One of the Yoga All-Around exercises is a 12-step tribute to the sun. Do it once or twice when you wake up in the morning to help reduce stiffness and refresh the body. Some repetitions at night will help you to relax; Insomnia often finds that six to 12 rounds help them fall asleep.
1. Stand with your feet a little separated, your palm together, thumb to your chest.
2. Take a deep breath -deeply while slowly raising your hand over your head, and bending back as far as possible, while tightening your buttocks. Hold for three seconds.
3. Slowly breath and bend forward, keep your knees straight, until your fingers touch the floor outside your feet. (If you can't touch the floor, go as close as possible.) Bring your head to your knees.
4. Inhale gently, bend your knees, and if your fingertips are not outside your feet on the floor, place it there. Slide your right foot back as far as you can, with a right knee about one inch from the floor, (Lunge position). Now look as high as possible, curve your back.
5. Before exhaling again, slide your left foot back to the right side, 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.
6. Slowly breathing, bend your knees to the floor, bend with your hips in the air, lower your chest and forehead to the floor.
7. Now take a breathing slowly and look up, bow your head back, then remove, followed by your upper chest, then the lower chest. Your lower body - from the navel down - must be on the floor, and your elbows must be a little bent. Hold for three to five seconds.
8. Exhale slowly and lift your hips until the legs and palms are flat on the floor and arms and legs straight in the V position upside down.
9. Inhale gently and bring the right foot forward as in position 4. The foot must be flat on the floor between your fingertips. The left foot must be almost straight behind you, with a little knee from the floor. Lift your head, look up and curved your back.
10. Slowly breath and bring your left foot forward on your right. Straighten your feet and stand up, try to keep your fingertips on the floor, and try to touch your head to the knee like in position 3.
11. Take a breathing slowly, lift your arms up and fountain again as in position 2. Don't forget to tighten your buttocks. Hold for three seconds.
12. Slowly breathing, lower the arm to the side. Relax. Repeat the series.
