The 12-step salutation to the sun is an all-around yoga exercise. Do it once or twice in the morning to help reduce stiffness and energize the body. Multiple repeats at night can help you relax; insomniacs frequently discover that six to twelve rounds will assist them to fall asleep.
1. Place your feet moderately apart, palms together, and thumbs against your sternum.
2. Take a big breath in and gently raise your hands over your head, then bend back as far as you can while clenching your buttocks. Hold the position for three seconds.
3. Exhale slowly and slowly lean forwards, maintaining your legs straight, until your fingertips contact the floor outside your feet. (If you can’t touch the ground, get as near as possible.) Draw your chin in toward your knees.
4. Inhale slowly, bend your knees, and lay your fingers on the floor outside your feet. Move your right foot on the ground as far as you can, with your right knee about an inch off the floor (a lunge position). Now, arch your back and gaze as high as you can.
5. Before exhaling again, move your left foot back until it is alongside the right one, and extend both feet so that the entire body forms a flat plane, supported by your palms and toes. Check that your stomach is drawn in.
6. Exhale slowly, then drop your torso and forehead to the floor while bending both legs to the floor.
7. Inhale gently and gaze up, leaning back and rising your head, then your upper chest, then your lower chest. Your lower body, from the navel down, should be flat on the floor, with your elbows slightly bent. Hold the position for three to five seconds.
8. Slowly exhale and lift your hips until your feet and palms are flat on the floor and your arms and legs are straight in an inverted V.
9. Inhale softly and step your foot forward because shown. 4. Place your foot flat on the floor across your fingertips. The left leg should be practically flat behind you, with the knee slightly elevated off the floor. Raise your head, take a deep breath, and arching your back.
10. Exhale slowly and step your left foot ahead next to your right. Straighten your legs and stand, keeping your fingers on the floor and attempting to bring your head to your knees as in posture 3.
11. Inhale slowly, lift your arms, and extend back to position 2. Remember to cinch your buttocks. Hold the position for three seconds.
12. Exhale slowly, bringing your elbows to your sides. Relax. Repeat the process.
