The 12-step salute to the sun is one of the all-around yoga exercises. Do it once or twice when you get up in the morning to help relieve stiffness and invigorate the body. Multiple repetitions at night will help you to relax; insomniacs often find that 6 to12 rounds help them fall asleep.
12-step salute to the sun:
1. Stand with your feet slightly apart, palms together, thumbs against your chest.By repeating these yoga exercises you will improve much of your overall health, both mentally and physically.
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. Now slowly inhale, bend your knees and try again to touch the floor just outside where your feet are.
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 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. 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 begin to inhale deeply as you raise your arms up and stretch back as you did in the second position.
Remember in both position two and eleven you need to tighten your buttocks and hold for three seconds.
12. Slowly exhale, lowering your arms to your sides and then relax.
