Rite 3

Rite Three

Kneeling Backbend

An opening movement that lengthens the front body and activates the throat and lower energy centres.

I · Spinning II · Leg Raises III · Kneeling Backbend IV · Tabletop V · Pendulum

Purpose

What this rite does

Rite Three is the rite of the element Water. The kneeling backbend is particularly effective at stimulating the energy centres of the throat, solar plexus, and lower abdomen. The alternating forward curl and backward arch creates a rhythmic expansion and compression along the entire spine.

Practiced with attention, this rite develops both flexibility and awareness in the spine areas that tend to become rigid and contracted with age and stress. The Lamas considered it especially powerful for the reproductive and throat centres, which are closely linked in the tradition.

Video Guide

Watch the movement

Isabel's video guide coming soon

Instructions

How to practice

  1. 1Kneel upright with your knees hip-width apart and toes tucked under or resting flat. Place your hands on the back of your thighs or on your hips. Let your chin rest gently toward your chest.
  2. 2Inhale: lengthen through the spine, then arch backward opening the chest, rolling the shoulders back, and allowing the head to drop back gently. Squeeze the outer hip muscles gently to create a stable, upward-moving foundation. This keeps the hips over the knees and allows only the upper spine to move.
  3. 3Exhale: return to upright, drawing the chin back toward the chest as you come up.
  4. 4Move slowly and smoothly. The quality of the movement matters far more than the depth of the arch.

Breath

Between rites

After completing Rite Three, remain kneeling or come to standing. Take one to two deep, full breaths before moving on to Rite Four.

Building your practice

Repetitions

Begin with 3 repetitions. Add 2 per week at your own pace, working toward 21. If your back or neck is sensitive, stay at a lower number of reps for longer quality and comfort always come before quantity.

Week 13 reps
+2/weekbuild gradually
Goal21 reps

Common mistakes

  • Collapsing into the lower back rather than lengthening
  • Hips drifting backward past the knees
  • Straining or compressing the neck
  • Rushing through the movement

Modifications

  • Place hands higher on the back for more support
  • Keep the chin slightly tucked if the neck is sensitive
  • Reduce the depth of the arch even a small backbend is effective
  • Use a folded blanket under the knees for comfort
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