12 Step Salute To The Sun
A 12-Step All-Around Yoga Exercise
One of the all-around yoga exercises is the 12-step salute to the sun. As you do it once or twice in the morning it will help loosen up any stiffness in your body and rejuvenate it. Multiple repetitions at night will help you to relax; insomniacs often find that 6 to12 rounds help them fall asleep.
1. To begin with, position yourself with your feet slightly apart, put your hands together while having your thumbs against your chest.
2. Inhale deeply, while slowly raising your hands over your head, and bend back as far as possible, while tightening your buttocks.
You should hold this position for three seconds before exhaling.
3. Slowly exhale and bend forward, keeping your knees straight, until your fingers touch the floor outside your feet.
If you can’t touch the floor, go as close as you can and then bring your head in toward your knees.
4. Slowly inhale, bend your knees, and if your fingertips aren’t outside your feet, place them as near to them as you can.
Slide your right foot back as far as you can go, with the right knee an inch or so off the floor, (a lunge position). Now look up as high as possible, arching your back and hold for a few seconds before exhaling.
5. Before exhaling again, slide your left foot back until it is beside the right one, and with your weight supported on your palms and toes, straighten both legs so that your body forms a flat plane.
Whenever you do this type of yoga you need to keep your stomach muscles pulled in to maximize the effect.
6. Slowly exhale, bend both knees to the floor, bend with your hips in the air, lower your chest and forehead to the floor.
7. In this position begin to inhale slowly once again, bend your head back by looking upwards, now lift up your chest and bring it back down.
Remember, the lower part of your body should be on the floor with your elbows slightly bent. Stay in this position for 3 - 5 seconds.
8. As you exhale slowly, raise up your hips until both your feet and hands are flat on the floor and your legs and arms are in a straight inverted V type position.
9. Bring your foot forward as you slowly inhale the same way you did in the forth position.
The foot should be flat on the floor between your fingertips. The left leg should be almost straight behind you, with its knee slightly off the floor. Again, you will raise your head by looking upward and arch your back in this position.
10. Slowly exhale and bring your left foot forward next to your right one.
Straighten your legs and stand, trying to keep your fingertips on the floor, and try to touch your head to your knees as in position 3.
11. Slowly inhale, raise your arms up and stretch back as in position 2.
Remember in both position two and eleven you need to tighten your buttocks and hold for three seconds.
12. Begin to relax by slowly exhaling and lowering your arms to the sides of your body.
Feel free to repeat these yoga positions as often as you like, as they will better help to improve your health, by relieving stress and helping you to better relax your body.
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