12 Step Salute To The Sun
An All-Around Yoga Exercises : 12-Step
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. Then to help you relax at night you can do several multiple repetitions, in fact, some people who suffer with insomnia find by completing six – twelve rounds often helps them to fall asleep better.
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. 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 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. 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.
Your lower body – from the navel down – should be on the floor, and your elbows should be slightly bent. Stay in this position for 3 – 5 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. Bring your foot forward as you slowly inhale the same way you did in the forth position.
The right foot will need to 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 begin to inhale deeply as you raise your arms up and stretch back as you did in the second position.
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.
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