12 Step Salute to the Sun

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An All-Around Yoga Exercise:

12-Step Salute to the Sun

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.

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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 cant 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 arent 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. Dont 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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