These 5 rites should be practiced every day. Each rite should be repeated in multiples of three, up to 21 times.

The first Tibetan (The Wheel): standing, arms outstretched, palms facing down, rotate on oneself clockwise, so that the left arm rotates to the right.

The second Tibetan (The corner): lying on the ground, supine, arms at the sides, simultaneously raise the legs to 90 ° with respect to the torso, with the feet flexed like a hammer and the head towards the chest, while the shoulders, back and pelvis they maintain contact with the floor. Breathe in as you flex and exhale as you relax.

The third Tibetan (The Arch): kneeling, hands placed on the buttocks, feet resting on the flexed fingers and in contact with the ground, head resting on the sternum, arching the back, head and shoulders backwards, with the face lying down, inhaling when arching and exhaling when assuming the starting position.

The fourth Tibetan (Il Ponte): seated, legs extended and feet as wide as the hips, torso erect, chin facing the breastbone and palms resting on the ground with the fingers towards the toes, bend the knees, lift the pelvis and let go head back, inhaling uphill and exhaling downhill,

The fifth Tibetan (The Mountain): the starting position is the quadruped. From this position, with the palms resting on the ground, the legs are lengthened and the torso is extended, bringing it to assume the inverted V position with the body and keeping the soles of the feet resting on the ground and the legs extended.