A 12-Step All-Around Yoga Exercise

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Wednesday, October 1st, 2008 Subscribe To Our Feed

An All-Around Yoga Exercises : 12-Step

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 superior.

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.

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. Slowly exhale, bend both knees to the floor, bend with your hips in the air, lower your chest and forehead to the floor.

7. In this position start 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. 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. 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. The left leg should be nearly straight behind you, with its knee slightly off the floor. Again, you will raise your head by looking upward and arch your back in this position.

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 start to inhale deeply as you raise your arms up and stretch back as you did in the second position.

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 rest.

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

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