Here is another great source! Ancient Secret of the Fountain of Youth: Book 2 is a companion book to Book 1. It provides the complete Fountain of Youth health program, with detailed information on a variety of topics: the history and origins of the Five Rites, valuable insights about how the Rites work, diet suggestions, and easy-to-follow warm-ups, stretches and strengthener exercises (illustrated with fifty black-and-white photographs)!!
My favorite part of the book: “Using Warms-Ups as Alternatives to the Five Rites”. Rather than doing Rite #1, substitute it with the helicopter. Stand with your feel about 12 inches apart. Extend your arms straight out shoulder height with your palms facing down. Then swing your arms to right, letting your right hand slapping your right shoulder. As you swing in the other direction, allow your left hand to slap your left shoulder. As you swing back and forth, allow your torso and legs to follow the movement.
Rather than Rite #2, do the abdominal strengthener. “Recline on the floor with your legs extended, and elevate your head and shoulders by propping yourself up on your elbows. Your forearms should be flat on the floor, palms facing down. Breathe in as you lift both legs about 6 inches off the floor. Keeping your legs as straight as possible, continue to hold them off the floor for 10 to 20 seconds, if you can. While you are holding your legs up, breathe in and out normally. Keep your eyes open, and look at your toes. Breathe out as you lower your legs to a resting position on the floor.”
Rather than Rite #3, do the thigh strengthener. “Stand in front of a wall, facing away from it. Your feet should be about 6 inches apart, and your heels should be 12 to 18 inches from the wall. Without moving your feet, bend slightly at the hips, and lean back until your buttocks rest against the wall. Breathe in. Then breathe out as you slide downward, bending your knees as you go, and keeping your buttocks in contact with the wall. Continue sliding until your thighs are in the horizontal position, just as if you were sitting upright in an invisible chair. Flatten your back against the wall so that your spine contacts the wall, top to bottom. Breathe in and out deeply. Hold this position as long as you can up to 15 seconds. If you’re in the correct posture, your thighs should quiver.”
Rather than Rite #4, do the bridge warm-up. “Lie flat on your back with your arms on the floor, palms facing down. Bending your legs at the knees, plant your feet on the floor near the buttocks. Breathe in as you slowly press your pelvis up a few inches off the floor. Breathe out as you slowly release and lower your pelvis to the original position.”
And rather than Rite #5, do the downward dog. “Get down on the floor on your hands and knees with your hands positioned under your shoulders and your knees positioned under your hips. This is called the table position.” “Curl your toes under, and breathe in as you bend your hips, raising your buttocks so that your body forms an inverted V, just as it is done in Rite Number Five. Your knees will lift up off the floor, your legs will be straight, and your outstretched arms will be a straight line with your back. Hold this position for 15 seconds, breathing slowly and deeply.”