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Sun salutation steps | An All-Around Yoga Exercise: 12-Step Salute to the Sun

Sun salutation steps | An All-Around Yoga Exercise: 12-Step Salute to the Sun




One of the most complete yoga exercises is the 12-step sun salutation. Do it once or twice upon rising in the morning to help relieve stiffness and invigorate the body. Several repetitions in the evening will help you relax; insomniacs often find that six to 12 rounds help them fall asleep.



Sun salutation steps | An All-Around Yoga Exercise: 12-Step Salute to the Sun

12-Step Salute to the Sun



  • Stand with your feet slightly apart, palms together and thumbs against your chest.




  • Inhale deeply as you slowly raise your hands above your head and lean back as far as possible while squeezing your buttocks. Hold for three seconds.




  •  Exhale slowly and lean forward, keeping your knees straight, until your toes touch the floor outside your feet. (If you can't touch the floor, get as close as you can). ) Bring your head toward your knees.





  •  Inhale slowly, bend your knees and, if your fingertips are not outside your feet on the floor, place them there. Slide your right foot back as far as you can, with your right knee about an inch off the floor (a lunge position). Now look up as high as you can, arching your back.





  •  Before you exhale again, slide your left foot back until it is next to your right and, with your weight resting on your palms and toes, straighten both legs so that your body forms a plane. Make sure your stomach is contracted.



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  •  Exhale slowly, bend both knees toward the floor, bend your hips in the air, lower your chest and forehead to the floor.




  •  Now inhale slowly and look up, tilting your head back, then lifting it up, followed by your upper chest and then your lower chest. Your lower body, from the navel down, should be on the floor and your elbows should be slightly bent. Hold for three to five seconds.




  • 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 position.




  •  Inhale slowly and bring the right foot forward as in position 4. The foot should be resting on the floor between the toe pads. The left leg should be almost straight behind you, with the knee slightly off the ground. Lift your head, look up and arch your back.



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  •  Exhale slowly and bring the left foot forward next to the right. Straighten your legs and stand, trying to keep your fingertips on the floor, and try to touch your head with your knees as in position 3.




  •  Inhale slowly, raise your arms and stretch backwards as in position 2. Don't forget to squeeze your buttocks. Hold for three seconds.




  • Exhale slowly, lowering your arms to your sides. Relax. Repeat the series. 

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