subject: An Overall Yoga And Fitness Workout: 12-step Salute To The Sun [print this page] One of the overall yoga exercises is the twelve-step salute to the sun. Get it done once or twice once you rise up in the day to help you reduce stiffness and invigorate your body. Multiple repetitions during the night will help you to loosen up; insomniacs often discover that 6 to 12 rounds enable them to fall into deep sleep.
1. Take a position having your feet somewhat apart, hands with each other, thumbs against your own chest muscles http://www.best-ie7.info
2. Breathe in deeply while slowly raising both hands above your head, and bend backwards as much as possible, while tightening your own glutes. Hold for 3 seconds.
3. Gradually exhale and flex forward, keeping the knees straight, right up until your fingers touch the floor outside the feet. (If you can't touch the floor, go as near as possible.) Bring your head in toward your knees.
4. Gradually inhale, bend your knees, and if your tips of the fingers are not outside your feet on the ground, put them there. Glide your right foot back as far as you can go, having the right knee an inch roughly from the ground, (the lunge posture). The nest thing to do is look upwards as much as probable, arching the backside.
5. Before exhaling once again, glide the left foot back until it's next to the right foot, and with your weight supported by your own palms and toes, straighten both legs to ensure that the body forms a flat plane. Be sure your stomach is pulled in.
6. Gradually exhale, bend both knees towards the floor, bend with your hips in the air, lower your chest and your forehead towards the floor.
7. Now inhale slowly and look upwards, bending the head back, then raising it, then your upper chest, then lower chest. Your lower body - from the navel down - must be on the ground, plus your elbows must be somewhat bent. Keep for three to five seconds.
8. Breathe out slowly and raise your hips right up until your feet and palms are flat on the floor and the arms and legs are straight in an upside down V position.
9. Inhale slowly and get the right foot forward such as position 4. Your foot should be flat on the ground in between your fingertips. The left leg should be almost straight behind you, having its knee a bit off the floor. Elevate the head, look up, and arch your back.
10. Slowly exhale and bring your left foot forward beside your right one. Straighten your legs and stand up, trying to keep your fingertips on the ground, and then try to touch your head to the knees as in position three.
11. Slowly take a breath, lift the arms upwards and stretch back such as position two. Don't forget to tighten your glutes. Keep for three seconds.
12. Gradually exhale, bringing down your arms to your sides. Relax. Repeat the series.
