An All-Around Yoga Exercise: 12-Step Salute to the Sun
Of all the yoga exercises, the 12-step salutation to the sun is the best. Do this once or twice as soon as you wake up in the morning to remove stiffness and invigorate the body. At night, you will be able to do it comfortably on the bed also. Patients often take six to 12 rounds to help them fall asleep.
- Stand with your feet slightly apart, palms together, thumbs in front of your chest.
- Slowly take a deep breath while raising your hands above your head, and while tightening your back, lean back as far as you can. Hold for three seconds.
- Exhale slowly and bend forward, keeping your knees straight, until your fingers touch your toes. (If you can't touch the floor, go as close as you can.) Bring your head toward your knees. As much as possible.
- Breathe in slowly and bend your knees, and if your fingers are not on the floor outside your feet, keep them there. Slide your right leg back slightly as far as you can go, keeping the knee of the right leg an inch or more off the floor (a lunge position). Now while bending your back try to look up as much as possible, do it comfortably and calmly. Zero your thoughts and slowly focus on the flow of your actions.
- Before exhaling again, slide your left leg back until it is over the right, and with your weight resting on your palms and toes, straighten both legs so that your body is one to be like a flat plane. Make sure you get your stomach pulled in.
- Exhaling slowly, bend both the knees on the floor, keeping your chest and forehead on the floor while bending your hips in the air.
- Now breathing slowly, look up, tilt the head back, then lift it up, then look above the chest, then look at the lower part of the 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.
- Exhale slowly and raise your hips until your feet and palms are flat on the floor and your hands and feet are in an inverted V position.
- Inhale slowly and bring your right leg forward in the position indicated on number 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.
- Exhale slowly and bring your left foot next to your right foot. Stand with your legs straight, try to place your fingers on the floor, then try to touch your head with your knees as described in position 3.
- Inhaling slowly, raise your arms and extend them backwards, as in position 2. Do not forget to tighten your legs straight together. Hold for three to four seconds.
- While exhaling slowly, stay in the posture of Namaste by joining your arms together. Then take some rest. Now this whole process has been completed. You repeat this series for 2-3 times.
Do this with ease, which can help your body to understand this whole process, when your body becomes perfect in this yoga exercise and starts doing it easily without any problem, then understand that your body structure is improving, and your body becomes fit for yoga exercise.
In this way, you can proceed with your yogic actions. Keep in mind that this information is based on reasonable assumptions.
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