Purpose
What this rite does
Rite Two is the rite of the element Air. It works primarily with the energy centres of the abdomen and head. The simultaneous lift of the legs and head creates a powerful compression-and-release through the torso, stimulating circulation, strengthening the core, and activating the lower vortexes.
The Lamas describe this as one of the most direct ways to restore vital force. The rhythmic movement, coordinated with breath, acts like a pump for the body's energy system.
Video Guide
Watch the movement
Instructions
How to practice
- 1Lie flat on your back on a mat or folded blanket. Extend your legs fully, arms resting by your sides with palms facing down.
- 2Inhale: lift both legs together, keeping them as straight as comfortable, while simultaneously lifting your upper torso, head and shoulders, with your arms pointing forwards.
- 3Exhale: slowly lower both the legs and head back to the floor with control. Allow a brief moment of full release before the next repetition.
- 4Keep your lower back as grounded as is comfortable throughout. The movement comes from the core, not from momentum.
Breath
Between rites
After completing Rite Two, bring your knees into your chest and take a couple of deep, slow breaths into your lower abdomen. To come up, roll to your side and gently push yourself up, head last.
Building your practice
Repetitions
Begin with 3 repetitions and add 2 per week. The goal is 21, reached gradually over ten weeks or more. There is no rush. What matters is consistency and good form throughout.
Common mistakes
- Arching the lower back off the floor
- Using momentum rather than core control
- Holding the breath
- Bending the knees excessively
Modifications
- Bend the knees slightly if hamstrings are tight
- Place hands under the lower back for support
- Lift one leg at a time while building strength
- Reduce range of motion if the back lifts off