Yoga

An All-Around Yoga Exercises : 12-Step

The ’12-step salute to the sun’ is one of the all-around yoga exercises. 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. Breath in slowly and deeply as you raise your hands over your head, then bend back as far as you can and tighten the muscles in your gluteus maximus.

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.

Whenever you do this type of yoga you need to keep your stomach muscles pulled in to maximize the effect.

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. Hold this position for three to five 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. Your left leg should be straight behind you or as straight as you can make it with your knee slightly bent. Raise your head, look up, and arch your back.

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.

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.