All yoga exercises: 12-step sun pose

All yoga exercises: 12-step sun pose

One of the most common yoga poses is the 12-step sun pose. Do this once or twice when you wake up in the morning to reduce stress and energize the body. Repeating it several times in the evening will help you relax; It usually takes six to twelve hours for insomniacs to fall asleep.

1. Stand with your feet slightly apart, hands together, thumb on your chest.

2. Take a deep breath as you slowly raise your arms above your head and lean back as far as possible, keeping your hips straight. Hold for three seconds.

3. Exhale slowly and lean forward, keeping your knees straight, until your toes touch the ground on the outside of your feet. (If you can't do it on the ground, get as close as possible.) Bring your head to your knees.

4. Exhale slowly, lean forward and place your fingers on the outside of your legs if they are not on the floor. Place your right foot as far out as possible, with your right knee about an inch off the floor (lunge position). Now look back as high as possible. 9. Get your belly pulled.

5. Exhale slowly, bending both knees towards the floor, rotating your hips in the air, lowering your chest and forehead towards the floor.

6. Now inhale slowly and look up, tilt your head back, then lift, then lift your upper chest, then your lower chest. Your lower body should be on the floor from your waist down and your elbows should be slightly bent. Hold for three to five seconds.

7. Exhale slowly and lift your hips until the feet and hands are flat on the floor and the arms and legs are extended in a V position. Inhale slowly and bring your right foot forward as in step 4. The foot should be flat. the place between the toes. The left leg should be close to you and the knee should be slightly lower. Lift your head, look up and lean back.

8. Slowly lean forward and bring your left foot in front of your right side. Try to keep your toes on the floor by keeping your legs straight and try to touch your head to your knees, as in the 3rd position.

9. Exhale slowly, raise your arms and straighten your back as in position 2. Don't forget to tighten your glutes. Hold for three seconds.

10. Exhale slowly and lower your arms to your sides. I am relaxing. Repeat the sequence.