A whole yoga exercise: 12-step Greetings to the Sun

The 12-step salute to the sun is one of the all-around yoga exercises. Do it once or twice in the morning to help relieve rigidity and strengthen the body. Nighttime multiple repetitions help you relax; sleepless people often find that six to 12 rounds help them fall asleep.

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

2. Inhale deeply while lifting your hands slowly across your head and bend back, tightening your flesh. Hold three seconds. Hold three seconds.

3. Exhale your fingers slowly and bend them straight, until your finger touches the floor outside your feet. (If you can't touch the floor, get as close as possible.) Take your head to your knees.

4. Inhale your knees slowly, and if your fingertips are not on the floor outside of your feet, place them there. Slide back as far as you can, with the right knee about an inch off the floor (a lunge position). Look up now, arching your back as high as possible.

5. Slide your left foot back before exhaling again until it is next to the right, and straighten both legs with your weight supported in your handles and toes so your body is a flat plane. Make sure your belly is pulled in.

6. Exhale slowly, bend the two knees to the floor, bend in the air, lower your chest and forehead to the floor with your hips.

7. Inhale yourself now slowly, look up, bend your head back, then raise it, then your top chest, then your bottom chest. Your lower body should be on the floor - from the navel down, and your elbows should be slightly bent. Hold for 3 to 5 seconds.

8. Exhale slowly and lift your hips until your palms and feet are flat on the ground and your legs and arms in inverted V position straight.

9. Slowly inhale and pull your right foot as it is. 4. The foot between your fingertips should be flat on the floor. The left leg, with its knee slightly off the floor, should be almost straight behind you. Raise your head, look up, and your back arch.

10. Exhale your left foot slowly, and take it to your right foot. Straighten your legs and stand, try to hold your fingertips on the floor, and touch your head as in position 3.

11. Inhale slowly, lift up your arms and stretch back to position 2. Don't forget your buttocks tightening. Hold three seconds. Hold three seconds.

12. Lower your arms to your sides, slowly exhale. Relax. Repeat series. Repeat series.