An All-Around Yoga Exercises : 12-Step

« « Helping Yourself Stop Binge Drinking | Meditating for Beginners: Simple Ways To Begin Meditating » »

Subscribe To Our Feed

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. Slowly exhale and bend forward, keeping your knees straight, until your fingers touch the floor outside 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.

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. 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.

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. 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. 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.

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.

Get Social, Bookmark Us!!: These icons link to social bookmarking sites where readers can share and discover new web pages.