5 Tibetans
5 Tibetans
5 Tibetans
We've been practicing, teaching and recommending the 5 Tibetan Energy Rejuvenation Exercises
for over 6 years. ou can do the !ho"e routine in #5 minutes and on"y need enough f"oor space for
your body !hi"e "aying do!n and enough air space for your arms to be outstretched.
The 5 Tibetans represent a great !ay to $eep your body in shape !hen you have "imited time for a
physica" !or$out or "imited space for a comp"ete yoga routine. ou can easi"y do the exercises in
the space at the foot of the bed in most hote" rooms. We use the 5 Tibetans as a !arm up for our
morning yoga or body !or$out.
How do I begin to benefit from the 5 Tibetans?
%f you are not used to exercise or have not been forma""y introduced to yoga techni&ues of
breathing and re"axation, then your first tip is to start out s"o!"y. 'tart by performing one to
three repetitions of each of the movements one time each day. (ay attention to !hat your body is
te""ing you and do not strain or force any position that causes pain that indicates possib"e injury. )
"itt"e soreness is perfect"y o$ay but rea""y you shou"d start out s"o! enough not to have any
physica" hindrances the fo""o!ing day.
Where should I perform the Tibetans?
)ny!here you have room is perfect"y o$ay. *a$e sure to use a carpet, to!e", yoga mat or padding
to prevent discomfort caused from a too hard surface.
What is the best time of day to perform the 5 Tibetan?
The entire series of movements may be performed + to , times per day. )s !i"" a"" forms of
ho"istic body !or$, sunrise and sunset are great times to be honoring your body !ith physica" !or$.
These are the best times to start your practice, but you may !or$ them into your schedu"e as you
see fit.
How may time should I repeat each exercise?
ou !ant to !or$ to!ard performing each of the movements +# times. When you first begin, try to
do # or , repetitions of each exercise. )fter a !ee$, try to do , repetitions, then pause and try ,
more. ou !i"" certain"y fee" stronger in some of the movements than others. %f you have troub"e
performing a compete set of +#, try to brea$ it do!n into , sets of - repetitions !ith a pause
bet!een each set. .nce you've achieved +# repetitions of each exercise, you don't need to go on
to more repetitions. These exercises are for restoring energy, not necessari"y bui"ding strength.
%f you fee" great after doing +# repetitions of each movement, fee" free to add another session
"ater in the day to perform another set of +# repetitions each.
What is the recommend breathing pattern?
We recommend a specific breathing pattern to fo""o! !ith each exercise. %f you fee" tired or "ight
headed !hi"e performing these movements, ma$e sure you are not ho"ding your breath.
Tibetan Rejuvenation xercise !ovement "#
'ufi Whir"ing, Whir"ing /ervish, *emories of the 0ratefu" /ead in 1oncert, 2aving fun "i$e a ,
year o"d
Rite #$ 'tand upright, extend your arms at shou"der "eve" a!ay from your body and spin from right
to "eft 3c"oc$!ise "oo$ing do!n at a c"oc$ facing up4. 5eep your eyes "oo$ing immediate"y in front of
you, do not focus on any one point, "et your vision b"ur as you spin. Turn up to +# times or unti" you
fee" unstab"e or di66y.
%reathing$ breath in and out of your stomach. )n opera singer, stage actor7actress or yogi
experiences the benefit of breathing from this point of the body. When you stop spinning, breath
even more deep"y from your stomach unti" your head stop spinning and your ba"ance returns to
norma".
Tips and Recommendations$ Wor$ your !ay up to +# spins. 'peed is not so important, just try to
spin +# times and stop.
Tibetan Rejuvenation xercise !ovement "&
8eg Raises, 9ending at the Waist, Tummy Tuc$s
Rite &$ 8ay do!n on your bac$ !ith your arms to your side, pa"ms up, $eep your "egs straight, begin
your inha"ation, raise your "egs off the ground unti" as high as possib"e and pic$ your head off the
ground, bending your nec$ !ith your chin fa""ing to!ard your chest. 9egin your exha"ation and
return to "aying f"at on the ground. Repeat up to +# times.
%reath In$ Raising your "egs and head
Breath Out: 8o!ering your "egs and head
Tips and Recommendations$ When starting out, bend your "egs unti" your stomach strengthens.
("ace your hand pa"m do!n, under your buttoc$s to support your "o!er spine if you fee" discomfort.
)s you progress, straighten your "egs and try to raise and "o!er them at the same speed. .nce you
have !or$ed up to +# repetitions, try to move at a nice steady rhythm !ithout stops.
Tibetan Rejuvenation xercise !ovement "'
*orning :ec$ Warm;up, 2ote" (i""o! Recovery (osture, 1ame" )sana in oga
Rite '$ 5nee" !ith your "egs together, arms extended, pa"ms of your hands on the side of your
thighs, drop your chin to your chest, begin your inha"ation, raise your head and "ean bac$, move
your hands to the bac$ of your thighs and "et them drop "o!er and support your !eight, crane your
head and nec$ bac$!ard, re"ax your "o!er spine. 9egin your exha"ation, start to come for!ard bac$
to $nee"ing position !ith your head bac$ up in the straight position. Repeat up to +# times.
%reath In$ 0oing bac$!ard
Breath Out: 1oming for!ard
Tips and Recommendations$ When you start this exercise, use the !eight of your head to come
for!ard instead of forcing your chin to your chest !ith your musc"es. When you "ean bac$, avoid
craning your nec$, simp"e "et it drop !ith its o!n !eight. Eventua""y, you can bring your shou"der
b"ades to!ards each other !hen your in the bac$ position. 5eep a steady movement !hi"e going
bac$!ard and for!ard. 5eep your eyes open to $eep your ba"ance. 8ater, try the movement !ith
your eyes c"osed to fee" the difference and see if you can re"ax even more in the bac$!ard
position.
Tibetan Rejuvenation xercise !ovement "(
Tab"e (osture, Wrist !arm;up and :ec$ agi"ity
Rite ($ 'it on the f"oor, "egs a "itt"e "ess than shou"der "ength apart, arms to your sides !ith hands
extended f"at on the ground and fingers pointed for!ard, drop your head to!ard your chest, begin
your inha"ation, raise your buttoc$s off the ground !hi"e bending your $nees, shift your !eight to
your arms7hands and "egs7feet, continue to raise your buttoc$s unti" your truc$ and thighs are
para""e" to the ground, "et your head fa"" bac$. 9egin your exha"ation and return to sitting position
!ith your head dropped for!ard. Repeat up to #+ times.
%reath In$ Raising off the ground
Breath Out: Returning bac$ to sitting position
Tips and Recommendations$ When you begin this exercise, just try to get from the starting to
ending posture. %t's easier to do it than read about it. %n the beginning, you might not be used to
your body !eight on your !rists. /oing some !rist !arm;ups before you begin can prevent
discomfort. .nce you have !or$ed your !ay up to +# repetitions, try to perform the movements
!ithout stopping.
Tibetan Rejuvenation xercise !ovement "5
%nverted;<, oga 1obra to /o!n!ard /og
Rite 5$ 0et do!n on the f"oor on your hands and $nees 3in push;up position4 !ith hands and "egs a
"itt"e "ess than shou"der's !idth apart. 9egin your inha"ation, come up on your toes !ith !eight in
your arms, straighten your "egs, arch your bac$, "ean your head bac$, do not "et any of your body
touch the ground except for your toes and hands 31obra in oga4. 9egin your exha"ation, bend at
the !aist, bend your $nees, push your buttoc$s up into the air, ma$e an inverted < shape !ith your
"egs and arms straight, tuc$ your chin to!ard your chest 3/o!n!ard /og in oga4, try to put your
feet f"at on the ground. 9egin your next inha"ation and repeat up to +# times.
%reath In$ Raising up into the inverted < shape
Breath Out: 8o!ering out of the inverted < shape
Tips and Recommendations$ %n the beginning, you !i"" need to find !ere to p"ace your hands and
feet to ma$e a comp"ete inverted;< shape. ou may do this exercise for years and never get your
feet f"at on the ground 3a symptom of !estern "iving and a"!ays sitting in a chair4. .nce you've
!or$ed your !ay up to +# repetitions, !or$ on $eeping a steady rhythm !hi"e going in and out of
each position.
)inishing *osture Recommendation
)fter Exercise 5, "ay f"at on your stomach !ith your arms stretch out from side to side "i$e 1hrist
position. 5eep your chin on the ground and c"ose your eyes. =ee" you heart pumping and b"ood
circu"ating through your body. Wait unti" your hearth beat and breath returns to norma". Turn your
head to once side and ta$e a fe! deep breaths. Re"ax for # minute.
9egin your day or continue !ith your morning yoga routine or physica" !or$ out. ou shou"d have
more than enough energy to get you jump started. %f you perform the 5 Tibetans before bed ,
ma$e sure you have ,> or ?5 minutes to re"ax after Rejuvenation your energy. %'ve spent time
"aying in bed after!ard and fe"t "i$e % had dran$ a pot of coffee.
Tibetan 2ea"ing 9reathing
What is Tibetan %reathing?
Tibetan %reathing is se"f;he"p hea"ing techni&ue that expands your "ungs and increases oxygen in
your b"ood. )"" your organs 3and your brain4 benefit from more oxygen and !or$ better.
/ai"y practice of this breathing program has been sho!n to ca"m the nervous system, regu"ate
heart activity, re"ax musc"es and spasms, oxygenate the b"ood, reduce b"ood pressure, stimu"ate
digestion and he"p to c"ean the body of toxins.
How to perform Tibetan %reathing
#. 'it comfortab"y !ith your spine straight and your feet apart and f"at on the f"oor.
+. 1"ose your eyes.
,. Turn your "eft hand pa"m up!ards on your "eft $nee, connect your thumb and index finger to
form a circ"e, $eep your other , fingers extended and straight.
?. ("ace your right hand, pa"m f"at, direct"y be"o! your be""y button.
5. %nha"e through your nose. =o""o! your breath up your from your nose and over your head.
1ontinue do!n your spine unti" you reach your tai"bone.
6. 1ontract your butt musc"es and c"inch your sphincter.
-. (ursing your "ips together 3"i$e !hist"ing4, exha"e from your mouth, re"ease your butt
musc"es and sphincter, push your breath up the front of your body !ith your be""y musc"es.
@. (erform a second breath.
A. :o!, move your right hand to your heart or any!here e"se !here you have pain or
discomfort.
#>. (erform t!o more breathes, for a tota" of ? inha"e7exha"es.
This simp"e breathing exercise estab"ishes an e&ui"ibrium bet!een positive and negative currents
throughout the body. 'tart by performing these ? breathes t!ice per day. Ear"y morning after
!a$ing and night time before bed are best.
ou can perform Tibetan %reathing !hi"e sitting, "aying do!n or even !hi"e !a"$ing 3$eep your
hands in your poc$ets4. )ny time you fee" you need more energy, perform Tibetan Healing
%reathing.
:oteB this Tibetan Breathing Technique is a very po!erfu" energi6er !hich shou"d not be overdone. %f
this is your first time to !or$ !ith breathing, start s"o!"y. %f you fee" di66y or "ight headed, open
your eyes and perform sma""er7sha""o!er breathes. Wor$ you !ay up to fu"" "ung capacity at your
o!n pace. %f you have a dry throat, drin$ !ater before perform the exercise and7or reduce the
breathing to once or t!ice a day.
()RT +
.ne afternoon some years ago, % !as sitting in the par$ reading an afternoon paper, !hen an
e"der"y gent"eman !a"$ed up and seated himse"f a"ongside me. )ppearing to be in his "ate sixties,
he !as gray and ba"ding, his shou"ders drooped, and he "eaned on a cane as he !a"$ed. 8itt"e did %
$no! that from that moment, the !ho"e course of my "ife !ou"d be changed forever.
%t !asn't "ong before t!o of us !ere engaged in a fascinating conversation. %t turned out
that the o"d man !as a retired 9ritish )rmy .fficer, !ho had a"so served in the dip"omatic corps
for the 1ro!n. )s a resu"t he had trave"ed at one time or another to virtua""y every corner of the
g"obe. )nd 1o"one" 9radford, as % 'ha"" ca"" him;;;though it is not his rea" name; he"d me spe""bound
!ith high"y entertaining stories of his adventures.
When !e parted, !e agreed to meet again, and before "ong, a c"ose friendship had deve"oped
bet!een us. =re&uent"y !e got together at his p"ace or mine for discussions and conversation
that "asted "ate into night.
.n one of these occasions, it became c"ear to me that there !as something of importance
that 1o"one" 9radford !anted to ta"$ about, but for some reason !as re"uctant to do so. %
attempted to tactfu""y put him at ease, assuring him that if he !anted to te"" me !hat !as on his
mind, % !ou"d $eep it in strict confidence. '"o!"y at first, and then !ith increasing trust, he began
to ta"$.
Whi"e stationed in %ndia some years ago, 1o"one" 9radford had from time to time come in
contact !ith !andering natives from remote regions of the interior, and he had heard many
fascinating stories of their "ife and customs. .ne strange ta"e that particu"ar"y caught his
interest !as repeated &uite a number of times, and a"!ays by the natives of a particu"ar district.
Those from other districts seemed never to have heard of it.
%t concerned a group of 8amas, or Tibetan priests !ho according to the story, $ne! the
secret of the C=ountain of outhC. =or thousands of years, this extraordinary secret had been
handed do!n by members of this particu"ar sect. )nd !hi"e they made no effort to concea" it,
their monastery !as so remote and iso"ated, they !ere virtua""y cut off from the outside !or"d.
The monastery and its Cfountain of outhC had become something of a "egend to the natives
!ho spo$e of it. They to"d stories of o"d men !ho mysterious"y regained hea"th, strength, and vigor
after finding and entering the monastery. 9ut no one seemed to $no! the exact "ocation of this
strange and marve"ous p"ace.
8i$e so many other men, 1o"one" 9radford had become o"d at the age of ?> and since then had
not been gro!ing any younger. The more he heard of this miracu"ous C=ountain of outhC the more
he became convinced that such a p"ace a"ready existed. 2e began to gather information on
directions, the character of the country, the c"imate, and other data that might he"p him "ocate
the spot. .nce his investigation had begun, the 1o"one" became increasing"y obsessed !ith a desire
to find this C=ountain of outhC.
The desire, he to"d me, had become so irresistib"e , he had decided to return to %ndia and
earnest"y search for this retreat and its secret of "asting youth. )nd 1o"one" 9radford as$ed me
if % !ou"d join him in the search.
:orma""y, % !ou"d be the first to be s$eptica" of such an un"i$e"y story. 9ut the co"one" !as
comp"ete"y sincere. )nd the more he to"d me of this C=ountain of outhC, the more % became
convinced that it cou"d be true. =or a !hi"e % !as tempted to join the 1o"one"'s search. 9ut as %
began to ta$e practica" matters into considerations, % fina""y sided !ith reason and decided against
it.
)s soon as 1o"one" 9radford had "eft, % began to doubt !hether % had made the right
decision. To reassure myse"f, % reasoned that perhaps it is a mista$e to !ant to con&uer aging.
(erhaps !e shou"d a"" resign ourse"ves to gro!ing o"d gracefu""y, and not as$ more from "ife than
others expect.
et in the bac$ of my mind the haunting possibi"ity remainedB a C) =ountain of outhC.C What
a thri""ing ideaD =or his sa$e, % hoped that the co"one" might find it.
ears passed, and in the press of everyday affairs 1o"one" 9radford and his C'hangri 8aC gre! dim
in my memory. Then one evening on returning to my apartment , % found a "etter in the 1o"one"'s
o!n hand!riting. % &uic$"y opened and read the message that appeared to have been !ritten in
joyous desperation. The 1o"one" said that in spite of frustrating de"ays and setbac$s, he be"ieved
that he !as actua""y on the verge of finding the C=ountain of outhC. 2e gave no return address,
but % !as at "east re"ieved to $no! that the 1o"one" !as sti"" a"ive.
*any more months passed before % heard from him again. When a second "etter fina""y
arrived, my hands a"most tremb"ed as % opened it. =or a moment % cou"d not be"ieve its content.
The ne!s !as better than % cou"d possib"y have hoped. :ot on"y had the 1o"one" found the
C=ountain of outhC he !as bringing it bac$ to the states !ith him, and !ou"d arrive sometime
!ithin the next t!o months.
=our years had e"apsed since % had "ast seen my o"d friend. )nd % began to !onder ho! he
might have changed in that period of time. 2ad this Cfountain of outhC enab"ed him to stop the
c"oc$ on advancing ageE Wou"d he "oo$ as he did !hen % "ast sa! him, or !ou"d he appear to be on"y
one year o"der instead of fourE
Eventua""y the opportunity to ans!er these &uestions arrived. Whi"e % !as at home a"one one
evening , the house phone rang unexpected"y. When % ans!ered, the doorman announced, C1o"one"
9radford is here to see you.C ) rush of excitement came over me as % said, C'end him right up.C
'hort"y , the be"" rang and % thre! open the door. 9ut to my disappointment % sa! before me not
1o"one" 9radford , but another much younger man. :oting my surprise the stranger said, C Weren't
you expecting meEC
C% thought it !ou"d be someone e"se,C % ans!ered, a "itt"e pu66"ed and confused.
C% thought % !ou"d be receiving a more enthusiastic !e"come.C said the visitor in a friend"y
voice. C 8oo$ c"ose"y at my face. /o % need to introduce myse"fEC
1onfusion turned to be!i"derment , and then ama6ed disbe"ief as % stared at the figure
before me. '"o!"y, % rea"i6ed that the features of his face did indeed resemb"e those of 1o"one"
9radford. 9ut this man "oo$ed as the 1o"one" might have "oo$ed years ago in the prime of his "ife.
%nstead of a stooping, sa""o! o"d man !ith a cane, % sa! a ta"" straight figure. 2is face !as robust,
and he had a thic$ gro!th of dar$ hair !ith scarce"y a trace of gray.
C %t is indeed %.C said the 1o"one", Cand if you don't as$ me inside, %'"" thin$ your manners
bad"y "ac$ing.C
%n joyous re"ief % embraced the 1o"one" , and unab"e to contain my excitement, % ushered him
in under a barrage of &uestions.
CWait, !ait,C he protested good natured"y. C)""o! yourse"f to catch your breadth, and %'"" te""
you everything that's happened. )nd this he proceeded to do.
)s soon as he arrived in %ndia, the 1o"one" started direct"y for the district !here the fab"ed
C=ountain of youthC a""eged"y existed. =ortunate"y he $ne! &uite a bit of the native "anguage, and
he spent many months estab"ishing contacts and befriending peop"e. Then he spent many months
putting together the pieces of the pu66"e. %t !as a "ong s"o! process, but persistence fina""y !on
him the coveted pri6e. )fter a "ong and peri"ous expedition into the remote reaches of the
2ima"ayas, he fina""y found the monastery !hich, according to "egend, he"d the secret of "asting
youth and rejuvenation.
% on"y !ish that time and space permitted me to record a"" of the things that 1o"one"
9radford experienced after being admitted to the monastery. (erhaps it is better that % do not,
for much of it sounds more "i$e fantasy than fact. The interesting practices of the 8amas, their
cu"ture, and their utter indifference to the outside !or"d are hard for !estern man to grasp and
understand.
%n the monastery o"der men and !omen !ere no!here to be seen. The 8amas good natured"y
referred to the 1o"one" as Cthe )ncient .neC for it had been a very "ong time since they had seen
anyone !ho "oo$ed as o"d as he. though them he !as the most nove" sight.
C=or the first t!o !ee$s after % arrived,C said the 1o"one", C% !as "i$e a fish out of !ater, %
marve"ed at everything % sa!, and at times cou"d hard"y be"ieve !hat !as before my eyes. 'oon.,
my hea"th began to improve, % !as ab"e to s"eep sound"y at night, and every morning % a!o$e
fee"ing more and more refreshed and energetic. 9efore "ong, % found that % needed my cane on"y
!hen hi$ing in the mountains.
.ne morning after % arrived, % got the biggest surprise of my "ife. % had entered for the
first time a "arge !e"" ordered room in the monastery, one that !as used as a $ind of "ibrary for
ancient manuscripts. )t one end of the room !as a fu"" "ength mirror. 9ecause % had trave"ed for
the past t!o years in this remoter and primitive region, % had not in a"" that time seen my
ref"ection in a mirror. 'o !ith some curiosity % stepped before the g"ass.
C% stared at the image in front of me in disbe"ief. *y physica" appearance had changed so
dramatica""y that % "oo$ed fu""y #5 years younger than my age. =or so many years %
had dared hope that the C=ountain of outhC might tru"y exist. :o! , before my
very eyes !as physica" proof of its rea"ity.
CWords cannot describe the joy and e"ation !hich % fe"t. %n the !ee$s and
months ahead, my appearance continued to improve, and the change became
increasing"y apparent to a"" !ho $ne! me. 9efore "ong , my honorary tit"e, 'The
)ncient .ne', !as heard no more.C
)t this point the 1o"one" !as interrupted by a $noc$ at the door. % opened it
to admit a coup"e !ho, though they !ere good friends of mine, had pic$ed this
inopportune moment to visit. 1oncea"ing my disappointment as best % cou"d, %
introduced them to the 1o"one", and !e a"" chatted together for a !hi"e. Then the
1o"one" rose and said, % am sorry that % must "eave so ear"y, but % have another
commitment this evening. % hope % sha"" see a"" of you again soon. C 9ut at the door
he turned to me and said soft"y, C1ou"d you have "unch !ith me tomorro!E %
promise , if you do, you'"" hear a"" about CThe =ountain of outh.C
We agreed to meet at a time and p"ace, and the 1o"one" departed. )s %
returned to my friends, one of them remar$ed, C2e certain"y is a fascinating man,
but he "oo$s a!fu""y young to be retired from the army service.C
C2o! o"d do you thin$ he isEC % as$ed.
CWe"" he doesn't "oo$ forty,C ans!ered my guest, but from the conversation % !ou"d gather
he's at "east that o"d.C
Ces, at "east,C % said evasive"y. )nd then % steered the conversation to another topic, %
!asn't about to repeat the 1o"one"'s incredib"e story, at "east not unti" he had fu""y exp"ained
everything.
The next day, after having "unch together, the 1o"one" and % !ent up to his room in a nearby
hote". )nd there at "ast he to"d me in fu"" detai"s on CThe =ountain of outhC.
CThe first important thing that % !as taught after entering the monastery , Csaid the 1o"one",C !as
thisB the body has seven energy centers !hich in Eng"ish cou"d be ca""ed vortexes. The 2indus ca""
them 1ha$ras. They are po!erfu" e"ectrica" fie"ds, invisib"e to the eye, but &uite rea" nonethe"ess.
Each of these seven <ortexes center on one of the seven duct"ess g"ands in the body's endocrine
system, and it functions in stimu"ating the g"ands hormona" output. %t is these hormones !hich
regu"ate a"" of the body's functions, inc"uding the process of aging.
CThe "o!est or first <ortex centers on the reproductive g"ands 3#4. The second vortex
centers on the pancreas in the abdomina" region 3+4. The third centers on the adrena" g"and in the
so"ar p"exus region 3,4. The fourth vortex centers on the thymus g"and in the chest or heart
region 3?4. The fifth centers on the thyroid g"and in the nec$ 354. The sixth centers on the pinea"
g"and at the rear base of the brain 364. )nd the seventh, highest vortex centers on the pituitary
g"and at the for!ard base of the brain 3-4.
These energy vortexes revo"ve at great speed. When a"" are revo"ving at high speed , and at
the same rate of speed, the body is in perfect hea"th. When one or more of them s"o! do!n, aging
and physica" deterioration set in.
C%n a hea"thy body each of these vortexes revo"ves at great speed, permitting vita" "ife
energy, a"so ca""ed 'prana' or 'etheric energy' to f"o! up!ard through the endocrine system. 9ut if
one or more of these vortexes begins to s"o! do!n, the f"o! of vita" "ife energy is inhibited or
b"oc$ed. and; !e"", that's another name for aging and i"" hea"th.
CThese spinning vortexes extend out!ard from the f"esh in a hea"thy individua", but in the
o"d !ea$ and sic$"y they hard"y reach the surface. The &uic$est !ay to regain youth, hea"th and
vita"ity is to start these energy centers spinning norma""y again. There are five simp"e exercises
that !i"" accomp"ish this. )ny one of them a"one is a"so he"pfu", but a"" five a re re&uired to get
best resu"ts. These five exercises are not rea""y exercises at a"". The 8amas ca""ed them 'rites'
and so that is ho! % sha"" refer to them too.
CThe first riteC, continued the 1o"one", is a simp"e one . %t is done for the express purpose of of
speeding up the vortexes. 1hi"dren do it a"" the time !hen they're p"aying.
C)"" that you do is stand erect !ith arms outstretched, hori6onta" to the f"oor. :o! spin
around unti" you become s"ight"y di66y. .ne thing is importantB you must spin from "eft to right. %n
other !ords if you !ere to put a c"oc$ on the f"oor face;up, you !ou"d turn in the same direction as
the c"oc$ hands.
C)t first most adu"ts !i"" be ab"e to spin around on"y
about ha"f a do6en times before becoming &uite di66y. )s a
beginner you shou"dn't attempt to do more. )nd if you
fee" "i$e sitting or "ying do!n to recover from the
di66iness, then by a"" means you shou"d do just that. %
certain"y did at first. to begin !ith practice the rite on"y
to the point of s"ight di66iness. 9ut !ith time as you
practice a"" five rites, you !i"" be ab"e to spin more and
more times !ith "ess di66iness.
C)"so in order to "essen di66iness, you can do !hat
dancers and figure s$ates do. 9efore you begin to spin ,
focus your vision on a sing"e point straight ahead. )s you begin to turn, continue ho"ding your vision
on that point as "ong as possib"e. Eventua""y you have to "et it "eave your fie"d of vision, so that
your head can spin on around !ith the rest of your body. )s this happens turn your head around
&uic$"y, and refocus your point as soon as you can. This reference point enab"es you to become "ess
disoriented and di66y.
When % !as in %ndia, it ama6ed me to see the *au"a!iyah, or as they are most common"y
$no!n, the !hir"ing dervishes, a"most unceasing"y spin around in a re"igious fren6y. )fter being
introduced it rite no one, % reca""ed t!o things in connection !ith this practice. =irst the !hir"ing
dervishes a"!ays spun in one direction, from "eft to right, or c"oc$!ise. 'econd the o"der dervishes
!ere viri"e, strong and robust. =ar more so than most men of their age.
CWhen % spo$e to one of the 8amas about this , he informed me that this !hir"ing movement
of the dervishes did have a very beneficia" effect, but a"so a devastating one. 2e exp"ained that
the excessive spinning over; stimu"ates some of the vortexes, so that they are fina""y exhausted.
This had the effect of first acce"erating the f"o! of vita" "ife energy, and then b"oc$ing it. This
bui"ding up and tearing do!n action causes the dervishes to experience a $ind of 'psychic rush'.
!hich they mista$e for something spiritua" or re"igion.
C2o!ever,C continued the 1o"one", C the 8amas do not carry the !hir"ing to an excess. !hi"e
the !hir"ing dervishes may spin around hundreds of times, the 8amas do it on"y about a do6en
times or so, just enough to stimu"ate the vortexes into action.C
C=o""o!ing rite number one,C continued the 1o"one", is a second rite !hich further
stimu"ates the seven vortexes. %t is even simp"er to do so. %n rite number t!o, one
first "ies f"at on the f"oor, face up. %ts' best to "ie on a thic$ carpet or some sort of
padded surface. The 8amas perform the rites on !hat Westerners ca"" a prayer rug,
about t!o feet !ide and six feet "ong. %t's fair"y thic$, and is made of !oo" and a
$ind of vegetab"e fiber. %t is so"e"y for the purpose of insu"ating the body from the co"d f"oor.
:everthe"ess, re"igious significance is attached to everything the 8amas do, and hence the name
'prayer rug'.
.nce you have stretched out f"at on your bac$, fu""y extend your arms a"ong your sides,
anyp"ace the pa"ms of your hands against the f"oor, $eeping the fingers c"ose together. Then, raise
your head off the f"oor, tuc$ing the chin against the chest. )s you do this, "ift your "egs, $nees
straight, into a vertica" position. %f possib"e , "et the "egs extend bac$ over the body, to!ards the
headB but do not "et the $nees bend.
CThen s"o!"y "o!er both the head and the "egs, $nees straight, to the f"oor. )""o! a"" of the
musc"es to re"ax, and then repeat the rite. With each repetition, estab"ish a breathing rhythm.
The more deep"y you breathe the better.
C%f you are unab"e to $eep your $nees perfect"y straight , then "et them bend as much as
necessary. 9ut as you continue to perform the rite, attempt to straighten them as much as you
possib"y can.
C.ne of the 8amas to"d me that !hen he first attempted to practice this simp"e rite, he !as
so o"d , !ea$ and and decrepit that he cou"dn't possib"y "ift his "egs in a bent position so that this
$nees !ere straight up and his feet !ere hanging do!n. 8itt"e by "itt"e he !as ab"e to straighten
out his "egs unti" at the end of three months he cou"d raise them straight !ith perfect ease.
C% marve"ed at the particu"ar 8ama,C said the 1o"one". CWhen he to"d me this, he !as the
perfect picture of hea"th and youth, )"though % $ne! he !as many years o"der than %. =or the
sheer joy of exerting himse"f, he used to carry a "oad of vegetab"es !eighing fu""y a hundred
pounds on his bac$ from the garden to the monastery severa" hundred feet above. 2e too$ his
time but never once stopped on the !ay up. When he arrived, he didn't seem to be in the "east
exhausted. The first time % attempted to fo""o! him up the hi"", % had to stop at "east a do6en
times to catch my breadth. 8ater, % !as ab"e to c"imb the hi"" as easi"y as he, and !ithout my cane.
9ut that is another story.C
CThe third rite shou"d be practiced immediate"y after rite number t!o. %t too is a very simp"e one.
)"" that you need to do is $nee" on the f"oor against the thigh musc"es.
C:o! inc"ine the head and nec$ for!ard, tuc$ing the chinagainst the chest. Then thro! the head
and nec$ bac$ as far as they !i"" go , and at the same time "ead bac$!ard, arching the spine. )s
you arch you !i"" brace your arms and hands against the thighs for support. )fter arching return
to the origina" position, and start the rite a"" over again.
C)s !ith the rite number t!o, you shou"d estab"ish a rhythmic breathing pattern. 9reathe
in deep"y as you arch the spine. 9reathe out as you return to an erect position. /eep breathing is
most beneficia", so ta$e as much air into your "ungs as you possib"y can.
C% have seen more than +>> 8amas perform this rite together. %n order to turn their
attention !ithin, they c"osed their eyes. %n this manner they e"iminated distractions, and cou"d
focus themse"ves in!ard"y.
CThousands of years ago, the 8amas discovered that a"" of the ans!ers to "ife's
imponderab"e mysteries are found !ithin. They discovered that a"" of the things !hich go together
to create our "ives originate !ithin the individua" . Western man has never been ab"e to understand
and comprehend this concept. 2e thin$s, as % did, that our "ives are shaped by the uncontro""ab"e
forces of the materia" !or"d. =or examp"e, most !esterners thin$ it is a "a! of nature that our
bodies must gro! o"d and deteriorate. 9y "oo$ing !ithin, the 8amas $no! this to be a se"f fu"fi""ing
i""usion.
CThe 8amas , especia""y those at this particu"ar monastery, are performing a great !or$
for the !or"d. %t is performed, ho!ever at the astra" p"ane. =rom this p"ane , they assist man$ind
around the g"obe , for it is high above the vibrations of the physica" !or"d, and is a po!erfu" foca"
point !here much can be accomp"ished !ith "itt"e "oss of effort.
C.ne day the !or$s !i"" a!a$en in ama6ement to see the resu"t of great !or$s performed
by these 8amas and the unseen forces. The time is fast approaching !hen a ne! age !i"" da!n, and
a ne! !or"d !i"" be seen. %t !i"" be a time !hen man "earns to "iberate the po!erfu" inner forces t
his command to overcome !ar and pesti"ence, hatred and bitterness.
C'o ca""ed 'civi"i6ed' man$ind is in truth "iving in the dar$est of dar$ ages. 2o!ever, !e are
being prepared for better and more g"orious things. Each one of us !ho strives to raise his of her
consciousness of man$ind as a !ho"e. 'o performing the five rites has an impact far beyond the
physica" benefits !hich they achieve.C
CThe first time % performed rite number four,C said the co"one",C it seemed very difficu"t. 9ut
after a !ee$ is !as as simp"e to do as any of the others.
C=irst sit do!n on the f"oor
!ith "egs straight out in front of
you and your feet about #+ inches
apart. With the trun$ of the body
erect, p"ace the pa"ms of your hands
on the f"oor a"ongside the buttoc$s.
Then, tuc$ the chin for!ard against
the chest.
C:o! drop the head bac$!ard
as far as it !i"" go. )t the same
time, raise your body so than the
$nees bend !hi"e the arms remain
straight. The trun$ of the body !i""
be in straight "ine !ith the upper
"egs, hori6onta" to the f"oor. )nd
both the arms and "o!er "egs !i"" be
straight up and do!n, perpendicu"ar
to the f"oor. Then tense every
musc"e in the body. =ina""y re"ax
your musc"es as you return to the
origina" sitting position, and rest
before repeating the procedure.
C)gain breathing is important to this rite. 9reathe in deep"y as you raise up the body. 2o"d
in the breadth as you tense the musc"es. )nd breathe out comp"ete"y as you come do!n. 1ontinue
breathing in the same rhythm as "ong as you rest bet!een repetitions.
C)fter "eaving the monastery,C continued 1o"one" 9radford, C % !ent to a number of "arger
cities in %ndia, and as an experiment % conducted c"asses for both Eng"ish spea$ing peop"e and
%ndians. % found that the o"der members of either group fe"t that un"ess they cou"d perform this
rite perfect"y from the very start, no good cou"d come out of it. %t !as extreme"y difficu"t to
convince them that they !ere !rong. =ina""y, % persuaded them to do their best they cou"d just to
see !hat might happen in a month's time. .nce % got them to simp"y do their best in attempting
the rites, the resu"ts in one months' time !ere more than gratifying.
C% remember that in one city % had &uite a fe! e"der"y peop"e in one of my c"asses. %n
attempting this particu"ar rite;number four;they cou"d just bare"y get their bodies off the f"oorF
they cou"dn't come c"ose to reaching a hori6onta" position. %n the same c"ass, there !ere some
much younger persons !ho had no difficu"ty performing his rite perfect"y the very first day. This
so discourages the o"der peop"e that % had to separate the t!o groups. % exp"ained to the o"der
group that !hen % first attempted this rite, % cou"dn't perform it any better than they. 9ut %
to"d them, % can no! perform 5> repetitions of the rite !ithout fee"ing the s"ightest nervous or
muscu"ar strain. )nd to prove it, % did it right before their eyes. =rom then on the o"der groups
bro$e a"" records for progress.
CThe on"y difference bet!een youth and vigor, and o"d age and poor hea"th is simp"y the
rate of speed, and the o"d man becomes ne! again.C
The 1o"one" !ent on C !hen you perform the fifth rite, your body !i"" be faced do!n to the f"oor.
%t !i"" supported by the hands, pa"ms do!n against the f"oor, and toes in a fixed position.
Throughout this rite, the hands and feet shou"d each be spaced about t!o feet apart, and the
arms and feet shou"d be $ept straight.
C'tart !ith your arms perpendicu"ar to the f"oor, and the spine arched so that the body is in
a sagging position. :o! thro! the head bac$ as far as possib"e. Then bending at the hips, bring
the body up into an inverted C<C. )t the same time bring the chin for!ard, tuc$ing it against the
chest. That's a"" there is to it. Return to the origina" position, and start the rite a"" over again.
C9y the end of the first !ee$ , the average person !i"" find this rite one of the easiest to
perform. .nce you become proficient at it, "et the body drop from the raised position to a point
a"most, but not &uite touching the f"oor. Tense the musc"es for a moment both at the raised
position to a point a"most, but not &uite touching the f"oor. Tense the musc"es for a moment both
at the raise the point, and at the "o! point.
C=o""o! the deep breathing pattern, pattern used in the previous rites. 9reathe in deep"y as
you raise the body. 9reathe out fu""y as you "o!er it.C
CEvery!here % go,C continued the 1o"one",C peop"e at first ca"" these rites isometric
exercises. %t's true that the five rites are he"pfu" in stretching stiff musc"es and joints, and
improving musc"e tone. 9ut that is not there is not their primary purpose. The rea" benefits of the
rites is to norma"i6e the speed of the spinning vortexes. %t starts them spinning at the same rate
of speed. .n the other hand, if you cou"d see the seven vortexes of the average midd"e aged man
or !oman, you !ou"d notice right a!ay that some of them !ou"d be !or$ing together in harmony.
The s"o!er ones !ou"d be causing that part of the body to deteriorate, !hi"e the faster ones
!ou"d be causing nervousness, anxiety and exhaustion. 'o it is abnorma" condition of the vortexes
that produces abnorma" hea"th, deterioration, and o"d age.C
)s the 1o"one" !as describing the five rites, &uestions ! ere popping into my mind. )nd no! that
he !as finished, % began to as$ a fe!.
C2o! many times is each rite performedEC !as my first &uestion.
CTo start !ith,C rep"ied the 1o"one",C % suggest that you practice each rite three times a day
for the first !ee$. Then every !ee$ that fo""o!s, increase the dai"y repetitions by t!o, unti" you
are performing each rite +# times a day. %n other !ords, the second !ee$, perform each rite five
timesF the third !ee$, perform each rite seven timesF the fourth !ee$ perform each rite nine
times dai"y, and so on. %n ten !ee$'s time, you'"" be doing the fu"" number of +# rites per day.
C%f you have difficu"ty practicing the first rite, the !hir"ing one, as many times as you do the
others, then simp"y do it as many times as you can !ithout getting too di66y. Eventua""y you !i"" be
ab"e to !hir" around the fu"" +# times.
C% $ne! a man !ho performed the rite more than a year before he cou"d spin around that
many times. 2e had no difficu"ty in performing the other four rites, so he increased the spinning
very gradua""yF unti" he !as doing the fu"" +#. )nd he got sp"endid resu"ts.
CThere are a fe! peop"e !ho find it difficu"t to spin around at a"". Gsua""y, if they omit their
spinning, and perform the other four rites for four to six months, they find that they can then
start to hand"e the spinning too.C
CWhat time of the day shou"d the rites be performedEC !as my next &uestion to the 1o"one".
CThey can be performed either in the morning, or at night,C he ans!ered,C !hichever is more
convenient , but % !ou"d not advise so much of stimu"ation for the beginner. )fter you have been
practicing the rites for about four months, you might start performing them the fu"" number of
times in the morning, and then at the night perform just three repetitions of each rite. 0radua""y
increase these, as you did before, unti" you are performing the fu"" +#. 9ut it isn't necessary to
perform the rites more than +# rimes either morning or night, un"ess you are tru"y motivated to do
so.C
C%s each of these rites e&ua""y importantEC % as$ed next.
Cthe five rites !or$ hand;in ;hand !ith each other and a"" are e&ua""y important.C said the
1o"one".C )fter performing the rites for a !hi"e, if you find that you are not ab"e to do a"" of them
the re&uired number of times, try sp"itting the rites into t!o sessions, one in the morning and one
in the evening. %f you find it impossib"e to do one of the rites at a"", omit it and do the other four.
Then after a period of months , try the one you are having difficu"ty !ith again. Resu"ts may come
a "itt"e more s"o!"y this !ay, but they !i"" come neverthe"ess.
CGnder no circumstances shou"d you ever strain yourse"f. That !ou"d be counter productive.
'imp"y do as much as you can hand"e, and bui"d up gradua""y. )nd never be discouraged. With time
and patience there are very fe! peop"e !ho cannot eventua""y perform a"" five rites +# times a day.
C%n attempting to overcome a difficu"ty !ith one of the rites, some peop"e become very
inventive. )n o"d fe""o! in %ndia found it impossib"e to proper"y perform rite number four even
once. 2e !ou"dn't be satisfied !ith just getting his body off the f"oor. 2e !as determined that
his torso shou"d reach a hori6onta" position &uite nice"y.
C:o! this gimmic$ may not have enab"ed the o"d gent"eman to perform the rite the fu"" +#
times. 9ut it did ma$e it possib"e for him to raise his body as high as much stronger men !ere ab"e
to do so. )nd this had a positive psycho"ogica" effect, !hich in itse"f !as &uite beneficia". % do not
particu"ar"y recommend his techni&ue, but it cou"d he"p others !ho thin$ it's impossib"e to ma$e
progress any other !ay. %f you have an inventive mind, you'"" be ab"e to thin$ of other !ays and
means to he"p yourse"f perform any rite that may be particu"ar"y difficu"t for you.C
=o""o!ing up on my "ast &uestion, % as$ed,C What if one of the rites !ere "eft out entire"yEC
CThese are so po!erfu",C said the 1o"one",C that if one !ere "eft out !hi"e the other four
!ere practiced regu"ar"y the fu"" number of times, exce""ent resu"ts !ou"d sti"" be experienced.
Even one rite a"one !i"" do !onders, as the !hir"ing dervishes, !hom % spo$e of ear"ier,
demonstrate. The o"der dervishes !ho did not spin around so excessive"y as the younger ones,
!ere strong and viri"e;a good indication that just one rite can have po!erfu" effects. 'o if you
find that you simp"y cannot perform a"" of the rites, or you cannot perform the fu"" +# times, be
assured that you !i"" get good resu"ts from !hatever you are ab"e to do.C
% next as$ed,C 1an the rites be performed in conjunction !ith other exercise programs, or
!ou"d the t!o conf"ictEC
C9y a"" means said the 1o"one",C
if you a"ready have some $ind of exercise program, continue it. %f you don't then thin$ about
starting one. )ny form of exercise but especia""y cardiovascu"ar exercise, he"ps the body maintain
a youthfu" e&ui"ibrium. %n addition the five rites !i"" he"p to norma"i6e the spinning vortexes so
that the body becomes even more receptive to the benefits of exercise.C
C/oes anything e"se go !ith the five rites,C % as$ed.
CThere are t!o more things !hich !ou"d he"p. %'ve a"ready mentioned deep rhythmic
breathing !hi"e resting !ith the repetitions of the rites. % addition bet!een each of the rites, it
!ou"d be he"pfu" to stand erect !ith your hands on your hips, breathing deep"y and rhythmica""y
severa" times. )s you breathe out , imagine that any tension !hich may be in your body is draining
a!ay, a""o!ing you to fee" &uite re"axed and at ease. )s you breathe in, imagine that you are fi""ing
yourse"f !ith a sense of !e""; being and fu"fi""ment.
CThe other suggestion is to ta$e either a tepid bath or a coo", but not a co"d one after
practicing the rites. 0oing over the body !ith a !et to!e", and then !ith a dry one is probab"y
even better. .ne thing % must caution you againstB you must never ta$e a sho!er, tub or a !et
to!e" bath !hich is co"d enough to chi"" you interna""y. %f you do you !i"" have undone a"" of the
good you have gained from performing the rites.C
% !as excited at a"" the 1o"one" had to"d me, but deep do!n inside there must have been some
"ingering s$epticism.C %s it possib"e that the C=ountain of outhC is rea""y as simp"e as !hat you
have described to meEC % as$ed.
C)"" that is re&uired,C ans!ered the 1o"one",C is to practice the rites three times a day to
begin !ith, and to gradua""y increase unti" you are performing each one +# times a day. That is a
!onderfu""y simp"e secret that cou"d benefit a"" the !or"d if it !ere $no!n.C
C.f course,C he added,C you must practice the rites every day in order to achieve the rea"
benefits. ou may s$ip one day a !ee$, but never more than that . )nd if you a""o! a business trip
or some other commitment to interrupt this dai"y routine, your over a"" progress !i"" suffer.
C=ortunate"y, most peop"e !ho begin the five rites find it not on"y easy, but a"so enjoyab"e and
re!arding to perform them everyday, especia""y !hen they begin to see the benefits. )fter a"" it
ta$es t!enty minutes or so to do a"" the five . )nd a physica""y fit person can perform the rites in
ten minutes or "ess. %f you have that much troub"e finding even that much spare time, then just
get up a fe! minutes ear"ier in the morning, or go to bed a "itt"e "ate at night.
CThe five rites are the expressed purpose of restoring hea"th and youthfu" vita"ity to the
body. .ther factors he"p determine !hether you !i"" dramatica""y transform your physica"
appearance, as % have done. T!o of these are menta" attitude and desire.
Cou've noticed that some peop"e "oo$ o"d at ?>, !hi"e others "oo$ young at 6>. *enta"
attitude is !hat ma$es the difference. %f you are ab"e to see yourse"f as young, in spite of your
o"d age, others !i"" see you that !ay too. .nce % began practicing the rites, % made an effort to
erase from my mind the image of myse"f as a feeb"e o"d man. %nstead % fixed in mind the image of
myse"f !hen % !as in the prime of my "ife. )s % put energy in the form of very strong desire
behind that image. The resu"t is !hat you see no!.
=or many peop"e this !ou"d be a difficu"t feat, because they find it impossib"e to change the
!ay they set themse"ves. They be"ieve that the body is programmed to sooner or "ater become o"d
and feeb"e and nothing !i"" sha$e them from that vie!. %nspire of this, once they begin to
practice the five rites they !i"" begin to fee" younger and more energetic. this !i"" he"p them to
change the !ay they see themse"ves. 8itt"e by "itt"e they !i"" see themse"ves to be younger. )nd
before "ong, others !i"" be committing that they have a younger appearance.
CThere is one other extreme"y important factor for those !ho !ant to "oo$ dramatica""y
younger. There is an additiona" rite !hich %'ve mentioned been ho"ding bac$ on. 9ut rite number six
is a subject !hich % '"" save for a "ater time.C
%t had been a"most three months since 1o"one" 9ranford's return from %ndia and a great dea" had
happened at that time. % had immediate"y begun practicing the five rites, and !as great"y p"eased
!ith exce""ent resu"ts. The 1o"one" had been a!ay tending to persona" matters so % had been out of
contact !ith him for some time. When he fina""y phoned me up again, % eager"y to"d him a"" about
my progress, and % assured him that it had a"ready demonstrated to my comp"ete satisfaction
ho! very effective the rites can be.
%nfact , % had become so enthusiastic about the rites, % !as eager to pass the information on
to others !ho might a"so benefit. 'o % as$ed the 1o"one" if he cou"d consider "eading a c"ass. 2e
agreed that it !as a good idea and said that he !ou"d do it, but on"y on three conditions.
The first condition !as that the c"ass must contain a cross section of men and !omen from
a"" !a"$s of "ifeF professiona"s, b"ue co""ar !or$ers, homema$ers and so on. The second condition
!as that no member of the c"ass cou"d be under 5> years of age, though they cou"d be a hundred
or more if % cou"d find anyone that o"d !i""ing to participate. The 1o"one" insisted on this , even
thought the five rites are beneficia" to the the younger peop"e. )nd the third condition !as that
the c"ass be "imited to fifteen members. This came a as a considerab"e disappointment to me,
because % had envisioned a much "arger group. )fter trying !ithout success to persuade the
1o"one" to change his mind, % agreed to a"" three conditions.
9efore "ong, % had managed to assemb"e a group that met a"" of the re&uirements, and right
from the beginning the c"ass !as a huge success. We met once a !ee$, and as ear"y as the second
!ee$ % thought that % cou"d see signs of improvement in severa" of its members 2o!ever the
1o"one" had as$ed us not to discuss our progress !ith one another, and % had no !ay of $no!ing
!hether the others !ou"d agree. Then, at the end of the month my uncertainty !as put to rest.
We he"d a $ind of testimonia" meeting at !hich a"" of us !ere invited to share our resu"ts.
Everyone present reported at "east some improvement . 'ome had g"o!ing accounts of progress,
and a fe! of these cou"d even be ca""ed remar$ab"e. ) man nearing -5 had made more gains than
any of the others.
Wee$"y meetings of the C2ima"aya 1"ubC as !e named it continued . When the tenth !ee$
fina""y came, practica""y a"" of the members !ee performing a"" the five rites +# times a day. )""
c"aimed not on"y to be fe""ing better, they a"so be"ieved that they !ere "oo$ing younger, and
severa" even jo$ed that they !ee no "onger te""ing their rea" ages. This reminded me that !hen !e
had as$ed the 1o"one" his age some !ee$s bac$, he had said that he !ou"d ho"d that information
unti" the end of the tenth !ee$. We"" the time had arrived, but as yet the 1o"one" hadn't put in an
appearance. someone suggested that each of us guess the 1o"one"' age and !rite it on a s"ip of
paper. then, !hen the truth !as announced, !e cou"d see !ho came c"osest. We agreed to do this,
and the s"ips of paper !ere being co""ected as 1o"one" 9radford !a"$ed in.
When !e exp"ained !hat !e !ere up to, 1o"one" 9radford said, C9ring them here so % can see
them ho! !e"" you've done. )nd then % !i"" te"" you !hat my age rea""y is.C %n an amused voice, the
1o"one" read each of the s"ips a"oud. Everyone guessed him to be in his forties and most had
guessed the ear"y forties.
C8adies and gent"emen,C he said,C than$ you for your very generous comp"iments. )nd since
you've been honest !ith me, %'"" be the same !ith you. % sha"" be -, years of age next birthday.C
)t first stared at him in disbe"ief. Was it rea""y possib"e for a seventy three year o"d man to
"oo$ near"y ha"f his age. Then it occurred to them to as$, !hy had the 1o"one" achieved resu"ts so
much more dramatic than their o!nE
C%n the first p"ace,C the 1o"one" exp"ained,C you have been doing this !onderfu" !or$ for on"y
ten !ee$s. When you have been at it for t!o years you !i"" see a much more pronounced change.
9ut there is more to it then just that . % haven't to"d you a"" that there is to $no!.
C% have given you five rites !hich are for the purpose of restoring youthfu" hea"th and
vita"ity. They !i"" a"so he"p you regain a younger appearance . 9ut if you !ant to comp"ete"y
restore the hea"th and appearance of youth, there is the sixth rite !hich you must practice, %'ve
said nothing about it unti" no!, because it !ou"d have been use"ess to you !ithout having first
obtained good resu"ts from the other five.C
The 1o"one" !arned them that in order to ta$e advantage of this sixth rite, they !ou"d have
to accept a very difficu"t se"f ;restraint. 2e suggested that they ta$e some time to consider
!hether they !ere !i""ing to do this for the rest of their "ives. )nd he invited those !ho !ished to
go on !ith rite number six to return the fo""o!ing !ee$. )fter thin$ing it over on"y five of the
group came bac$ though the 1o"one" as a better sho!ing than he had experienced !ith any of his
c"asses in %ndia.
When he had to"d them about the additiona" rite, the 1o"one" had made it c"ear that it !ou"d
"ift up the body's reproductive energy. This "ifting up process !ou"d cause not on"y the mind to be
rene!ed, but the entire body as !e"". 9ut he !arned that it !ou"d entai" a restriction !hich most
peop"e !ere un!i""ing to accept. :o! the 1o"one" continued !ith this exp"anation.
C%n the average man or !omen, part; often a "arge part; of the vita" "ife force that feeds the
seven vortexes is channe"ed into reproductive energy. so much of it is dissipated in the first
vortex that it never has a chance to reach the other six.
C%n order to become a superman or super !oman, this po!erfu" "ife force must be conserved
and turned up!ard, so that it can be uti"i6ed by a"" of the vortexes, especia""y the seventh. %n
other !ords , it is necessary to become ce"ibate so that reproductive energy can be re;channe"ed
to a higher use.
C:o! turning vita" "ife force up!ard is a very simp"e matter, and yet through the centuries,
man in attempting usua""y fai"s. %n the !est !ho"e re"igious orders have tried this very thing and
fai"ed, because they sought to master reproductive energy by suppressing it. There is on"y one !ay
to to master this po!erfu" urge , and that is not by dissipating or suppressing it. There is on"y
one !ay to master this po!erfu" urge, and that is not by dissipating or suppressing it, but by
transmuting it, transmuting it, and at the same time "ifting it up!ard. %n this !ay, you have not
on"y discovered the 'E"ixir of 8ife', as the ancients ca""ed it, you have a"so put it to use, !hich is
something the ancients !ere se"dom ab"e to do.
C:o! rite number six is the easiest thing in the !or"d to perform. %t shou"d be practiced on"y
!hen you fee" an excess of sexua" energy, and there is a natura" desire for its expression.
=ortunate"y this rite is so simp"e that you can do it any!here at any time, !henever the urge is
fe"t. 2ere's a"" you doB
C'tand straight up and s"o!"y "et a"" of the air out of "ungs. )s you do this , bend over and
put your hands on your $nees. =orce out the "ast trace of air, and then !ith the "ungs empty,
return to a straight up posture. ("ace your hands on your hips, and press do!n on them. This !i""
push your shou"ders up. )s you do this pu"" in the abdomen s much as possib"e and at the same time
raise the chest.
C:o! ho"d this position as "ong as you possib"y can. !hen you are fina""y forced to ta$e air
into your empty "ungs, "et the air f"o! through the nose. )s you exha"e re"ax your arms, "etting
them hang natura""y at your sides. Then ta$e severa" deep breadth through the mouth or nose.
This constitutes one comp"ete performance of rite number six. )bout three repetitions are
re&uired for most peop"e to redirect sexua" energy, and turn its po!erfu" force up!ard.
CThere is on"y one difference bet!een a person !ho is hea"thy and vita", and a person !ho is a
superman or super!oman. The former channe"s vita" "ife force into sexua" energy, !hi"e the "atter
turns this force up!ard to create ba"ance and harmony through a"" of the seven vortexes. That's
!hy a superman or super!oman gro!s younger and younger day;by day and moment by moment. 2E
or she creates !ithin himse"f the true 'E"ixir of 8%fe'.
C:o! you can understand that the '=ountain of outh' !as !ithin me a"" the time. the five
rites;or six to be more precise;!ere mere"y a $ey that un"oc$ed the door. When % reca"" (once de
8eon and his futi"e search for the '=ountain of outh', % thin$ !hat a pity it !as that he
journeyed so far in order to come up empty handed. 2e cou"d have achieved his goa" !ithout ever
"eaving home. 9ut "i$e me , he be"ieved that the =ountain of youth must be in some distant corner
of the !or"d. 2e never suspected that a"" the time it !as right !ithin himse"f.
C("ease understand that in order to perform rite number six, it is abso"ute"y necessary that an
individua" have active sexua" urge. 2e or she cou"d not possib"y transmute reproductive energy if
there !ere "itt"e or nothing to transmute. %t is abso"ute"y impossib"e for a person !ho has "ost
sexua" urge to perform this rite. 2e or she shou"d not even attempt it, because it !ou"d on"y "ead
to discouragement, and more harm than good. %nstead, such an individua" regard"ess of age, shou"d
first practice the other five rites unti" they regain a norma" sexua" urge. When this is achieved ,
he or she may then go into the business of being a superman or super!oman.
C)"so an individua" shou"d not attempt rite number six un"ess he or she is motivated to do so.
%f an individua" fee"s incomp"ete in terms of sexua" expression, and must strugg"e to overcome its
attraction, then an individua" in not tru"y capab"e of transmuting reproductive energy and
directing it up!ard. %nstead energy !i"" be misdirected into strugg"e and inner conf"ict. The sixth
rite is on"y for those !ho fee" sexua""y comp"ete, and !ho have a rea" desire to move on to
different goa"s.
C=or the great majority of peop"e, a ce"ibate "ife is simp"y not a feasib"e choice, and they
shou"d perform the first five rites on"y. 2o!ever, in time the five rites may "ead to a changing in
priorities and a genuine desire to become superman or super!oman. )t that time the individua"
shou"d ma$e a firm decision to begin a ne! !ay of "ife. 'uch an individua" must be ready to move
for!ard !ithout !avering or "oo$ing bac$. Those !ho are capab"e of this are on their !ay to
becoming true masters, ab"e to use vita" "ife force to achieve anything they desire.
C% repeat that "et no man or !oman thin$ of turning sexua" currents up!ard unti" he or she is
prepared to "eave physica" needs behind in exchange for the re!ards of true mastership. Then "et
the individua" step for!ard, and success !i"" cro!n his or her every effort.C
)fter the tenth !ee$, 1o"one" 9radford no "onger attended each meeting but did $eep up his
interest in the C2ima"aya 1"ubC. =rom time to time he !ou"d spea$ to the group on various he"pfu"
subjects, and occasiona""y members of the group as$ed advice on something in particu"ar. =or
examp"e severa" of us !ere especia""y interested in diet and the tremendous"y important ro"e that
food p"ays in our "ives. there !ere different vie!s on the subject, and so !e decided to as$
co"one" 9radford to describe to us the 8amas' diet ,and their po"icy concerning foods.
C%n the 2ima"ayan monastery !here % !as a neophyte, said the 1o"one" !hen he spo$e to us
the fo""o!ing !ee$,C there are no prob"ems concerning the right foods , not in getting sufficient
&uantities of food. Each of the 8amas does his share of !or$ in producing !hat he needed. )"" the
!or$ is done in the most primitive !ay. Even the soi" is spaded by hand. .f course, the 8amas can
use oxen and p"o!s if they !ished, but they prefer direct contact !ith the soi". They fee" that
hand"ing and !or$ing the soi" adds something to the man's existence. % persona""y found it to be a
thorough"y re!arding experience. %t contributed to a fee"ing of oneness !ith nature.
C:o! it is true that the 8amas are vegetarian, but not strict"y so. They do use eggs, butter
and cheese in &uantities sufficient to serve certain functions of the brain, body and nervous
system. 2o!ever they do not eat f"esh, for the 8amas, !ho are strong and hea"thy, and !ho
practice rite number six, seem to have no need of meat ,fish or fo!".
C8i$e myse"f, most of those !ho joined the ran$s of the 8amas !ere men of the !or"d !ho
$ne! "itt"e about proper food and diet. 9ut no "ong after coming to the monastery, they invariab"y
began to sho! signs !onderfu" signs of physica" improvement. )nd this !as due in part at "east to
their diet there.
C:o "ama is choosey about !hat he eats, 2e can't be because there is "itt"e to choose from. )
"ama's diet consists of good, !ho"esome food, but as a ru"e it consists of on"y one item of food at
a mea". that in itse"f is important secret of hea"th. When one eats just one $ind of food at a time,
there can be no c"ashing of foods in the stomach. =oods c"ash in the stomach because starches do
not mix !e"" !ith proteins. for examp"e, bread !hich is a starch, is eaten !ith proteins such as
meat., eggs or cheese, a chemica" reaction is set up in the stomach. %t not on"y can cause gas and
immediate physica" distress. .ver time it contributes to a shortened "ife span , and a "esser &ua"ity
of "ife.
C*any times in the monastery dining ha"" % sat do!n to the tab"e a"ong !ith the 8amas, and
ate a mea" consisting on"y of bread. )t other times !e ate nothing but fresh vegetab"es and fruits.
)t other mea"s, % ate nothing but coo$ed vegetab"es and fruits.
C)t first % !as hungry for my usua" diet. and the variety of foods !hich % had been
accustomed toF but before "ong % cou"d eat and enjoy a mea" consisting of nothing but dar$ bread,
or just one $ind of fruit. 'ometimes a mea" of just one vegetab"e !ou"d seem "i$e a feast.
C:o! % am not suggesting that you "imit yourse"f to a diet of just one $ind of food per mea",
or even that you e"iminate mea"s from your diet, 9ut % !ou"d recommend starches, fruits and
vegetab"es separate from meats ,fish and fo!" at your mea"s. %t is a"" right to ma$e a mea" of just
meat. %nfact if you !ish you cou"d have severa" $inds of meat in one mea". )nd it is a"" right to eat
butter, eggs and cheese !ith a meat mea", or dar$ bread if you !ish, coffee or tea. 9u you must
not end !ith anything s!eet or starchy;no pies, ca$es or puddings.
C9utter seems to be neutra". %t can be eaten !ith either a starchy mea", or !ith a meat mea".
*i"$ agrees better !ith starches. 1offee and tea shou"d a"!ays be ta$en b"ac$, never !ith a
cream, a"though a sma"" amount of s!eetening !i"" do no harm.
CThe proper use of eggs !as another interesting and usefu" thing that % "earned during my
stay in the monastery. The 8amas !ou"d not eat !ho"e eggs un"ess they had been performing hard
manua" "abor. Then they might eat one !ho"e medium boi"ed egg. 9ut they !ou"d fre&uent"y eat ra!
egg yo"$s, discarding the !hites. )t first it seemed to me a !aste of perfect"y good food to thro!
the !hites to the chic$ens. 9ut then % "earned that the egg !hites are uti"i6ed on"y by the musc"es
and shou"d not be eaten un"ess the musc"es are exercised.C % had a"!ays $no!n that egg yo"$s are
nutritious, but % "earned of their va"ue on"y after ta"$ing !ith another Westerner at the
monastery, a man !ho had a bac$ground in biochemistry. 2e to"d me that common hen eggs contain
fu""y ha"f of the e"ements re&uired by the brain , nerves and organs of the body. %t is true that
these e"ements are needed on"y in sma"" &uantities, but they must be inc"uded in the diet if you are
to be exceptiona""y hea"thy and robust, both menta""y and physica""y.
CThere is one more very important thing that % "earnt from the 8amas. They taught me the
importance of eating s"o!"y, not for the sa$e of good tab"e manners but for the purpose of
masticating my food more thorough"y. *astication is the first important step in brea$ing do!n
food so that it can be assimi"ated by the body. Everything one eats shou"d be digested in the
mouth before it is digested in the stomach. %f you gu"p do!n food, bypassing this vita" step, it is
"itera""y dynamite !hen it reaches the stomach.
C(rotein foods such as meat, fish and fo!" re&uire "ess mastication than comp"ex starches. %t
is just as !e"" to che! them thorough"y any!ay. The more comp"ete"y food is masticated, the more
nourishing it !i"" be. This means that if you thorough"y che! your food, the amount you eat can be
reduced often by one ha"f.
C*any things !hich % had ta$en for granted before entering the monastery seemed shoc$ing
!hen % "eft it t!o years "ater. .ne of the forts things % noticed !hen % arrived in one of the
major cities in %ndia !as the "arge amount of food consumed by everyone !ho cou"d afford to do
so. % sa! one man eat in just one mea" a &uantity of food sufficient to feed and comp"ete"y nourish
four hard !or$ing 8amas . 9ut of course the 8amas can never dream of putting into their stomachs
the combinations of food !hich this man consumed.
CThe cong"omeration of foods in one mea" !as another thing that appa""ed. 2aving been in the
habit of eating one or t!o foods at a mea", % !as ama6ed to count +, varieties of food one evening
at my host's tab"e. :o !onders !esterners have such miserab"e hea"th. They seem to $no! "itt"e
or nothing about the re"ation of diet to hea"th and strength.
CThe right foods, the right combinations of food, the right amount of food and the right
method of eating combine to produce !onderfu" resu"ts. %f you are over!eight it !i"" he"p you to
reduce. )nd if you are under!eight, it !i"" he"p you to gain There are &uite a fe! other points
about food and diet that % !ou"d "i$e to go into, but time doesn't permit.
Hust $eep in mind these five thingsB
#. :ever eat starch and meat at the same mea", though if you are strong and hea"thy, it need
not concern you too much of concern no!.
+. %f coffee bothers you drin$ it b"ac$, using no mi"$ or cream. %f it sti"" bothers you e"iminate
from your diet.
,. 1he! your food to a "i&uid, and cut do!n on the amount of food you eat.
?. Eat ra! egg yo"$s once a day, every day. Ta$e them either just before or after mea"s;,not
during mea".
5. Reduce the variety of foods you eat in one mea" to a a minimum.
1o"one" 9radford !as addressing the C2ima"aya 1"ubC for the "ast time before "eaving top trave" to
other parts of the G' and his native Eng"and. 2E had chosen to spea$ on various themes other
then the five rites !hich he"p in the rejuvenation process. )nd as he stood before the group, he
appeared to be sharper, more a"ert, and more vigorous than ever before. %mmediate"y after his
return from %ndia, he had seemed to be the image of perfection. 9ut since then he had continued
to improve, and even no! he !as ma$ing ne! gains.
C=irst of a"",C said the 1o"one", % must apo"ogi6e to the !omen in our group, because much of
!hat % have to say tonight !i"" be directed to the men. .f course the five rites !hich % have
taught you are e&ua""y beneficia" to men and !omen. 9ut being a man myse"f, % !ou"d "i$e to spea$
on a subject of importance to other men.
C%'"" begin by ta"$ing about the ma"e voice. /o you $no! that some experts can te"" ho! much
sexua" vita"ity a man has just by "istening to hi spea$E We have a"" heard the shri"", piping voice of
a man !ho is advanced in age. Gnfortunate"y, !hen an o"der person's voice begins to ta$e on that
pitch, it's sure that physica" deterioration is !e"" under !ay. 8et me exp"ain.
CThe fifth vortex at the base of the nec$ governs the voca" chords, and it a"so has a direct
connection !ith the first vortex in the body's sexua" center. .f course a"" of the vortexes have
common connections, but these t!o are in a manner of spea$ing, geared together. What affects
one affects the other. )s a man's voice is high and shri"", it's an indicator that his sexua" vita"ity
is "o!. )nd if energy in this first vortex is "o!, you can bet that's its "ac$ing in the other six as
!e"".
C:o!, a"" that 's necessary to speed up the first and fifth vortexes, a"ong !ith a"" the others,
is to practice the five rites. 9ut there is another method that men can use to he"p sped up the
process. %t's easy to do. )"" that's re&uired is !i""po!er. ou simp"y need to conscious"y ,ma$e the
effort to "o!er your voice. 8isten to yourse"f spea$, and if you hear yourse"f becoming higher or
more shri"", adjust your voice to a "o!er register. 8isten to men !ho have good, firm spea$ing
voices, and ta$e note of the sound. Then !henever you spea$, $eep your voice do!n in that
mascu"ine pitch as much as possib"e.
C) very o"d person !i"" this to be &uite a cha""enge, but the re!ard is that it does bring
exce""ent resu"ts. 9efore "ong, the "o!ered vibrations of your voice !i"" speed up the vortex in the
base of the throat. That, in turn !i"" he"p speed up the vortex in the sexua" center, !hich is the
body's door!ay to vita" "ife energy. )s the up!ard f"o! of this energy increases, the throat
vortex !i"" speed up sti"" more, he"ping the voice to go sti"" "o!er, and so on.
CThere are young men !ho appear to be robust and viri"e no!, but !ho !i"" unfortunate"y !i""
nit remain that !ay for "ong. That is because their voices !ere never fu""y matured, and remained
rather high. These individua"s, as !e"" as the o"der ones %'ve been ta"$ing about, can get !onderfu"
resu"ts by conscious"y ma$ing the effort to "o!er their voices. %na younger person, this !i"" he"p to
preserve viri"ity, !hi"e in the o"der one it !i"" he"p to rene! it.
C'ometime ago % came across an exce""ent voice exercise. 8i$e other effective things, it is
&uite simp"e Whenever you are by yourse"f, or !hen there is sufficient noise to dro!n your voice
so you !on't disturb others, practice saying in a""o! tone , part"y through the nose,'*imm;*imm;
*imm.C Repeat it again and again, "o!ering your voice in steps unti" you have forced it as "o! as you
possib"y ca. %ts effective to do this first thing in the morning !hen the voice a"ready tends to be
in a "o!er register. Then, ma$e an effort to ho"d your voice in a "o! pitch for the rest of the day.
C.nce you start ma$ing progress, practice in the bathroom so you can hear your voice
reverberate. Then, try to get the same effect in a "arger room. When the vibrations of your voice
in intensified, it !i"" cause the other vortexes in the body to speed up, especia""y the first one in
the sexua" center , and the sixth and seventh in the head.
C%n o"der !oman, the voice can a"so become high and shri"", and it shou"d be toned do!n in the
same manner. .f course, a !oman' voice is natura""y higher than a man's and a !oman shou"d not
attempt to "o!er their voices to the point of sounding mascu"ine. %nfact it !ou"d be beneficia" for
a !oman !hose voice is abnorma""y mascu"ine to attempt to raise her voice pitch, using the method
a"ready described.
CThe 8amas chant tin unison, sometimes for hours, in a "o! register. the significance of this is
not chanting itse"f, or the meaning of their !ords. %t is the vibrations of their voices and its
effect on the seven vortexes. Thousands of years ago, the 8amas discovered that the vibratory
rate of the sound '.h;mmm...' is especia""y po!erfu" and effective. 9oth men and !omen !i"" find
it high"y beneficia" to chant this sound at "eat severa" times each morning. %t's sti"" more he"pfu" to
repeat it again throughout the day !henever you can.
C=i"" your "ungs comp"ete"y !ith air, and standing erect, s"o!"y expe" the fu"" breadth to
create one '.h;mmm...' sound. /ivide it rough"y ha"f and bet!een the '.hhh...' and
the'*mmm...'=ee" the '.hhh...vibrate thought eh chest cavities and the'*mm...' vibrate
throughout he nasa" cavities. This simp"e exercise he"ps great"y to a"ign a"" of the seven vortexes,
and you'"" be ab"e to fee" its benefits right from the start. /on't forget it is the vibration of the
voice that is significant, not the act of chanting, or the meaning of the sound.
C:o!,C said the 1o"one", after pausing a moment, everything %'ve taught you so far has
concerned the seven vortexes. 9ut %'d no! "i$e to discuss a fe! things a fe! things that can ma$e
us a"" much younger, even though they do not direct"y affect the vortexes.
C%f it !ere possib"e to sudden"y ta$e a nagging man or a !oman out of a decrepit o"d body and
p"ace them in a young, ne! one about +5 years of age, %'d be !i""ing to bet that he or she !ou"d
continue to act o"d , and to ho"d on to the attitudes that he"ped ma$e them o"d in the first p"ace.
CThought most peop"e !i"" comp"ain about advancing age, the truth is that they get dubious
p"easure out of gro!ing o"d and a"" the he handicaps that come !ith it. :eed"ess to say, this
attitude isn't going to ma$e them any younger,. %f an o"der person tru"y !ants to gro! younger,
they must thin$, act and behave "i$e a younger person, and e"iminate the attitudes and mannerisms
of o"d age.
CThe first thing to pay attention to is your posture. 'traighten upD !hen you first started
this c"ass some of you !ere so bent over that you "oo$ed "i$e &uestion mar$s. 9ut as vita"ity began
returning, and your spirits improved, your posture improved a"so. that !as fine but don't stop no!.
Thin$ about your posture as you go about your dai"y activities. 'traighten your bac$, thro! your
cheat out, pu"" in your chin and ho"d your head high. Right a!ay you have e"iminate +>years from
your appearance, and ?> years from your behavior.
C)"so get rid of the mannerisms of o"d age. When you !a"$ $no! first !here you are goingF
then start out and go direct"y there. /on't shuff"eF pic$ up your feet and stride. 5eep one eye on
the p"ace !here you are going, and the other on everything you pass.
C)t the 2ima"ayan monastery there !as a man "i$e myse"f, !hom you !ou"d have s!orn !as
not over ,5 tears of age, and !ho acted "i$e a man of +5. 2e !as actua""y more than a hundred
years o"d. if % to"d you ho! much over a hundred, you !ou"dn't be"ieve me.
C%n order for you achieve this $ind of mirac"e, you must first desire to do so. ou must then
accept the idea that it is not on"y probab"e, but certain you !i"". s "ong as the goa" of gro!ing
younger is an impossib"e dream to you, it !i"" remain just that. 9ut once you fu""y embrace the
!onderfu" rea"ity that you can indeed become younger in appearance, hea"th and attitude, and once
you energi6e that rea"ity !ith focused desire, you have a"ready ta$en your first drin$ of the
hea"ing !aters of the C=ountain of outhC.
CThe five simp"e rites !hich % have taught you are a too" or a device that can enab"e you to
achieve your o!n persona" mirac"e. )fter a"" it is the simp"e things of "ife !hich are most po!erfu"
and effective. %f you continue to perform these rites to the best of your abi"ity, you !i"" be ever
so rich"y re!arded.
C%t has been most gratifying to see each of you improve from day to day, conc"uded the
1o"one". C% have taught you a"" that % can for the present. 9ut as the five rites continue to do
their !or$ they !i"" open doors to further "earning and progress in the future. %n the meantime
there are others !ho need the information !hich % have taught you, and it is time for me to be on
my !ay to them.C
)t this the 1o"one" bade us a"" fare!e"". This extraordinary man had earned a very specia"
p"ace in our hearts, and so of course, !e !ere sorry to see him go. 9ut !e !ere a"so g"ad to $no!
that before "ong others !ou"d be sharing the price"ess information !hich he had so generous"y
given us. We considered ourse"ves fortunate indeed. =or in a"" of history, fe! have been privi"eged
to "earn the ancient secret of the C=ountain of outhC.