5 Tibetan Rites: Morning Yoga

Five movements. Fifteen minutes. Every morning. The Five Tibetan Rites are a complete daily routine — five simple exercises done on a mat beside your bed, with no equipment and no gym. Begin at 3 repetitions and build to 21 over ten weeks; the app counts each rep, cues your breath, and keeps your streak. — THE FIVE RITES — ① The Whirling — Spin clockwise with arms extended to activate your energy centres and improve balance. ② The Rising — Lying flat, raise your legs and head simultaneously to strengthen the core and stimulate circulation. ③ The Kneeling Backbend — From a kneeling position, arch back to open the chest, throat and spine. ④ The Tabletop — Seated, press up into a bridge, engaging the entire posterior chain. ⑤ The Balance — Flow between downward dog and upward dog to energise the whole body from hands to feet. — GUIDED MODE — Let the app lead you through every rep. Choose your pace — Slow, Medium, or Fast — and the app counts each repetition automatically, cuing you when to inhale and exhale in sync with the movement. A pulsing breath ring around the animated figure keeps the rhythm visual. Switch to Manual any time for the classic tap-to-count experience. — SMART PROGRESSION — The traditional approach starts with 3 repetitions per rite and increases by 2 each week until you reach 21 — the number the monks practised daily. The app guides this for you automatically, week by week. Override at any time if you want to move faster or slower. — ANIMATED GUIDANCE — Each rite is shown as a smooth animated figure so you always know what the movement looks like — no videos, no ads, no distractions. — STREAK & PROGRESS — Track your daily practice with a streak calendar, session history, and progression chart. See at a glance how your rep count has climbed toward 21. — DAILY REMINDER — Set a once-daily reminder at whatever time suits your routine. The app asks after your first session — no nag screens before you've even started. — ON YOUR WRIST — A companion Apple Watch app counts your reps and taps out the breath rhythm, so the phone can stay face-down. Sessions are written to Apple Health as a yoga workout. A home-screen widget keeps your streak in view. — NOTHING IN THE WAY — No subscription. No account. No ads. All data stays on your device. Open the app, do your rites, close it. Begin today. Your body will thank you in a week.