Number Four Of The Five Tibetan Rites

Number Four of the Five Tibetan Rites is a flexibility exercise. You should do this exercise immediately following the third Rite.

As with all the rites, you should perform this exercise in a slow, rhythmic pattern both with the physical movement and in your breathing. Take a deep breath in as you raise your body, and breathe out as you return to the starting position.


  1. Sit erect on the floor with your neck and spine aligned.
  2. Keep your legs outstretched with your feet apart, and your hands on the floor aligned in the same direction as your legs.
  3. Lower your chin toward your chest.

  4. Let your head tilt back as far as it will comfortably go.

  5. While keeping your arms straight and your hands and feet in place, breathe in.
  6. Bend your knees and raise your trunk to a horizontal position.
  7. Tense your muscles and then relax them.
  8. As you breathe out, return to the starting position.
  9. Repeat this procedure for as many repetitions that you are able to do up to 21 repetitions.

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