An All-Around Yoga Exercise: The 12-Step Salute to the Sun
An All-Around Yoga Exercise: The 12-Step Salute to the Sun
An All-Around Yoga Exercise: The 12-Step Salute to the Sun.
The 12-step salutation to the sun is one of the most versatile yoga postures. Do it once or twice when you wake up in the morning to help reduce stiffness and energize your body. Multiple repetitions at night will help you relax; insomniacs frequently find that six to twelve rounds help them fall asleep.
1. Stand with your feet slightly apart, hands together and thumbs against your chest.
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2. Inhale deeply while gently raising your hands over your head, then lean back as far as you can while squeezing your buttocks. Hold for 3 seconds.
3. Exhale slowly and bend forward while maintaining your knees straight, until your fingers contact the floor outside your feet. (If you cannot touch the floor, get as close as you can.) Bring your head to your knees.
4. Take a slow inhale, bend your knees, and place your fingertips outside your feet on the floor. Slide your right foot back as far as you can, keeping your right knee about an inch off the floor (a lunge position). Look as high as possible while arching your back.
5. Before exhaling again, slide your left foot back until it is beside the right one, then straighten both legs with your weight supported by your palms and toes, forming a flat plane. Ensure that your stomach is pushed 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. Inhale gently and look up, bending your head back and elevating it, then your upper and lower chests. Your lower body (from the navel down) should be on the floor, with your elbows slightly bent. Hold for 3-5 seconds.
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8. Slowly exhale and raise your hips, keeping your feet and palms level on the floor and your arms and legs straight in an inverted V stance.
9. Inhale slowly and move your right foot forward as in position. 4. Your foot should rest level on the floor, between your fingertips. The left leg should be practically straight behind you, with the knee slightly raised off the ground. Raise your head, look upwards, and arch your back.
10. Slowly exhale and move your left foot forward next to your right. Straighten your legs and stand, keeping your fingertips on the floor and attempting to touch your head to your knees, as in position 3.
11. Slowly inhale, raise your arms, and stretch back like in position 2. Do not forget to tighten your buttocks. Hold for 3 seconds.
12. Slowly exhale and lower your arms to your sides. Relax. Repeat the series.
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