The Five Tibetan Rites: What They Are and What They Aren't

The Rites are five movements that are often practised each morning. They are usually described as traditional or ancient, and many people know them from books and online videos.

Versions differ from teacher to teacher, so ask whoever teaches you to show each movement slowly first. Then you will know what you are actually doing.

Claims of great age are common with traditional practices. Our sources do not include a reliable history of the Rites themselves, so this article does not say when they began or who first described them. For traditional practices in general, the honest approach is to describe the history accurately, cite modern trials where they exist, and never equate "ancient" with "proven."

• Tai chi and qigong may help adults 55 and over improve physical function. Trials also looked at blood pressure, fall risk, depression and anxiety [R10].
• In a 7-week Tai Chi softball program, older adults improved upper-limb function, including shoulder mobility, arm strength and grip. This was a modest-quality trial [R13].
• Twelve weeks of low-intensity Thai Yoga improved shoulder reach and other function in sedentary adults over 60, compared with a control group [R11].
• The Five Rites themselves have not been tested in the trials in our reference list, so there is no direct evidence for them.

1. Start with the seated version. Sit tall in a sturdy chair with your feet flat. Use only movements you can do without strain, and skip any that involve spinning or getting down to the floor. Pause between each one and notice how your shoulders feel before you go on.
2. Try slow arm circles (seated or standing). Make one small, unhurried circle at a time, both arms together, 5 to 10 times each way.
3. Leave out floor work for now. If you have a neck, back or shoulder condition, leave out floor movements until a clinician has checked them.
4. Go slowly and stop at pain. Dizziness, sharp pain, or pain that lasts into the next day means stop and get advice.
5. Choose what you will keep doing. Many clinicians suggest choosing movement you enjoy and will keep doing. A short practice you repeat is worth more than a long one you drop after a week.