Among all-around yoga training is the 12-step salute to the sun. I always make them before starting five tibetan rites. Do it maybe once or twice when you stand up in the morning to assist you relieving stiffness and invigorate the body. Several repetitions at night will allow you to to relax; insomniacs frequently discover that six to 12 rounds supporting them fall asleep. For me it works well for worm up before my five tibetan rites ritual.

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

2. Inhale deeply while slowly raising your hands over your head, and bend back as much as you can, while tightening your buttocks. Hold for three seconds.

3. Slowly exhale and bend forward, keeping your knees straight, till your fingers touch the floor outside your feet. (In case you are not able to touch the floor, go as close as you could.) Bring your head in toward your knees.

4. Slowly inhale, bend your knees, and if your fingertips won’t be outside your feet on the floor, put them there. Slide your right foot back as far as you could go, while using the right knee an inch or so off the floor, (a lunge position). Now look upwards as high as possible, arching your back.

5. Prior to exhaling again, slide your left foot back until it is beside the right one, and along with your weight supported on your palms and toes, straighten each legs so that the body forms a flat plane. Make sure your stomach is pulled in.

6. Slowly exhale, bend each knees towards the floor, bend together with your hips upwards, lower your chest and forehead towards the floor.

7. Now inhale slowly and up-wards, bending your head back, then raising it, followed by your upper chest, then lower chest. Your lower body – from the navel down – need to be on the floor, and your elbows must be slightly bent. Hold for three to five seconds.

8. Exhale slowly and raise your hips until your toes and palms are flat on the floor and your arms and legs are straight in an inverted V position.

9. Inhale slowly and bring your right foot forward as in position four. The foot really should be flat on the floor between your fingertips. The left leg ought to be practically straight behind you, with its knee slightly off the floor. Raise your head, look up, and arch your back.

10. Slowly exhale and get your left foot forward next to your right one. Straighten your legs and stand, attempting to keep your fingertips on the floor, and try out to touch your head to your knees as in position three.

11. Slowly inhale, raise your arms up and stretch back as in position 2. Don’t forget to tighten your buttocks. Hold for three seconds.

12. Slowly exhale, lowering your arms to your sides. Relax. Repeat the series.

Now it’s time to start practicing five tibetans.