Five Tibetan Rites Workout

Five Tibetan Rites Workout guides you through a five-movement sequence that takes about ten to fifteen minutes, and builds you up to it gradually over ten weeks. It works offline, and it does not ask you to create an account or sign up for anything. THE SEQUENCE Five movements, done in order: a standing spin, a lying leg and head raise, a kneeling back bend, a table top lift, and an alternating down-and-up position. Each one has clear numbered steps, a breathing pattern, an illustration, and notes on the mistakes people usually make. A TEN-WEEK BUILD-UP Start at three repetitions of each movement in your first week and add two more each week until you reach twenty-one. The app tracks where you are and moves you up when you are ready. If you already practice, you can set your own level and skip the build-up entirely. THE SPIN, HANDLED PROPERLY The first movement is a turn on the spot, and it makes a lot of people dizzy. This is the main reason beginners stop. So the spin has its own separate progression that moves at its own pace, plus a spotting technique to help with balance, permission to turn slowly, clear signs that you should stop, and a full alternative movement if spinning is not for you. You can still complete a session and keep your streak without it. A SESSION PLAYER Start a session and the app counts your repetitions, times the rests between movements, and reads the cues aloud if you want it to. There is no advertising of any kind while a session is running. You get the whole screen. THREE LEVELS FOR EVERY MOVEMENT Each of the five has an easier version, the standard version, and a stronger version. The easier versions reduce how far you bend at the lower back and neck, which is where beginners most often overdo it. WARM-UP AND COOL-DOWN Short optional warm-up and cool-down sequences, on by default for the first two weeks. They are not part of the traditional sequence and the app says so. YOUR HISTORY A calendar of every session, your current streak, your repetition level, and how many sessions you have completed. WHERE THIS COMES FROM The sequence was published in a small 1939 booklet by Peter Kelder. That booklet made large claims about reversing aging, and there is no evidence for them, nor any evidence that these are an authentic Tibetan practice. The app includes a short honest account of this. We would rather tell you that than repeat a sales story from 1939. A FEW EXTRAS YOU CAN OPEN There are some optional extras on top: deeper statistics on how your practice is going, custom sessions you can build yourself, an additional five-minute mobility set, and reminders set differently for each day of the week. Each one opens for a day with one short video, and the advertising switches off at the same time. They are deliberately not the important parts. Every movement, every easier and stronger variation, the whole safety section, the spin protocol, the progression and your history are open to everyone and always will be, whether you ever watch a video or not. The easier variations in particular exist so you do not hurt your back, and putting those behind an advert would be indefensible. BUILT THE WAY AN APP SHOULD BE Works completely offline. No account, no sign-up. Available in 10+ languages. Light and dark themes. A daily reminder you can set to any time or switch off. If the advertising is in your way, watch one short video and the app goes completely quiet for a few minutes. IMPORTANT This app is not a medical device and does not diagnose, treat, cure or prevent any medical condition. It is a movement guide. Please talk to a healthcare professional for medical advice, diagnosis or treatment, and before starting if you are pregnant, have a spinal, heart, blood pressure, balance or eye condition, or are recovering from surgery. Stop if anything hurts. Made by Zorya Tech Studio. Questions and suggestions: [email protected]