return to stillness by lying on your back, child’s pose, or seated in silence.
Close your eyes. Feel your body from within.
Let the breath slow down without force.
Feel the echo of motion within your stillness.
Notice the pulse of life beneath your skin.
Anchoring the Five Rites
You’ve moved through five sacred gestures. Each one activating energy, breath, and awareness from a different angle.
Together, they create a living current, from spin to rise, from root to crown.
What You’ve Awakened:
Circulation (blood, lymph, and breath)
Vital force (through core and spine)
Alignment (of energy centers and muscular chains)
Awareness (of your body’s center, edges, and pulse)
This practice speaks to the body in its own language (movement, breath, and rhythm). And it supports the subtle systems that often go unnoticed:
The lymphatic system (clearing and draining)
The nervous system (resetting and recalibrating)
The chakra system (centering and activating)
Suggested Daily Practice Rhythm
Start with 3 repetitions of each rite
Build gradually to 21 reps daily
Practice in the morning if possible, when energy is rising.
Practice with breath, not against it
Pair with Lymph Flow Meditation or breathwork for a powerful reset
Always end with a pause to let the body absorb what it created.
Contraindications:
When to Use Caution or Avoid
1. Dizziness, Vertigo, or Vestibular Disorders
Rite 1 (Spinning) can worsen symptoms in people prone to dizziness or balance issues.
Modify: Try standing spinal twists or seated spinal breathing instead.
2. High or Unstable Blood Pressure
Rites involving inversion (like Rite 5) or holding the breath may cause sudden spikes in blood pressure.
Modify: Keep the head above the heart, move slowly, and focus on exhaling tension.
3. Recent Surgery, Injuries, or Spinal Conditions
Herniated discs, scoliosis, or post-operative healing may be aggravated by backbending or forward folding.
Modify: Use props (pillows, blocks), or skip Rites that cause strain.
4. Chronic Fatigue, Fibromyalgia, or Adrenal Dysregulation
While gentle movement is beneficial, these conditions may worsen with overexertion.
Modify: Start with 1–3 reps and emphasize breath + presence over performance.
5. Unprocessed Trauma or Nervous System Hypervigilance
Dynamic movement (especially spinning or inverted poses) can overstimulate a dysregulated system.
Modify: Ground between each Rite, slow the breath, and check in with the body.
Safe Practice Tips
Start Small: Even 1–3 reps of each Rite can create a shift
Listen to Your Body: If anything feels sharp, dizzying, or depleting.. pause or stop
Breathe Naturally: Don’t hold your breath or rush to “keep up”
Integrate Grounding: Pause between Rites with hands on your body, eyes closed
Practice on a Mat or Carpeted Surface: Especially for knees and wrists
