Pendulum

Purpose

What this rite does

Rite Five is the rite of the element Fire. The fifth rite brings the sequence to a close with a wave-like flow between two opposing shapes chest open and lifted in upward dog, spine long and extended in downward dog. This rhythm, coordinated with the breath, creates a powerful pumping action through the whole spine and activates energy centres from the base of the pelvis to the crown.

Practitioners of yoga will recognise these shapes. The difference here lies in the repetition and the breath coordination each transition is a complete cycle of expansion and release, making the movement deeply energising when done with attention.

Video Guide

Watch the movement

Instructions

How to practice

1. 1 Inhale
   Begin in Downward-Facing Dog: hands shoulder-width apart, feet hip-width, toes tucked. Press the palms firmly into the mat, lift the hips up and back, and lengthen the spine. Let the heels reach gently toward the floor. Gaze toward your feet. Inhale here.
2. 2 Exhale
   Glide forward into Upward-Facing Dog: bring the shoulders over the wrists, lower the hips toward the floor, straighten the arms, and lift the chest. Keep the toes tucked under throughout — this is slightly different from the traditional yoga pose. Roll the shoulders back and down. Look slightly upward. Exhale here.
3. 3 Inhale
   Press back to Downward-Facing Dog: hips lift up and back, spine lengthens. Inhale as you return. That is one complete repetition.
4. 4 Move slowly and smoothly, letting the breath lead the transitions. Once you feel comfortable with the movement, you can gradually increase the pace.

Breath

After Rite Five

Building your practice

Repetitions

Begin with 3 repetitions and add 2 per week. Many people find this the most natural of the five rites to build up, as the yoga shapes will already be familiar. Focus on the breath coordination that is where the real practice lives.