An all-around yoga exercises is the 12-step hi the sun. Do it once or twice when you get up in the morning to help relieve stiffness and invigorate the body. Several evening rehearsals will help you relax, insomnia often find that six to 12 rounds help them fall asleep.
1. Stand with your feet slightly apart, palms, thumbs against your chest.
Two. Inhale deeply while slowly lift your hands over your head and bend as much as possible while squeezing the buttocks. Hold for three seconds.
Three. Slowly exhale and bend forward, keeping your legs straight, until your fingers touch the floor outside your feet. (If you can not touch the floor, go as close as possible.) Tilt your head to the knees.
April. Slowly inhale, bend your knees, and if your fingers are not outside your feet on the floor, place there. Slide your right foot back as far as you can go with the right knee an inch off the ground, (a lunge position). Now look up as high as possible, arching your back.
May Before the end of new, slide your left foot until it is right, and with your weight supported on your palms and toes, straighten your legs so that your body forms a flat surface . Make sure your stomach is pulled in.
June Slowly exhale, bend your knees on the floor, bend your hips in the air, lower your chest and forehead to the ground.
July. Now inhale slowly and look up, tilting his head back and then lifting, followed by your chest, then lower chest. The lower body - the navel down - should be on the floor, and elbows should be slightly bent. Hold for three to five seconds.
August Exhale slowly and raise your hips until your feet and palms are on the ground, 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 his fingers. The left leg should be almost straight behind you, with its knee slightly on the floor. Raise your head, look up and arch your back.
10. Slowly exhale and bring your left foot next to your right. Straighten your legs and stand, trying to keep your hands on the floor and try to touch your head to your knees in position 3.
11. Slowly inhale, raise your arms and back as in position 2. Do not forget to tighten the buttocks. Hold for three seconds.
12. Slowly exhale, lowering your arms at your sides. Relax. Repeat the series