12 Step Salute To The Sun
Saturday, November 8th, 2008 Subscribe To Our Feed
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. 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. Now slowly inhale, bend your knees and try again to touch the floor just outside where your feet are.
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). Next arch your back and look up as high as possible, while holding your breath 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. Begin to slowly exhale while bending both knees to the floor, keep your hips in the air and lower your chest towards 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. Exhale slowly and raise your hips until your feet and palms are flat on the floor and your arms and legs are straight in an inverted V 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.
Don’t forget while in this position it is important to tighten your buttocks and hold for three seconds.
12. Slowly exhale, lowering your arms to your sides and then relax.
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.
