1) They're not poses and you don't hold them. I'd encourage you to read through the text of The Eye of Revelation, which you can download for free if you don't have a copy --
-- and pay closer attention to the instructions. The Rites are movements, not postures. Except for very brief pauses at points described in the text, you remain in constant smooth motion.
2) Nope. I don't recommend skipping more than once a week, but any practice of them at all brings benefits.
Re: The Five Rites
https://www.robmcbride.net/pdf/the_eye_of_the_revelation.pdf
-- and pay closer attention to the instructions. The Rites are movements, not postures. Except for very brief pauses at points described in the text, you remain in constant smooth motion.
2) Nope. I don't recommend skipping more than once a week, but any practice of them at all brings benefits.