The 12-step salute to the sun is a very simple exercise. It can be done any time of the day to help relieve stiffness and invigorate the body. Multiple repetitions at night will help you to relax and fall asleep.
- Stand with your feet apart, thumbs on your chest.
- Bend your knees as far as you can while tightening your buttocks. Hold this position for three seconds.
- You have to bend forward. Keep your knees straight. Reach your fingers to the floor outside your feet. Bring your head in towards your knees.
- Bend your knees, slide your right foot back as far as you can, and if your fingertips aren’t outside your feet on the floor, place them there. Look up as high as you can, arching your back.
- Before you exhale, slide your left foot back until it is beside your right foot. Then straighten both legs so that your body forms a flat plane. Your stomach should be pulled in and your back should be straight.
- Bend both knees to the floor, and lower your chest and forehead to the floor.
- Now inhale slowly, bend your head back, raise your upper chest, then your lower chest, and hold your breath for three to five seconds. Exhale slowly, bend your knees and lower your body to the floor. This is the basic position to be in.
- Exhale slowly, then raise your hips until your feet and hands are flat on the floor. Your arms and legs should be straight.
- Inhale slowly, bring your right foot forward, and position your right foot flat on the floor between your fingertips. Raise your head, look up, and arch your back.
- Slowly breathe out, bringing your left foot forward next to your right one. Try to keep your feet together, and stand with your toes touching your head to your knees. You will be in position 3.
- Slowly exhale, lower your arms and bend your knees as in position 3. Don’t forget to stretch your back muscles. Hold for three seconds.
- Slowly inhale, and raise your arms to the sky. Relax. Repeat the series.
