If you would like to view another version of a Moon Salutations you can check out Shiva Rea’s Lunar Flow Yoga DVD. Repeat the moon salutation as many times as you feel necessary. Press palms together at elbow level in anjali mudra. Root your feet, hug your thighs together, and lift your crown to the moon. Anjali Mudra: Complete the cycle by coming back to Tadasana. Root left foot and left hip, extending torso, come back through center – bending to the right. Root right foot and right hip, extending torso, and bend to the left. Step the left foot toward the right foot as you lift arms overhead, interlacing fingers and pointing index fingers upward in temple position. Half Moon: Straighten the legs and turn the toes forward. Goddess: Soften knees and squat, lowering your sitting bones and bend your elbows downward, but raise your hands and fingertips upward.ġ6. Extend fingertips and arms at shoulder level.ġ5. Hug thighs to the middle and lift your crown skyward. Root feet and straighten legs, keeping feet wide apart. Star: Bring both arms to shoulder level, turning toes slightly outward. Triangle: Sweep right arm upward and back, sliding left hand along the left leg toward the ground.ġ4. Root your feet and tighten your thighs, lifting your kneecaps.ġ3. Rest your hands on leg, foot, or the floor. Pyramid: This time fold over the straightening left leg. Root the left foot and top of the right foot into the floor.ġ2. Lunge: Pivot to face the left knee, with hands on either side of the left foot, rotating the right leg and bringing the right knee to floor (or optionally, keep the knee raised for more challenge). If that is too challenging, keep the palms on the floor.ġ1. Bring your hands together in anjali mudra. Wide Leg Squat: With hands once again on the floor, extend the left leg to the left. Keep the knees and feet pointing in the same direction.ġ0. If your heels are lifted, don’t worry about it you could try keeping the feet a little wider apart. If flexibility allows, bring palms together at your heart. Squat: Bring the right leg toward center. If that is too challenging, keep the palms on the floor.ĩ. Wide Leg Squat: Bring both hands to the inside of the right foot, and lower your tailbone as you pivot the right foot to face forward, rotating the left leg so that toes point upward (more challenging is to point left foot forward). Root the right foot and top of the left foot into the floor.Ĩ. Lunge: Bend the forward (right) knee, bringing hands to floor on either side of front foot, and lower your back knee to floor (or optionally, keep the knee raised for more challenge). Root your feet and tighten your thighs, lifting your kneecapsħ. Rest your hands on leg, foot, or on the floor. Pyramid: Lower both hands toward right foot, folding over the right leg. Lower right hand as you raise left handĦ. Triangle: Turn right toes to right, left heel to left, and press hips left, extending torso to right. Extend fingertips and arms at shoulder level.ĥ. Star: Root feet and straighten legs, keeping feet wide apart. Soften knees and squat, lowering your sitting bones and your bent elbows downward, but raise your hands and fingertips upward.Ĥ. Goddess: Step to the right and point feet slightly outward. Root right foot and right hip and, extending the torso, come back through center – bending to the left. Root left foot and left hip, extending torso and bend to the right. Half Moon: Lift arms overhead, interlacing fingers, and pointing index fingers upward in temple position. Press palms together at elbow level in anjali mudra (prayer).Ģ. Use your breath as the envelope for all movements – begin the breath before you begin the movement and end the movement before you end the breath.ġ.
This Chandra Namaskar (Moon Salutation) begins in Mountain Pose (Tadasana), just like a Sun Salutation. You may find it a great way to prepare the hips for a yin session targeting the liver. The offering below is based on the Kripalu tradition as adapted by the Ra-Hoor-Khuit Network.
Just as there are dozens of variations of Sun Salutations, there are many versions of Moon Salutations. However, on a cold winter morning when the muscles are very stiff and frozen, a few rounds of a moon salutation could be ideal just before a yin practice. Even the salutations to the moon can be too warming for the muscles at some times. But, the moon is yang relative to the earth. Everything is relative: the sun is yang relative to the moon.
0 kommentar(er)
