An All-Around Yoga Exercises : 12-Step

An All-Around Yoga Exercises : 12-Step

One of the all-around yoga exercises is the 12-step salute to the sun. 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. Stand with your feet slightly apart, palms together, 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.

You should hold this position for three seconds before exhaling.

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. 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). Now look up as high as possible, arching your back and hold for a few seconds before exhaling.

5. Before you exhale, bring your left foot next to your right one, and support your weight on your palms and toes, then straighten both legs so your body is positioned like 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. 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. As you exhale slowly, raise up your hips until both your feet and hands are flat on the floor and your legs and arms are in a straight inverted V type position.

9. Inhale slowly and bring your right foot forward as indicated in position 4.

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. Raise your head, look up, and arch your back.

10. Slowly exhale and bring your left foot forward next to your right one.

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 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. Begin to relax by slowly exhaling and lowering your arms to the sides of your body.

By repeating these yoga exercises you will improve much of your overall health, both mentally and physically.