The Five Tibetan Rites: a workout for your spine, core and flexibility and see results in 10 days

The 5 Tibetan Rites of Rejuvenation Tutorial: Bruce Forsyth swore by this practice! It will keep you young and can even reverse the signs of ageing.

5x exercises
21x reps of each

There is much debate as to the 5 Tibetans lineage and age - some say it predates yoga and is around 2500 years old, others disagree and say it its origins stem from yoga from 700 or so years ago. But let's not miss the main point here - if you can make the time of not more than 9 minutes of your day to practice these rights, you will see their immense value within days. The 5 Tibetan Rites of Rejuvenation are essentially five dynamic exercises performed 21 times. The exercises engage and stretch the entire front body and back body: you will strengthen your spine and the muscles around it, as well as your core.

As you begin these exercises you are most welcome to work your way up to the full number of repetitions, but work with multiples of 7 (so 7, 14, or 21 repetitions).

First Rite: Stand and spin over the right shoulder, 21 times. You might find you feel dizzy afterwards, just take the time to recover before moving to the next exercise. It is important that you turn over the right shoulder and not the left (clockwise, not anti-clockwise).

Second Rite: Lie down with your legs outstretched, palms faced down alongside the hips, with the feet flexed. Raise the feet straight up to the ceiling and simultaneously lift the head. Slowly lower the feet and head to the floor, but try to keep some tension in the abs rather than collapsing your entire weight to the ground. Do not swing the hips. Repeat this 21 times. Counterpose this exercise by hugging the knees into the chest for a few breaths.

Third Rite: Kneeling on a mat, place your hands at the back of the waist with palms flat to the body. Lean the hips forward and inhale the chest upwards towards the chin. As you exhale, lean the sitting bones backward and bring the chin in towards the chest. After repeating this posture 21 times, take child's pose for a moment before moving to the next rite.

Fourth Rite: Sit upright with the legs outstretched, like yoga's Dandasana (Staff Pose). The legs must be straight and feet flexed. Place the palms flat, with the heels of the hands in line with the sitting bones (aka bum). Collarbones are open wide and shoulders rolled back, chin tucked in slightly. Inhale as you raise the body into a table top position, with knees bent directly above the ankles. The shoulders will now be directly above the wrists, the arms perpendicular to the floor. Exhale as you return to the sitting posture, but be sure to open the shoulders and hold your collarbones wide so that the shoulder blades squeeze together slightly at the back. Repeat this 21 times. Try to keep tension in the muscles of the body throughout, rather than letting the body drop completely each time it returns to the sitting posture.

Fifth Rite: As you exhale, bring the body into downdog (Adho Mukha Svanasana). The back of the neck stays long, chin in towards the chest. Then inhale, to come into a variation of updog (Urdhva Mukha Svanasana) but keep the toes tucked under and push the heels back away from you to keep the muscles in the backs of the legs tense. There should be length in the arms, wide collarbones, and the shoulder blades slightly squeezed together. The body should be tensed when it is at the highest and lowest points of each position. Correct form is far more important than speed in the poses. Repeat 21 times.

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