Dissolve morning stiffness with sun salutation

• The sun salutation consists of twelve individual positions that flow into one another as a sequence of movements. In the beginning you can also practice the individual positions and breathing first, and with a little more practice you can then combine the positions to form the complete yoga exercise.
• It is best to do the exercise immediately after getting up in the morning or as a warm-up exercise before the rest of your yoga program. The sun salutation loosens the whole body and is therefore particularly suitable for getting rid of the annoying morning stiffness. When breathing, make sure that you always breathe in through your nose and out through your mouth.

How to solve your morning stiffness with the sun salutation

1. Stand up straight with your feet together. Breathe out calmly and slowly, pressing your palms together at chest level. Hold this position for a moment.
2. Inhale slowly and calmly through your nose. While doing this, raise your poor slowly over the head backwards. The shoulder blades converge a little, the chest opens.
3. As you slowly exhale, bend forward and place your hands flat on the floor. Make sure your move stays straight when bending forward. In the best case, the hands are to the right and left of the feet. The legs should be straight if possible, just when you can't get your hands on the floor, bend your knees slightly.


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4. Inhale slowly and crouch down. Take a backward lunge with your right leg. The knee and toes of the right leg are firmly on the floor and support you, just like your hands, which are shoulder-width apart to the right and left of your left leg. Lift your head up very slightly.
5. Now take your left leg back as well, similar to the starting position for push-ups, and hold your breath briefly. In this position, your back must be straight and your bottom lifted slightly upwards.
6. Breathe out slowly and calmly through your mouth again as you come down a little with your body. The forehead, chest, knees and toes should touch the floor, but the pelvis should not.
7. Lower your body completely, then inhale and slowly raise yours upper body. The arms remain loosely bent next to the body and do not push it upwards. The pelvis should remain on the floor, but the buttocks and legs should not be tense. When your torso is as high up as you can, tilt your head back and pause for a moment.
8. On the exhale, push yourself back into a position similar to position number 5. Now lift your pelvis so that your bottom is the highest point. Look down and press your heels into the floor.
9. Inhale again and step forward with your right foot so that your right foot is between your hands. The position is the same as number 4, only this time the right leg is in front.
10. As you exhale, place both legs next to each other again and take position 3. Meanwhile, keep your hands on the same spot.
11. While you breathe in slowly again, straighten up and stretch your hands up behind your head, as already described in position 2, and pause for a moment.
12. Now breathe out slowly, lower your arms and let them hang loosely next to your body.

Before you continue with another exercise or start the day fit and lively, stay in your last position for a moment and breathe in and out calmly a few times. Your muscles, joints and ligaments should now be loose and warmed up, the morning stiffness gone. The background of the sun salutation is symbolic and is intended to express gratitude in front of the sun, as the origin of life. With the appropriate setting, the yoga- Exercise that is purely physical can even become a spiritual experience.