the five tibetan rites an ancient sequence said to awaken vitality, balance the nervous system, and keep the body mobile as we age. 1. the spin slow, controlled rotations to stimulate circulation and balance. breathe naturally through the nose, letting the breath settle after each spin. 2. leg raises strengthens the core and supports spinal stability. inhale to prepare, exhale as the legs lift, inhale to lower with control. 3. kneeling backbend opens the front body and improves spinal mobility.