Learn to perform the sun salutation in yoga

• April 28, 2024

The yoga It is one of the most performed practices, due to the physical and emotional benefits it gives the body.

One of the basic exercises of this discipline is the greeting of 12 steps to the sun. Do it once or twice to get up in the morning, to relieve stiffness and invigorate the body.

While if you do it several times at night, they will help you relax. Therefore, it is estimated that those who have problems to reconcile the dream , these steps are very useful to rest and have a comforting sleep.

Greeting to the sun

1. To do so, you must stand with your feet slightly apart, palms together, thumbs against your chest.

2. Inhale deeply , slowly raise your hands over the head; try to bend back as much as possible, while squeezing the glutes. Hold this position for three seconds.

3. Exhale slowly and lean forward, keeping your knees straight, until your fingers touch the ground. (If you can not do it, try as close as possible.) Glue your head to the knees.

Control your breathing

4. Inhale bend your knees until you touch the floor. Slide your right foot back, with the right knee an inch or less off the ground. Now look up as high as possible, arching your back.

5. Before exhaling once more, slide your left foot back to place it next to the right one and with your weight resting on the palms and toes, stretch both legs. Make sure your stomach pulls.

6. Exhale slowly , bend both knees on the floor, with your hips in the air, lower your chest and stick your forehead to the ground.

7. Now breathe slowly and look up, tilting your head back. Lift it up, followed by your upper chest. The lower part of the body - from the navel to the bottom - must be on the floor and the elbows slightly bent. Hold this position for three to five seconds.

8. Exhale slowly and elevate your hips to the feet, with the palms of the hands well supported on the floor and the arms and legs straight in a position of a Inverted V .

Relax in each position

9. Inhale slowly and bring your right foot forward as in position 4. The foot should be on the floor between your fingers. The left leg puts it almost in a straight line behind you, with your knee slightly on the ground. Raise your head, look up and arch your back.

10. Exhale slowly and take your left foot forward to place it next to the right one. Stretch your legs and stand, trying to keep your fingertips on the ground, try to touch the head with your knees as in position 3.

11. Inhale , raise your arms up as in position 2. Do not forget to squeeze your buttocks. Hold this position for three seconds.

12. Exhale slowly , lowering your arms to the sides. Just relax. Breathe and repeat the series two or three times.