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ghdhair100 · Wysłany: Pon 2:31, 28 Mar 2011 Temat postu: 12 Step Salute apt the Sun

An All-Around Yoga Exercise: 12-Step Salute to the Sun
One of the all-around yoga disciplines is the 12-step welcome to the sun. Do it once or double while you get up in the morn to aid relieve stiffness and invigorate the body. Multiple repetitions by night will help you to loosen; insomniacs often ascertain namely 6 to 12 rounds help them fall comatose.
1. Stand with your feet slightly apart, palms attach, thumbs against your chest.
2. Inhale deeply meantime slowly raising your hands over your pate, and curve back for distant for likely, while tightening your buttocks. Hold because three seconds.
3. Slowly exhale and bend forward, keeping your knees straight, until your fingers touch the ground appearance your feet. (If you can't touch the floor, go as near as you tin.) Bring your head in toward your knees.
4. Slowly inhale, bend your knees, and if your fingertips aren't appearance your feet ashore the floor, place them there. Slide your right foot back as distant as you tin go, with the right knee one inch hardly ever off the floor, (a lunge location). Now look up as high as possible, arching your back.
5. Before exhaling afresh, slide your left foot back until it is alongside the right an, and with your weight supported on your palms and toes, straighten either legs so that your body forms a flat aircraft. Make sure your stomach is pulled in.
6. Slowly exhale, bend either knees to the floor, bend with your hips in the atmosphere, lower your chest and forehead to the floor.
7. Now inhale slowly and look up, bending your brain back, then raising it, followed along your upper breast, then lower chest. Your lower body - from the hub down - should be on the floor,[link widoczny dla zalogowanych], and your elbows should be slightly bent. Hold for 3 to 5 seconds.
8. Exhale slowly and heave your hips until your feet and palms are smooth on the floor and your arms and legs are straight in one inverted V situation.
9. Inhale slowly and send your right foot forward as in position 4. The foot should be smooth on the floor between your fingertips. The left thigh should be nearly straight backward you, with its knee slightly off the floor. Raise your head, see up, and arch your back.
10. Slowly exhale and bring your left foot forward afterward to your right an. Straighten your legs and stand, trying to reserve your fingertips on the floor, and try to touch your head to your knees as in position 3.
11. Slowly inhale, raise your weapon up and stretch back as in position 2. Don't forget to constrict your buttocks. Hold for three seconds.
12. Slowly exhale, lowering your arms to your sides. Relax. Repeat the catena.
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