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.
