Source: https://www.healthline.com/health/5-tibetan-rites#benefits

Rite 1

Rite 2

During the second rite, it’s important to practice deep rhythmic breathing.
You should continue the same breathing pattern in between each
repetition.

To do this rite, you’ll need a carpeted floor or yoga mat.

1. Lie flat on your back. Place your arms at your sides, palms on the
   floor.
2. Inhale and lift your head, moving your chin toward your chest.
   Simultaneously raise your legs straight up, keeping your knees
   straight.
3. Exhale and slowly lower your head and legs to the starting position.
   Relax all your muscles.
4. Complete 1 to 21 repetitions.

Rite 3

Like the second rite, the third rite requires deep rhythmic breathing. You
can also practice this rite while closing your eyes, which helps you focus
inward.

1. Kneel on the floor, knees shoulder-width apart and hips aligned over
   your knees. Straighten your trunk and place your palms on the back
   of your thighs, below your buttocks.
2. Inhale and drop your head back, arching your spine to open your
   chest.
3. Exhale and drop your head forward, moving your chin toward your
   chest. Keep your hands on your thighs during the entire rite.
4. Do 1 to 21 repetitions.

Rite 4

The fourth rite, sometimes called Moving Tabletop, is also done with
rhythmic breathing. Your hands and heels should stay in place during the
entire exercise.

1. Sit on the floor and extend your legs straight ahead, feet
   shoulder-width apart. Put your palms on the floor at your sides,
   fingers facing forward. Straighten your trunk.
2. Drop your chin toward your chest. Inhale and gently drop your head
   back. Simultaneously lift your hips and bend your knees until you’re
   in a tabletop position, with your head gently tilted back. Contract your
   muscles and hold your breath.
3. Exhale, relax your muscles, and return to starting position.
4. Complete 1 to 21 repetitions.

Rite 5

The fifth rite involves both the Downward-Facing Dog and Upward-Facing
Dog poses. For this reason, it’s often called Two Dogs. This move also
requires a steady breathing rhythm.

1. Sit on the floor with your legs crossed. Plant your palms in front of
   you.
2. Extend your feet behind you, toes curled and shoulder-width apart.
   Straighten your arms and arch your spine while keeping the tops of
   your legs on the ground. Drop your head back into Upward-Facing
   Dog.
3. Then, inhale and lift your hips, moving your body into an upside down
   “V” shape. Move your chin toward your chest and straighten your
   back into Downward-Facing Dog.
4. Exhale and move back into Upward-Facing Dog.
5. Do 1 to 21 repetitions.

To support your lower back, you can bend your knees when moving in
between poses.

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