The ’12-step salute to the sun’ is one of the all-around yoga exercises. As you do it once or twice in the morning it will help loosen up any stiffness in your body and rejuvenate it. 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. Stand with your feet slightly apart, palms together, 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. Slowly exhale and bend forward, keeping your knees straight, until your fingers touch the floor outside 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. Now slowly inhale, bend your knees and try again to touch the floor just outside where your feet are.
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.
All the time while doing this yoga exercises you need to make sure your stomach is pulled 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. Now, inhale slowly and look up, bending your head back then raising it, followed by bringing up your chest, then lowering it.
Remember, the lower part of your body should be on the floor with your elbows 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. Slowly exhale and bring your left foot forward next to your right one.
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.
Tuesday, October 21, 2008
An All-Around Yoga Exercises : 12-Step
