12 - Step Salute to the Sun "An All -Around Yoga"
One of the all-around yoga exercises is coated 12 - steps to the sun . Do it once or twice when you get up in the morning to help relieve stiffness and invigorate the body . A few repetitions at night will help you relax , insomnia often find that six to 12 rounds help them fall asleep .
1 . Stand with your feet slightly apart , palms , thumb your chest .
Two . Inhale deeply, slowly raise your arms over your head , and bend back as much as possible , while tightening your buttocks . Hold for three seconds .
Three . Exhale slowly and bend forward , keeping your knees straight , until your fingers touch the floor outside your feet . ( If you can not touch the floor , go as close as possible . ) Tilt your head to your knees .
April. Slowly inhale , bend your knees , and if your fingertips are not outside your feet on the floor , put it in there . Slide your right foot back as far as you can go , with the right knee an inch of land , ( lunge position ) . Now look as high as possible , arching your back .
May . Before exhaling again , slide the left foot to the right, and with your weight supported on your palms and toes , straighten your legs so that your body forms a flat surface . Make sure your stomach pulled in.
June. Slowly exhale , bend your knees on the floor , bend your hips in the air , lower your chest and forehead to the floor .
July. Now inhale slowly and look , bending the head backwards and then picked up , followed by the upper chest , then lower chest . Lower body - from the navel down - should be on the floor , and your elbows should be slightly bent . Hold for three to five seconds .
August. Exhale slowly and raise your hips until legs and palms on the floor , arms and legs straight in an inverted V position .
9 . Inhale slowly and bring your right foot forward as in position 4 . Feet should be flat on the floor between his fingers . Left leg should be almost straight behind you , with your knees slightly off the floor . Raise your head , look up and arch your back .
10 . Slowly exhale and bring your left foot forward next to the right one . Straighten your legs and stand , trying to keep your hands on the floor and try to touch your head to your knees as in position 3 .
11 . Slowly inhale , raise your hand and stretch back as in position 2 . Do not forget to tighten your buttocks . Hold for three seconds .
12 . Slowly exhale , lowering your arms on the side . Relax. Repeat the series .
1 . Stand with your feet slightly apart , palms , thumb your chest .
Two . Inhale deeply, slowly raise your arms over your head , and bend back as much as possible , while tightening your buttocks . Hold for three seconds .
Three . Exhale slowly and bend forward , keeping your knees straight , until your fingers touch the floor outside your feet . ( If you can not touch the floor , go as close as possible . ) Tilt your head to your knees .
April. Slowly inhale , bend your knees , and if your fingertips are not outside your feet on the floor , put it in there . Slide your right foot back as far as you can go , with the right knee an inch of land , ( lunge position ) . Now look as high as possible , arching your back .
May . Before exhaling again , slide the left foot to the right, and with your weight supported on your palms and toes , straighten your legs so that your body forms a flat surface . Make sure your stomach pulled in.
June. Slowly exhale , bend your knees on the floor , bend your hips in the air , lower your chest and forehead to the floor .
July. Now inhale slowly and look , bending the head backwards and then picked up , followed by the upper chest , then lower chest . Lower body - from the navel down - should be on the floor , and your elbows should be slightly bent . Hold for three to five seconds .
August. Exhale slowly and raise your hips until legs and palms on the floor , arms and legs straight in an inverted V position .
9 . Inhale slowly and bring your right foot forward as in position 4 . Feet should be flat on the floor between his fingers . Left leg should be almost straight behind you , with your knees slightly off the floor . Raise your head , look up and arch your back .
10 . Slowly exhale and bring your left foot forward next to the right one . Straighten your legs and stand , trying to keep your hands on the floor and try to touch your head to your knees as in position 3 .
11 . Slowly inhale , raise your hand and stretch back as in position 2 . Do not forget to tighten your buttocks . Hold for three seconds .
12 . Slowly exhale , lowering your arms on the side . Relax. Repeat the series .
