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Yoga Sun Salutation in 12 Easy Steps

By RealAge

We see yoga as having two major advantages in terms of making your RealAge younger: One, it increases your flexibility. Your muscles aren’t static tissues. They move, they expand, they contract. The more flexible they are, the better range of motion you have and the less stress you’ll put on your joints doing normal activities.

Two, yoga increases your strength. No, you’re not holding any weights in yoga, and yes, yoga looks more tranquil than a Pacific Ocean sunset. But some of these poses are as taxing as they are relaxing. They force your muscles to lift and hold your body weight, which counts as resistance training.

Doing the Sun Salutation every day works most of your muscle groups in one flowing routine.
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Mountain Pose Step 1

yoga, sun salutation, mountain pose yoga sun salutation in 12 easy steps 1. Stand with both feet touching. Bring your hands together, palm to palm, at the heart. Make sure your weight is evenly distributed. Exhale.

Sun Salutation Step 2

yoga, sun salutation yoga sun salutation in 12 easy steps 2. Raise your arms upward. Slowly bend backward, stretching arms above the head. Relax your neck. Inhale.

Bend Forward Step 3

yoga, sun salutation yoga sun salutation in 12 easy steps 3. Exhale while you slowly bend forward until your hands are in line with your feet, touching your head to your knees, if possible. Press your palms down, fingertips in line with toes (bend your knees if you have to), and touch the floor.

Lunge Step 4

yoga, sun salutation, lunge yoga sun salutation in 12 easy steps 4. Move your right leg back behind your body in a wide lunge. As you inhale, keep your hands and feet on the ground, with your left foot between your hands, and raise your head.

Plank Step 5

yoga, sun salutation yoga sun salutation in 12 easy steps 5. Bring your left foot together with your right foot.

Push Up Step 6

yoga, sun salutation, push-up yoga sun salutation in 12 easy steps 6. Exhale as you lower your body, resting on your forearms.

Upward Facing Dog Step 7

yoga, sun salutation yoga sun salutation in 12 easy steps 7. As you inhale, lower your pelvis to the ground and raise your head and bend backward as far as possible, while straightening your arms.

Downward Dog Step 8

yoga, sun salutation, downward dog yoga sun salutation in 12 easy steps 8. Putting your hand on the ground and keeping your arms straight, raise your hips and align your head with your arms. Exhale.

Lunge Step 9

yoga, sun salutation yoga sun salutation in 12 easy steps 9. Slowly inhale and bend your right leg to take a wide forward step. Keeping your hands firmly on the ground, place your right foot between your hands and lift your head up.

Bend Forward Step 10

yoga, sun salutation yoga sun salutation in 12 easy steps 10. Keeping your hands in place, bring both feet together. Straighten your legs but keep your waist bent and upper body lowered. Touch your head to your knees, if possible. Exhale.

Sun Salutation Step 11

yoga, sun salutation yoga sun salutation in 12 easy steps 11. Slowly rise, straightening your back into a standing pose. Bend backward, stretching your arms above your head as you inhale.

Mountain Pose Step 12

yoga, mountain pose yoga sun salutation in 12 easy steps 12. Return to position number 1. Exhale.

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