The Five Tibetan Rites

 

The Five Tibetan Rites are five simple exercises that invigorate the body and mind. They don’t require any equipment and don’t take much time at all. Just get going – in the gym, in your hotel room or in the coffee break at a business meeting. At Swissôtel we like to add an empowering thought to each pose – so you can activate the energy flow in your body, mind, heart and soul. 

Get into the mood by listening to our Swiss themed podcasts on www.swissotel.com/vitality/mindfulness

FIRST RITE - Spin 

Stand up straight, with your feet hip-distance apart and knees slightly bent. Bring your palms together in front of your chest. Your forearms should be horizontal, your elbows pointing outwards. Raise your hands and arms so that your thumbs are at eye level and fix your gaze on your thumbs. As you breathe out, stretch your arms out horizontally to the sides, palms facing downwards. Spin clockwise around your own axis. 

Add an inner smile while you spin! Can you feel how your joyful esprit is already running freely? 

 

SECOND RITE - Leg Raise 

Lie flat on your back with your arms close to your sides, your thumbs just under your bottom. As you inhale deeply through your nose into your tummy, tuck your chin towards your chest and simultaneously raise your legs, knees straight, into a vertical position. As you exhale, lower your head and legs slowly until you are again lying flat on your back (starting position). When doing this exercise, make sure that your entire back always remains flat on the floor. 

Focusing on our movement and breathing deeply is a great opportunity to find our inner place of rest. 

 

THIRD RITE - Kneeling Backbend 

Kneel on the floor with your legs pelvic-width apart, your toes curled, your body upright and your spine straight. With your hands on your bottom, push your hips forward. As you inhale, roll your shoulders backwards and arch your spine. Move your head as far back as possible towards your shoulders, opening your mouth as you do so. Slowly return to the starting position. 

Moving back and forth we widen our horizon and develop a positive way of thinking. In a crisp moment like this the why is clear and the how becomes easy. 

 

FOURTH RITE - Tabletop 

Sit up straight on the floor, with your legs stretched straight in front of you. Place your palms on the floor next to your hips, fingers pointing forward. As you inhale, bend your knees and push your hips upwards. Hold this tabletop position briefly, before returning to the starting position as you exhale. 

Working on our core muscle memory we realize that what stands strong today will not only remain but grow into something new and exciting in the future. 

FIFTH RITE - Pendulum 

Lie on your tummy, with your hands hip-distance apart and in line with your chest as if to do press-ups, your feet hip-distance apart, toes curled. Stretch your arms, arching your spine and putting your head back. As you inhale, push your pelvis and bottom upwards, and tuck your chin in to your chest. As you exhale, slowly return to the arched-spine starting position. 

When we raise and stand up straight we show honesty. And we realize that there is nothing more powerful than showing what we believe to be true.