In 1985 a book called The Ancient Secret of the Fountain of Youth written by Peter Kelder was published for the first time. It describes a program of 5 Tibetan exercises to rejuvenate .

It is a 5 exercise program used by Tibetan monks to rejuvenate or live a long , vibrant and healthy life. In fact, this book claims that many have lived longer than most can imagine, often following the program called the “5 Tibetan Rites” or five Tibetan exercises to rejuvenate .

The benefits are described in this book and a later book with an expanded description of the program by the publisher called the Ancient Secret of the Fountain of Youth – Book 2, a companion to Peter Kelder’s original book on this wonderful exercise for rejuvenation .

Potential benefits of the 5 Tibetan exercises to rejuvenate

The authors provide many examples of the rejuvenation benefits of these exercises, including the following:

  • helps to look much younger
  • helps deep sleep
  • helps you wake up refreshed and full of energy
  • relieves joint problems
  • release the pain
  • improves memory
  • relieves arthritis
  • helps to lose weight
  • improves vision
  • rejuvenates
  • greatly improves physical strength, endurance and stamina
  • improved emotional and mental health
  • improves the feeling of well-being and harmony
  •  high energy overall

What are the 5 Tibetan exercises to rejuvenate for?

Medical professionals explain the benefits based on their personal perspective. Most share the view that exercises represent an exercise system that supports the body, emotions, and mind. Tibetans claim that these exercises to rejuvenate, activate and stimulate all the glands of the endocrine system.

The endocrine system is responsible for the overall functioning of the body and the aging process . This means that the five exercises will affect the functioning of all organs and systems, including the physical and energy systems, and including the aging process. The man who brought this system of exercises from Tibet noted that “performing the five exercises stimulates the circulation of essential life energy throughout the body.

This program is often described as a modified yoga program. The author of the book believes that yoga was brought to Tibet from India in the 11th or 12th century and that Tibetan monks modified these exercises to rejuvenate themselves and developed an effective program that Western society now calls the “The 5 Tibetan Rites.”

The rugged mountainous conditions that these monks live in may well account for their special emphasis on vigor. Many of the exercises and practices taught in the western world of yoga today are very new. The five Tibetan exercises are exactly what the ancient Tibetans developed over many centuries. Therefore it is very important that they are done exactly as they are presented, without altering the form or sequence to achieve some of the benefits obtained by them.

Before starting the exercise program

1. During the first week, if you are relatively healthy and fit, do each exercise three times.
2. If you are inactive, overweight, or have health problems, start these exercises by doing one of the first three each day, and only if you feel totally comfortable doing this. If you have any concerns, please consult with your doctor. People taking medications should consult their doctors.

3. If you are overweight, do not do exercises 4 and 5 until you have developed some strength and endurance.
4. Do only what you feel comfortable doing. This can be just one time of each exercise for the first week. Do up to two of each exercise the second week, three of each exercise the third week, etc. or at a faster pace if your body doesn’t hurt when you do these exercises.

5. 21 is the maximum of each exercise that is due. If you want to improve your program, do the exercises at a faster pace, but do not do more than 21 of each exercise each day. Doing more than 21 repetitions of each exercise on any given day is going to negatively affect and can create imbalances in your body.
6. All 5 exercises can stimulate detoxification and often create many unpleasant physical symptoms. This is why it is recommended to increase the number of each exercise little by little on a weekly basis.

7. If you haven’t exercised in some time, be prepared to start your Tibetan exercise program by walking every day for half an hour every day if possible. Another alternative in the preparation of the 5 Tibetan exercises to rejuvenate, is a stretching program with a gradual increase in the types of stretching exercises and the duration of this program.

8. A fat-free, low-sugar diet is an important support when integrating the Tibetan exercise program into your life. You can also see foods that cause allergies and eliminate all foods that do not digest easily.

9. Do the five exercises every day. The maximum you should jump is one day each week. If the exercises are done less than six days a week, the results are considerably reduced.
10. If your time is limited on certain days, do 3 repetitions of each exercise. This takes less than five minutes.

11. For maximum benefit, do rejuvenation exercises before breakfast in the morning, if possible. If this is not possible, do it at any time during the day.


The detoxification is a process that helps clean the toxins from the body or poisons that have accumulated in the cells, organs and all systems. It is strongly recommended that people starting the Tibetan 5 Exercises to Rejuvenate program undertake a detox program before or when they start these exercises.

If you have never done a detox, you probably have a lot of toxins accumulated in your body. A complete detox program will remove all toxins. Try this complete liver detox , it not only helps this organ but all your systems, or choose the detox program that best suits your body. That includes the elimination of parasites , candida , viruses, and all contaminating poisons.

Program of 5 Tibetan exercises that help rejuvenate

Special Attention : Stretching and other movements through the following exercises can aggravate certain health conditions, such as heart problems, multiple sclerosis, Parkinson’s disease, severe arthritis of the spine, uncontrolled high blood pressure, a condition hyperthyroidism, or vertigo.

Problems can also result if you are taking medications that cause dizziness. Please consult your doctor before beginning these exercises if you have any difficult health problems or if you have any other concerns.

Exercise 1

Stand erect with your arms extended horizontally to the floor, palms down. The arms should be in line with the shoulders. Rotate around clockwise until you start to feel a little dizzy. Gradually increase the number of turns from 1 turn to 21 turns.

To avoid getting dizzy, do what dancers and figure skaters do. Before starting to turn, focus your vision on a single point in a straight line.

As you begin to turn, you will continue to maintain your vision on this point for as long as possible. Over time, you’ll have to let it out of your field of vision, so your head can spin around with the rest of your body.

When this happens, shake your head quickly and re-focus on your point as soon as possible. Stopping your vision on the fixed reference point helps stop you from feeling disoriented and dizzy. This is one of the 5 exercises to rejuvenate easier to perform and that does not require much effort.

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

Exercise 2

Lie on the floor, face up. Fully extend your arms along your sides and place your palms against the floor, keeping your fingers together. Then lift your head off the ground tucking your chin toward your chest. As you do this, raise your legs, knees straight, into an upright position. If possible, extend your legs over your body towards your head.

Don’t let your knees buckle. Then slowly lower your legs and head to the floor, always keeping your knees straight. Allow the muscles to relax, and repeat. This exercise can be very practical and it is advisable to avoid direct contact with the floor, so as not to damage the back and it can also be considered the second simplest exercise to rejuvenate with the Tibetan secret .

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

Exercise 3

Kneel on the floor with your body upright. The hands should be placed on the backs of the thigh muscles. Lean your head and neck forward, tucking your chin against your chest. Next, pull your head and neck back, arching your spine.

Your toes should be bent underneath throughout this exercise. As you arch, rest your arms and hands against your thighs for support. After arching return your body to an upright position and begin the exercise again.

Breathing: Inhale as you arch your spine and exhale as you return to an upright position.

Exercise 4

Sit on the floor with your legs stretched 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 next to your buttocks. Then tuck your chin forward against your chest. Now drop your head back as far as you can.

At the same time, raise your body so that the knees are bent while the arms remain straight. Then tense all the muscles in your body. Finally let the muscles relax as you return to your original sitting position. Rest before repeating this exercise.

Breathing: Inhale as you lift, hold your breath as you tense your muscles, and exhale fully as you come down.

Exercise 5

Lie down with your face toward the ground. You will receive the support of the hands with the palms facing down against the floor and the toes in a flexed position. Throughout this exercise, the hands and feet should be kept straight. Start with the arms perpendicular to the ground, and the spine arched, so that the body is in a position of sagging.

Now throw your head back as much as possible. Bending at the hips brings the body up in an inverted “V.” At the same time, bring your chin forward, tucking against your chest.

Breathing: Breathe in deeply as you lift your body, and exhale fully as you lower your body.


Daily practice of the exercises that have been described in this article is an essential element of vibrant health. It is a proven fact that people who lose weight can only maintain their weight loss if they incorporate a daily exercise program into their daily lives.

These exercises stretch muscles that have not been felt in years, so approach this program of care and start with one or two repetitions each day, increasing each exercise by one repetition each week.

Add to this program a half hour of brisk walking daily. Not only will it contribute to your physical health, but it will also give you the opportunity to enjoy all the nature that surrounds you. You will feel younger than you have in years.

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses.He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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