Free Exercise Tips for Daily Exercise

Five Tibetan Rites –
The Best Exercise of All

by Stephanie Relfe B.Sc. (Sydney)
Nov 14 2008

Use it or lose it.

That is why you should exercise daily. Not just to be thin. But to make sure that you never become one of those people who use an electric car to get around at the supermarket, or have to go to a nursing home because you can no longer care for yourself. If you don’t use muscles or your brain, then the body will decide that they are no longer needed and they will get downgraded over time.

Also, the only way the toxins which your body cells are always producing, just as your car produces exhaust gas, can move out of the body is if your muscles move, either by exercise of massage. People who do not do some exercise every day are drowning in their own waste products.

When I was younger I used to exercise to lose weight. But now that I am approaching 50, looks become less important than making sure my body is working excellently at all times. In this article I will describe what I believe is the very best exercise to do daily if you have only 5-10 minutes in the day to exercise. And who couldn’t do with more time these days? This exercise is called the Five Tibetan Rites. It is wonderful for giving you energy, health and tightening your whole body.

There was a time when I jogged five miles every day for three months to get thin. I still think that running is good. I was reminded how good it is to exercise when I saw a video of Congressman Ron Paul walk quickly up a big flight of stairs when he was 72 years old, as if he was a teenager. (Ron Paul regularly runs many miles a day). However, I did not lose any weight when I did all that running! Plus I don’t have that kind of time these days.

Once in my early days when I had a job looking after racehorses, I walked about nine miles a day, walking racehorses on a lead, fairly quickly. After about six months, people started complimenting me regularly on my new figure. And I had dropped a size in jeans. But the really strange thing was, that I STILL WEIGHED EXACTLY THE SAME. Because my weight never dropped, I never really believed that I looked much different. I know better now. Exercise, especially resistance exercise (such as with weights or walking up stairs) can make a big difference to how you look and feel and walk, without making much difference to your weight.

I tried doing the “Pump” exercises, which I still think are good. I did this because I realised that running and walking wasn’t enough. I needed the resistance to get my muscles young again. ‘Pump” exercises are like aerobics with weights. But I found that the trouble with using weights is that it is VERY, very easy to over-stress the body. Once you hurt a muscle, it can take days to repair it, during which you should not exercise so that it can repair the damage. In the brilliant book Body, Mind and Sport by John Douillard, he says that people who lift no more than 50% of what they are able to lift, will go on to lift FAR MORE than the people who regularly lift the most they are able to do. This is because the body is stressed enough so that it gets to work on the muscles and make them better, but not so stressed that it has to waste time and resources in repairing damaged tissue. And if tissue is damaged enough, it may never repair perfectly. Plus, if it hurts, you will naturally find that you don’t keep up exercise as a habit. So, it really should be,when exercising (or learning):

No pain, more gain.

I then discovered exercises that use only your own body weight. People who do these swear that you will end up much fitter than you would lifting weights. However, the man who taught the DVDs I purchased, did not explain that if one is older and not fit and an experienced wrestler like he was, then one should progress very, very slowly and carefully with these. So I ended up with a swollen area on one leg. Patience is something that I have had to work on.

So, after all that, I have gone back to the Five Tibetan Rites that I learned about decades ago, and did periodically over the years. The difference is that now I and my husband do them almost every day. I can see a difference in my body after doing these for just 2-3 days!!!! That is even if I do only about 5 or 6 of each repetition!

Even more importantly, we both notice a significant improvement in our energy levels any day that we do these. These are more than just physical exercises. They work also very much on the energy systems of the body.

The Five Tibetan Rites is a system of exercises reported to be more than 2,500 years old, which were first publicized by Peter Kelder in a 1939 publication entitled The Eye of Revelation. Kelder’s booklet states, while stationed in India, British army officer Colonel Bradford (a pseudonym) heard a story about a group of Lamas who had apparently discovered a “Fountain of Youth“. The “wandering natives”, as he called them, told him of old men who inexplicably became healthy, strong and full of “vigor and virility” after entering a particular lamasery. After retiring, Kelder’s Colonel Bradford went on to discover the lamasery and lived with the monks where they taught him five exercises, which they called “Rites”.

According to the booklet, the Lamas describe 7 spinning vortices (chakras) within the body. As we grow older, the spin rate of the chakras diminish resulting in “ill-health”. The spin rate of these vortices can be restored resulting in improved health by performing the Five Rites on a daily basis. Bradford was also instructed in how to perform a Sixth Rite (an abdominal breathing exercise), which the Lamas only recommended for those willing to choose a lifestyle of celibacy.

WARNING!!! Do only one or two of each exercise the first day. Work up to these SLOWLY. Add only one repetition of each exercise every day, or every 3-4 days, if you are very unfit or overweight. Work up to 21 repetitions of each exercise each day. You can do the whole set more than once a day if you want after that. The exercises should ideally be done fluidly if you can, as if you are pumping energy throughout your body.

SECOND WARNING!!! If you miss one or more days, DO NOT go back to the number of repetitions that you were last at. Start again at a very, very low number of repetitions and work back up again to 21 repetitions SLOWLY. This is especially important if you missed doing them for more than one day.


1. Clockwise Whirling


Stand erect with arms outstretched horizontal to the floor, palms facing down. Your arms should 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.

Breathing: Inhale and exhale deeply as you do the spins.

DO THIS VERY SLOWLY AT FIRST. You can increase speed later.

2. Head and Leg Raises



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. (Editor’s Note: Don’t worry if you can’t do what the man does in the pictures. If you can raise your legs 1/4″ off the floor, that’s all you need to do for now).

Breathing: Breathe in deeply as you lift your head and legs and exhale as you lower your head and legs.

3. Camel




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 move the head and neck backward gently, 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.

4. Tabletop



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 raise up, hold your breath as you tense the muscles, and breathe out fully as you come down.

5. Up and Down



Lie down with your face down to the floor. You will be supported by the hands palms down against the floor and the toes in the flexed position. Throughout this rite, the hands and feet should 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.

Note: Many people do not gain the benefits from exercise that they should, because their brains are not sending signals correctly to and from their muscles, due to some kind of stress in the past. The stress could have been physical, emotional, chemical, nutritional or electrical, and was probably a combination of these. Doing kinesiology can rebalance the body’s energy so that the signals improve dramatically.

For example, if a kinesiologist were to put one of the person’s arms or legs in a certain position to isolate and muscle test a particular muscle (for example, quadriceps) that was out of balance, the person will not be able to maintain that position when pressure is applied against it, until the imbalance is corrected with the correct kinesiology technique. For more information please see my DVD:

6. 6th Rite

If you want information on the 6th rite, it is here.

“The Best Book I have ever Read…

The Book of the Century”

HAVE FUN! Please email me to let me know what this did for you. Stephanie.




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Copyright ©: Stephanie Relfe - 1998 - 2020

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