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. Then to help you relax at night you can do several multiple repetitions, in fact, some people who suffer with insomnia find by completing six – twelve rounds often helps them to fall asleep better.

1. Stand with your feet slightly apart, palms together, 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.

Then continue to hold that position for three seconds.

3. After three seconds you can slowly exhale while bending forward, keeping your knees straight and touch the floor outside of your feet.

You may not be able to touch the floor but you should get as close as you can to it and then bend your head inwards, towards 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.

From there you will need to go into a lunge type position, by placing your right foot back as far as you can, then bend your knee until it is only a few inches from the floor. Now look up as high as possible, arching your back and hold for a few seconds before exhaling.

5. Before you exhale, bring your left foot next to your right one, and support your weight on your palms and toes, then straighten both legs so your body is positioned like a flat plane.

All the time while doing this yoga exercises you need to make sure your stomach is pulled in.

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. Now, inhale slowly and look up, bending your head back then raising it, followed by bringing up your chest, then lowering it.

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. Inhale slowly and bring your right foot forward as indicated in position 4.

The right foot will need to be flat on the floor between your fingertips. Your left leg should be straight behind you or as straight as you can make it with your knee slightly bent. 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.

As you try to keep your fingertips on the floor; straighten your legs and touch your head to your knees in the same manner you did in the third position.

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.

Technorati Tags: yoga, yoga exercise, yoga exercises, yoga positions

Like this post? Subscribe to my RSS feed and get loads more!