One of the all-around yoga exercises is the
12-step salute to the sun. Do it once or twice when you get up in the morning
to help relieve stiffness and invigorate the body. Multiple repetitions at night
will help you to relax; insomniacs often find that six to 12 rounds help them
fall asleep.
1. Stand with your feet slightly apart,
palms together, thumbs against your chest.
2. Inhale deeply while slowly raising your
hands over your head, and bend back as far as possible, while tightening your
buttocks. Hold for three seconds.
3. Slowly exhale and bend forward, keeping
your knees straight, until your fingers touch the floor outside your feet. (If
you can't touch the floor, go as close as you can.) Bring your head in toward
your knees.
4. Slowly inhale, bend your knees, and if
your fingertips aren't outside your feet on the floor, place them there. 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). Now look up as high as possible, arching
your back.
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.
Make sure your stomach is pulled in.
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. Now inhale slowly and look up, bending
your head back, then raising it, followed by your upper chest, then 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.
8. Exhale slowly and raise your hips until
your feet and palms are flat on the floor and your arms and legs are straight
in an inverted V position.
9. Inhale slowly and bring your right foot
forward as in position 4. The foot should be flat on the floor between your
fingertips. The left leg should be almost straight behind you, with its knee
slightly off the floor. Raise your head, look up, and arch your back.
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 inhale, raise your arms up and
stretch back as in position 2. Don't forget to tighten your buttocks. Hold for
three seconds.
12.
Slowly exhale, lowering your arms to your sides. Relax. Repeat the series.
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An All-Around Yoga Exercise: 12-Step Salute to the Sun
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Oleh
suhas sajgure
