12 Step Salute To The Sun

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Friday, November 14th, 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. 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.

You should hold this position for three seconds before exhaling.

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.

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. 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. 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. Raise your head, look up, and arch your back.

10. Bring your left foot forward next to your right foot, as you slowly begin to exhale.

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. Begin to relax by slowly exhaling and lowering your arms to the sides of your body.

By repeating these yoga exercises you will improve much of your overall health, both mentally and physically.

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