One yoga exercises all-around is the 12 steps greeting to the Sun. Do it once
or twice when you get up in the morning to help relieve the stiffness and
invigorate the body. Multiple repetitions at night will help you to relax.
insomniacs are often found that six to 12 laps help falling asleep.
1. Stand with your feet slightly apart, palms inches along, against his chest.
2. inhale deeply while slowly raising your hands over your head and bend back as much as possible while you tighten your buttocks. Press and 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, get as close as possible). Bring your head toward your knees.
4. Slowly inhale, bend your knees and if your fingertips aren't outside your feet on the floor, put 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 next to the right one and with the weight resting on the palms and toes, straighten both legs so that your body forms a dish. Make sure that your stomach is pulled.
6. Slowly exhale, bend both knees on the ground, bend with your hips in the air, lowering your chest and forehead to the floor.
7. now inhale slowly and look up, bending the head backward, then followed by lifting your upper chest, then lower your 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.
8. exhale slowly and raise your hips up at the feet and palms are flat on the floor and your arms and legs are straight in inverted V position.
9. Inhale slowly and move forward with the right foot as in position 4. The foot should be on the floor between your fingertips. The left leg should be almost straight behind you, with your knees slightly off the floor. Raise your head, try 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 a hand on the floor and try to touch your head toward your knees as in position 3.
11. Slowly inhale, raise your arms and stretch back as in position 2. Don't forget to tighten your buttocks. Press and hold for three seconds.
12. Slowly exhale, lowering your arms by your sides. Relax. Repeat the series.
1. Stand with your feet slightly apart, palms inches along, against his chest.
2. inhale deeply while slowly raising your hands over your head and bend back as much as possible while you tighten your buttocks. Press and 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, get as close as possible). Bring your head toward your knees.
4. Slowly inhale, bend your knees and if your fingertips aren't outside your feet on the floor, put 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 next to the right one and with the weight resting on the palms and toes, straighten both legs so that your body forms a dish. Make sure that your stomach is pulled.
6. Slowly exhale, bend both knees on the ground, bend with your hips in the air, lowering your chest and forehead to the floor.
7. now inhale slowly and look up, bending the head backward, then followed by lifting your upper chest, then lower your 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.
8. exhale slowly and raise your hips up at the feet and palms are flat on the floor and your arms and legs are straight in inverted V position.
9. Inhale slowly and move forward with the right foot as in position 4. The foot should be on the floor between your fingertips. The left leg should be almost straight behind you, with your knees slightly off the floor. Raise your head, try 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 a hand on the floor and try to touch your head toward your knees as in position 3.
11. Slowly inhale, raise your arms and stretch back as in position 2. Don't forget to tighten your buttocks. Press and hold for three seconds.
12. Slowly exhale, lowering your arms by your sides. Relax. Repeat the series.
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