Salute to the Sun Yoga and Instruction

12-Step Salute to the Sun yoga is a great way to start the day. Traditionally it was done at sunrise and sunset.

One of the best beginner yoga exercises is the yoga salute to the sun. Do it when you get up in the morning to help relieve stiffness and energize the body and mind. Repetitions at night will help you to relax and insomniacs can find that the salute to the sun yoga helps them fall asleep.

Salute to the sun yoga instructions.

1. Stand with your feet  apart sholder width, palms together, thumbs against your chest for the first salute to the sun position.

2. Inhale deeply into your belly while slowly raising your hands over your head, and bend back as far as possible withoug straining, while tightening your buttocks. Hold for three to five seconds  for the second salute to the sun yoga postion.

3. Slowly exhale your breath and bend forward, keeping your knees straight, until your fingers touch the floor outside your feet if you can.  Bring your head forward  toward your knees.

4. Slowly inhale as you bend your knees, and  place your fingertips  outside your feet on the floor. Slide your right foot back as far as you can go, with the right knee an inch or so off the floor as a  lunge position. Now look up as high as possible, arching your back for the fourth salute to the sun instruction.

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 for the finish of the sixth salute to the sun instruction.

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 for the final salute to the sun yoga exercise routine.