A Complete Yoga Practice: Sun Salutations
One of the most common of all yoga practices is the 12-step salutation to the sun. Do this once or twice as soon as you wake up in the morning to remove stiffness and invigorate the body. Several repetitions at night will help you relax; Patients with insomnia often find that six to 12 rounds help them fall asleep.
A Complete Yoga Practice: Sun Salutations
12-Step Salutations to the Sun
1. Stand with your feet slightly apart, palms together, and thumbs against your chest.
2. Slowly take a deep breath while raising your hands above your head, and lean back as far as you can, tightening your buttocks. Pause for three seconds.
3. Exhale slowly and, keeping your knees straight, bend forward until your fingers touch the floor on the outside of your feet. (If you can't touch the floor, go as close as you can.) Bring your head toward your knees.
A Complete Yoga Practice: Sun Salutations
4. Breathe in slowly, bend your knees, and if your fingers are not on the floor outside of your feet, keep them there. Slide your right leg back as far as you can go, keeping the right knee an inch or more off the floor (a lunge position). Now bend your back and look up as far as you can.
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5. Before exhaling again, slide your left leg back until it is on the right side, and with your weight resting on your palms and toes, straighten both legs so that your body is one To make a flat plane. Make sure your stomach is pulled in.
6. Exhale slowly, bend both knees to the floor, bend your hips in the air, resting your chest and forehead on the floor.
A Complete Yoga Practice: Sun Salutations
7. Now breathe slowly and look up, tilt the head back, then lift it up, then look at your upper chest, then lower chest. Your lower body -- just below the navel -- should be on the floor, and your elbows should be slightly bent. Hold for three to five seconds.
8. Exhale slowly and raise your hips until your feet and palms are flat on the floor and your arms and legs are in an inverted V position.
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9. Breathe in slowly and bring your right leg forward in position 4. The feet should be flat on the floor between your toes. The left leg should be almost straight behind you, with the knee slightly above the floor. Raise your head, look up and arch your back.
A Complete Yoga Practice: Sun Salutations
10. Exhale slowly and bring your left foot next to your right foot. Straighten your legs and stand, try to keep your fingers on the floor, and try to touch your head with your knees as in position 3.
11. Breathe slowly, raise your arms, and extend backward as in position 2. Don't forget to tighten your buttocks. Pause for three seconds.
12. Exhale slowly, bringing your arms to your side. to take a rest. Repeat the series.
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