Professional Documents
Culture Documents
The Five Rites should be done once a day, every day, skipping no more
than one day a week. If you are setting goals for yourself and can’t quite do all
the desired repetitions of one particular exercise, do the unfinished number of
repetitions later in the day. The full set of exercises should take no more than
ten minutes per day once they are learned.
When doing the rites, remember to breathe! You should exhale whenever
your body goes through a contracting part of the exercise and inhale at a
stretching or relaxation section. Try not to pant.
Rite Number One. This is the simplest of the rites, but do not discount its
importance. Stand upright with your hands straight out to the sides. Now spin
around in a clockwise direction (from left to right) until you become slightly
dizzy. When you first try this you may only be able to make three to six turns,
but within ten weeks you should be up to twenty-one circles, which is the
maximum you need to do.
Rite Number Two. In this exercise you lie down, feet together, on a flat
surface. Your hands should be palms down with the fingers together, but
slightly turned in toward the center of the body (see illustration above). Raise
the legs off the floor so that they are straight up, or, better yet, until they are
slightly past center. At the same time touch the chin to the chest. Then slowly
lower the legs and head and relax. Do this as many times as possible, but
don’t strain. Your goal is to get up to twenty-one repetitions. Don’t bend the
knees, but if you cannot do even one repetition, see how many you can do with
your knees bent.
Rite Number Three. This rite should be done immediately after doing the
second rite. Simply kneel on a flat surface with your hands by your sides,
palms in. Lean forward as far as you can without losing your balance. Be sure
to touch your chin to your chest. Then lean backward as far as you can,
allowing your head to fall back. Repeat this as many times as you can, your
goal being twenty-one repetitions.
Rite Number Four. Sit on a flat surface with your arms down at your sides
so that the palms are flat on the ground. Now raise the body and bend the
knees so that your torso becomes like a table to the supports of your arms and
legs. Before pushing up, your chin should touch your chest. As you move up,
your head should be allowed to gently move back (see illustration). Return to
original position. As with the other rites, your goal is twenty-one times.
Rite Number Five. Lie face down on the floor with the arms about two feet
apart. Your legs should also be about two feet apart. Push the body, especially
the hips, straight up as high as possible. Touch your chin to your chest. Now
allow the body to come down to a sagging position with the head thrown
back. Ideally you should not touch the ground, but if you must that is okay.
Again, twenty-one repetitions is your goal. As with all of the other rites,
allow yourself ten weeks to reach this goal.