12 Step Salute To The Sun

A 12-Step All-Around Yoga Exercise

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.

1. To begin with, position yourself with your feet slightly apart, put your hands together while having your 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.

If you can’t touch the floor, go as close as you can and then bring your head in toward 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 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. 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. Now, inhale slowly and look up, bending your head back then raising it, followed by bringing up your chest, then lowering it.

Your lower body - from the navel down - should be on the floor, and your elbows should be slightly bent. Hold this position for three to five 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. Inhale slowly and bring your right foot forward as indicated in position 4.

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.

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.

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.

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