The Tibetans are for the generation and dissemination of micro releases of Kundalini throughout the body. Allowing the body to adjust and allowing health benefits to be kindled. They are directed to the first five chakras. Each Tibetan is designed to assist the energy to climb higher and higher in a bottom to top fashion.
The locks, the breathing, the Tibetans, the forgiveness, the recapitulations, the gratefulness, the service, and all of the safeties attenuate the frequency for and towards Kundalini expression.
In the following video chrism provides instructions and techniques on how The Five Tibetans should be performed, (plus a discussion on the sixth Tibetan).
Meditation is suggested after the Tibetans. This video from Chrism provides instructions.
If you have difficulty physically performing the 5 Tibetans we have an article for our immobile friends.
For additional guidance on how the 5 Tibetan Rites should be performed Mary Kurus has an excellent article based on The Ancient Secret of the Fountain of Youth written by Peter Kelder, or alternatively LifeEvents provides a handy summary with animated pictures of the poses .
It is most important to be patient and diligent in your daily practice. It needs to become a fixture of your life.