An All-Around Yoga Exercise: A 12-Step Salute to the Sun

The 12-step salute to the sun is a good all-around yoga move. When you wake up in the morning, do it once or twice to help loosen up your body and wake it up. Nighttime repetitions will help you rest, and people who can’t sleep often find that six to twelve rounds help them fall asleep.

1. Stand with your feet a little bit apart, your hands together, and your thumbs on your chest.
2. Take a big breath in as you slowly raise your hands above your head. Bend back as far as you can while tightening your buttocks. Hold for three seconds.
3. Exhale slowly 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 you can.) Move your head closer to your knees.
4. Take a slow breath in, bend your knees, and put your fingers on the floor outside your feet if they aren’t there already. Slide your right foot back as far as it will go. Your right knee should be about an inch off the floor. This is a lunge pose. Now, lift your back and look as high as you can.
5. Before you exhale again, slide your left foot back until it is next to your right foot. Then, with your weight on your palms and toes, straighten both legs so that your body makes a flat plane. Make sure to pull your stomach in.
6. Exhale slowly, bend both knees to the floor, bend forward with your hips in the air, and lower your chest and face to the floor.
7. Now, take a slow breath in and look up while bending your head back and then lifting it, then your upper chest, then your lower chest. From the navel down, your lower body should be on the floor, and your arms should be slightly bent. Keep your grip for three to five seconds.
8. Slowly let out your breath and lift your hips until your feet and hands are flat on the floor and your arms and legs are straight in a V shape.
9. Take a slow breath in and move your right foot forward, as in 4. Your foot should be flat on the floor between your fingers. The left leg should be almost straight behind you, with the knee just off the floor. Raise your head, look up, and curve your back.
10. Let your breath out slowly and move your left foot forward so it is next to your right foot. Straighten your legs and stand up, trying to keep your fingers on the floor, and try to touch your head to your knees, as in position 3.
11. Take a slow breath in, lift your arms up, and stretch back like you did in position 2. Make sure to pull your bottom in. Hold for three seconds.
12. Let your breath out slowly as you drop your arms to your sides. Relax. Do the same thing again.