Number Two Of The Five Tibetan Rites

Number Two of the Five Tibetan Rites is a core exercise. It is similar, but not quite the same as the Pilates Hundred. It works the abdominal muscles to some degree depending on how high you lift your shoulder blades off the floor. It mostly works the hip flexion muscles.

The Pilates Hundred is more of a static exercise. This exercise in true Tibetan fashion involves a slow, smooth and constant motion from the rest position to the workout position and then back to the rest position to count as one repetition. Your goal is to be able to do 21 repetitions.


  1. Lie flat on your back on a Pilates Mat with your arms extended fully at your sides and palms facing down.

  2. As you breathe in, raise your head off the floor with your chin tucked toward your chest.

  3. Lift your legs with your knees straight into a vertical position with your feet reaching for the ceiling.

  4. As you breathe out, slowly lower both your head and legs back to the starting position.
  5. Repeat this procedure for as many repetitions that you are able to do up to 21 repetitions.

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