Twelve Step Salute to the Sun Exercise

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The single most effective multifaceted yoga exercise to help you lose weight is the twelve-step salute to the sun workout. Whether it is done in the morning or at night the results are multifaceted and overall good. Doing it in the morning relieves stiffness and energizes the body. Numerous repetitions at night, helps you relax. Six to twelve rounds can often help overcome sleeplessness.

1. Stand with your feet slightly apart, palms together, thumbs against your chest.

2. Inhale deeply while slowly raising your hands over your head, and bend back as far as possible, while tightening your buttocks. Hold for three seconds.

3. Bend forward while exhaling slowly, keeping your knees straight until your fingers touch the floor on the outside of your feet. If you are unable to touch the floor, get close to the floor as possible. Align your head toward your knees.

4. Inhale slowly while bending your knees placing your fingertips outside your feet on the floor. Slide your right leg back as far as it can go, with the right knee slightly off the floor. Look up as high as possible while arching the back area.

5. Prior to exhaling again, slide your left leg back alongside the right one. With your weight supported on your palms and toes, straighten both legs so that your body assumes the form of a flat plane while pulling in the stomach.

6. Slowly exhale, bend both knees to the floor, bend with your hips in the air, and lower your chest and forehead to the floor.

7. While looking up, inhale slowly bending your head backward, then raising it, followed by your upper chest, then the lower chest. The lower body from the waist down is on the floor and both elbows are slightly bent. Hold for three to five seconds.

8. Exhale slowly and raise your hips until your feet and palms are flat on the floor and your 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 your fingertips. The left leg should be almost straight behind you, with its knee slightly off the floor. Raise your head, look up, and arch your back.

10. Slowly exhale and bring your left foot forward next to your right one. Straighten your legs and stand, trying to keep your fingertips on the floor, and try to touch your head to your knees as in position 3.

11. Slowly inhale, raise your arms up and stretch back as in position 2. Don't forget to tighten your buttocks. Hold for three seconds.

12. Slowly exhale, lowering your arms to your sides. Relax and repeat the series.

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