It's been a month since I started doing the "rites", and I'm up to 11 reps of each (though I have done 25 spins since the very start, because I learned that exercise from another source).
The question was raised in the comments whether I am noticing any other effects. Well...
I'm still amazed at how much easier jogging is, and keep in mind that I jog at 5 a.m. It just doesn't seem like the effort it used to be. I have on occasion noticed an improvement of my eyesight, but not dramatic, and not always. I'll keep you posted on that. Lung capacity is definitely up. And, well, I feel better. Getting up in the morning seems to be easier, too. Sleep pattern has changed, though I'd be hard pressed to say exactly how. I tend to wake up about an hour or two before the alarm is set for, and I'm surprised that I feel like I could get up right then.
It was also raised in a comment that some people complain of back pain from doing the Tibetans, and it was suggested that it could be incipient kundalini energy. I wouldn't jump for metaphysical explanations. Fact is that one of the real "burners" in this set is the leg and neck lifts. You end up strengthening your abdominal muscles way out of proportion to your lower back muscles. Your average sedentary contemporary already has weak lower back muscles. Start pumping up the muscles on the front of the trunk and it's bound to cause an imbalance. I compensate with a lower back exercise my chiropractor taught me. I'll keep you posted about how that works out.
I don't want to get ahead of myself in responding to some of the comments, because I plan to discuss the effects of the exercises (physical and metaphysical) in part IV.