by Glenda Thompson

Created on: June 28, 2008   Last Updated: September 14, 2008

Yoga works 100 per cent of the body by carefully stretching, toning and firming all the muscles in accordance with their natural movements. All one needs, to keep fit and supple throughout the day is a fifteen minute yoga session. In the evening, a further fifteen minutes of Yoga will help you to unwind, relax and prepare for a great night's sleep. As you continue your yoga practice on a daily basis, you will find your whole body start to feel better. The energy of your youth will be restored and you will acquire a new and real zest for life.

Here is an easy sequence to follow for both morning and evening: The exercise is known as the Salute to the sun (as it comes up in the morning, and as it goes down in the evening). This is a "stay young" insurance policy! The movements should be done slowly and methodically. Start with five repeats and work up to ten.

1. Stand straight with your feet 12 inches apart. Place your hands together as if in prayer. Inhale slowly and deeply then slowly exhale through your nose.

2. Inhale deeply and lift your arms above your head. Relax and bend backwards, exhaling into your maximum position.

3. Inhale slowly and return to an upright position, stretching your arms up in the air. Keep your head up, your back flat and legs straight and slowly bend forwards and relax in your maximum position without straining.

4. Keeping your hands on the floor, inhale and stretch your right leg back and look at the sky/roof.

5. Exhale and stretch your left leg back.

6. Take your knees to the floor, then chest then chin.

7. With your lower abdomen on the floor and your hands on either side of your body at shoulder level, inhale and slowly lift your upper body from the floor and stretch gently back into the "cobra position"

8. Tucking in your toes, press down on your hands and lift your bottom in the air as you exhale and stretch your heels down towards the floor. Lower your head between your arms towards the floor.

9. Inhale and draw your right foot forwards placing it near your hands.

10. Exhale and bring your left foot forwards. Now drop your head and lift your bottom in the air and lift your bottom in the air - with regular practise, you will eventually be able to touch your chin to your shins, with your hands flat on the floor beside your feet.

11. Now inhale slowly, lift your head and arms and gently return to a standing position.

Salute to the Sun is the perfect way to warm up before a regular yoga session. It can ideally be followed by the "pose of the

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