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The Five Rites of Rejuvenation Program
Beginning the "Five Rites" Exercise Program
- For the first week, and only if you are relatively healthy and fit, do each exercise three times, adding two additional reps each week up to 21.
- If you are inactive, overweight, or have perceived health problems begin these exercises doing one of the first three each day, and only if you experience being completely comfortable doing this. Later in this, we will describe exercises you will be capable of performing to assist yourself in strengthening as that you will be capable of performing the "Five Rites." If you have any concerns whatsoever, please consult with your physician. Individuals on serious medications ought to consult with their physicians.
- Do only what you sense as comfortable in doing. That may be only one of each exercise for the first week. Build up to two of each exercise the second week, three of each exercise the third week, etc. or at a faster pace only if your body does not hurt when you do these exercises.
- 21 is the maximum of each exercise you ought to ever do. If you want to enhance your program, do the exercises at a faster pace, though do not so more than 21 of each exercise each day. Doing more than 21 repetitions of each exercise in any day will affect your chakras unconstructively and is capable of creating imbalances in your body.
- If you have not exercised for some time, prepare to begin your "Five Rites" exercise program by walking daily, for a half hour each day if possible. Another alternative in preparation for the Five Rites is a stretching program with a gradual increase in the types of stretching exercises and the duration of this program.
- A sugar free and low fat diet is an important support when integrating the "Five Rites" exercise program into your life. Also check for Digestive Food Sensitivities and eliminate all foods you do not digest easily.
- Do the Five Rites exercises every day. The maximum you ought to miss is one day each week. If the exercises are done less than six days each week, the results will be greatly reduced.
- If on certain days your time is limited, do 3 repetitions of each exercise. This takes less than five minutes.
- For maximum benefit, do the exercises before breakfast in the morning, if at all possible. If this is not possible do them anytime during the day.
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Stand erect with arms outstretched horizontal to the floor, palms facing down. Your arms ought to be in line with your shoulders. Spin around clockwise until you become slightly dizzy. Gradually increase number of spins from 1 spin to 21 spins.
At first most adults will be able to spin around only about half a dozen times before becoming quite dizzy. As a beginner you ought not to attempt to do more.
Breathing: Inhale and exhale deeply as you do the spins.
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Lie flat on the floor face up. Fully extend your arms along your sides and place the palms of your hands against the floor, keeping fingers close together. Then raise your head off the floor tucking your chin into your chest. As you do this, lift your legs, knees straight, into a vertical position. If possible, extend the legs over the body towards your head. Do not let the knees bend. Then slowly lower the legs and head to the floor, always keeping the knees straight. Allow the muscles to relax, and repeat.
Breathing: Breathe in deeply as you lift your head and legs and exhale as you lower your head and legs.
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Kneel on the floor with the body erect. The hands should be placed on the backs of your thigh muscles. Incline the head and neck forward, tucking your chin in against your chest. Then throw the head and neck backward, arching the spine. Your toes should be curled under through this exercise. As you arch, you will brace your arms and hands against the thighs for support. After the arching return your body to an erect position and begin the rite all over again.
Breathing: Inhale as you arch the spine and exhale as you return to an erect position.
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Sit down on the floor with your legs straight out in front of you and your feet about 12" apart. With the trunk of the body erect, place the palms of your hands on the floor alongside your buttocks. Then tuck the chin forward against the chest. Now drop the head backward as far as it will go. At the same time raise your body so that the knees bend while the arms remain straight. Then tense every muscle in your body. Finally let the muscles relax as you return to your original sitting position. Rest before repeating this Rite.
Breathing: Breathe in as you rise up, hold your breath as you tense the muscles, and breathe out fully as you come down.
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Lie down with your face down to the floor. The hands palms down against the floor and the toes in the flexed position will support you. Throughout this rite, the hands and feet ought to be kept straight. Start with your arms perpendicular to the Floor, and the spine arched, so that the body is in a sagging position. Now throw the head back as far as possible. The, bending at the hips, bring the body up into an inverted "V." At the same time, bring the chin forward, tucking it against the chest.
Breathing: Breathe in deeply as you raise the body, and exhale fully as you lower the body.
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After you have finished the last rite, lie down on your back palms up and relax. Breathe deeply in and out through your nostrils. Bring your attention to your breathing, feeling your nostril cool as you inhale and warm slightly as you exhale. Breathe and rest for about 5-10 minutes. If your attention wanders gently bring your attention back to your breathing, feeling the air as you inhale and exhale.
Wishing you life, vitality and health…… Tene’
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