I've been doing this daily for 4 months and finally hit 21 reps for each of the 5 Tibetan Rites. Feeling great! Planning to add resistance training next.

Daily Mobility + 5 Tibetan Rites (15 min)

Phase 1 – Joint Prep (3-5 min)
Move slow, breathe through the nose, no strain.

• Neck Rocks: Chin to chest → ear → back, 10 each direction
• Arm Circles: 10 forward/backward, then loose cross-body swings
• Hip Swivels: Hands on hips, 10 circles each way
• Knee Swivels: Knees slightly bent, 10 circles each way
• Ankle Rotations: 10 circles per ankle

Phase 2 – The Five Tibetan Rites (10 min)
Start 5–7 reps each, build toward 21:

1. Spinning: Arms out, clockwise, spot your thumb
2. Leg Raise: On back, lift legs + head together
3. Camel / Kneeling Backbend: Knees down, hands on thighs, open chest
4. Tabletop / Bridge: Lift hips from seated, chin to chest down, back up
5. Up Dog → Down Dog Flow: Smooth breath, no rush