Should you ever find yourself hard to close your eyes at night, or waking up too early, consider practicing the 12-step salute to the sun yoga exercises.
Doing so once or twice in the morning will relieve your body stiffness and refresh its vitality. While doing the same routines multiple times at night will help you relax.
Here are the moves of 12-step salute to the sun yoga:
1. Stand up, part your feet slightly. Keep your palms closed to each other, with thumbs against your chest.
2. Deeply inhale, at the same time raise your hands over your head. Bend your back as far as possible while tightening your buttocks. Hold onto this pose for 3 seconds.
3. Slowly exhale, at the same time bend your body forward. Keep your knees straight. Bend your body forward till your fingers touch the floor outside your feet. If you cannot do it, go as far as you can. Pull back your head toward your knees.
4. Slowly inhale, and at the same time bend your knees. If your fingertips are not touching the floor outside your feet, place them on your bent knees. Slide your right foot back as far as possible, with the right knee an inch or so off the floor. Arch your back.
5. Before the next exhale, slide your left foot back until it is placed beside the right one. Let your body weight supported on your palms and toes, and then straighten both legs that your body forms a flat plane. Pull in your stomach.
6. Slowly exhale, at the same time bend both knees to the floor. Keep your hips up. Lower your chest and forehead forward to the floor.
7. Slowly inhale and look up. Bend your head back, and then raise it. It is to be followed by your upper chest, and then by your lower chest. Your lower body, starting from the navel, should be on the floor. Remember, bend your elbows. Hold this pose for 3 – 5 seconds.
8. Slowly exhale, at the same time raise your hips till your feet and your palms are on the floor, all flat. Keep your arms and legs straight in an inverted V position.
9. Slowly inhale, at the same time slide your right foot forward as in position no. 4. It should be flat on the floor between your fingertips. Your left leg should be almost straight behind, with its knee slightly off the floor. Raise your head up. Arch your back.
10. Slowly exhale, at the same time bring your left foot forward. Place it next to the right one. Straighten your legs and hands. Keep your fingertips on the floor; if it is hard to do, go as far as possible. Push forward your head till it touches your knees as in position no. 3.
11. Slowly inhale, at the same time raise your arms. Stretch your back as in position no. 3. Remember, your buttocks should be tightened, too. Hold onto this pose for 3 seconds.
12. Slowly exhale, at the same time lower your arms to the sides of your body. Relax.
13. Repeat moves above all over again.
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