Since everything in life needs Yin and Yang to stay balanced, you can practice a Moon Salutation to even out the Yang in your life. This month, Shiva Rea presents ancient and unique Sun and Moon Salutation variations. 2. The moon was thought to contain amrita, “the stuff of the macrocosmic moon, the divine nectar of immortality,” which “pours itself into the world in the form of vivifying rain.” While the fiery sun in the abdomen was important for triggering the yogic process, its heat would, over time, cause aging, decay, and death. From here on you continue following steps to come back to the original position of Tadasana. Interlace your fingers and point your index fingers to the ceiling. Face up to the moon and stand in the position of Tadasana. Average: 4.5 (30 votes) If you're having issues with the player: Switch Player. See more ideas about moon salutation, yoga sequences, yoga flow. Tadasana/ Mountain Pose: Stand with your feet apart and rooted to the ground, and with your palms pressed together in Anjali mudra or prayer position while your thumbs rest on the sternum. The 15 steps in the sequence below represent 15 tithis , or lunar days; a 16th step honors the tantric goddess Shodashi, who presides over all the phases of the moon, as well as all that is perfect, complete, and beautiful. Moon Salutation, variation 2: In this variation, there are nine unique poses. Side Bend/Half Moon — Urdhva Hastasana/Konasana 2. This practice is a way to connect to a cooler, more liquid energy, and it’s structured differently than most yoga sequences. They are especially nice to do in the evening as the meditative, calming quality of the poses prepares the body and the mind for a restful sleep at night. Dec 3, 2016 - PM Yoga, Relaxation and Sleep. Begin with one leg. Download full size Chandra Namaskar PDF Version. Rest both hands on your lower leg, foot, or the floor. Like all other yoga practices, it is important that you learn Chandra Namaskar under proper supervision and guidance. There are many variations of Moon Salutations. Enjoy the Moon Salutations! There are many variations of the Moon Salutation yoga sequence but this is my favourite version that has a meditation that you say along with the poses for an even deeper connection and sense of empowerment. © Kripalu Center for Yoga & Health. Adapted from Tending the Heart Fire by Shiva Rea (Sounds True) Translations of text by Christopher Tompkins Detailed pose descriptions with modifications to meet your body’s unique needs, from menstruation to menopause and in between Moon Salutation is a yoga sequence, in Sanskrit, Chandra Namaskar. Sun Salutation variations video. Inhale as you lower your right arm to stretch it on the right side in line with your shoulder and turn your torso to the left side. Spread your fingers as if you want to reach sideways through your fingertips. Inhale, and exhale into Five-Pointed Star once again. The yoga Moon Salutation Sequence poses. Rise into Warrior 1, arms overhead. Moon Salutation is a yoga sequence, in Sanskrit, Chandra Namaskar. Megha Nancy Buttenheim, CEO and founding director of Let Your Yoga Dance® LLC and a Kripalu faculty member for more than 30 years, cocreated the classical version of Kripalu’s Chandra Namaskar, or Moon Salute. (This posture is the same as posture number 3 in the Sun Salutation.) At the same time, sweep your arms out to the side and overhead. Inhale, raise up and stretch your arms up and back to come in a crescent shape moon again. Just as there are dozens of variations of Sun Salutations, there are many versions of Moon Salutations. Exhale into Half Moon on the left side. Use any or all of these sequences at the start of your practice — particularly in the morning — to … Sequence - Moon Salutations. Use my words as a guide, but … Inhale, and exhale into Lateral Angle pose, right elbow to the left thigh. #beginnerworkout #YogawithSavitha Most of us are familiar with Sun Salutation but what about Moon Salutation ? Inhale as you raise your arms from the sides and overhead. Bring your palms together in a prayer position in front of your chest, resting your thumbs on your sternum and take a couple of deep gentle breaths. The word chandra means ‘moon’. Lift both hands up and tilt the upper part of the waist backward as much as you can. The moon salutation has a few variations, but the most common practice goes as follows: Mountain Pose → With a side stretch to the left and right. Comments. In Hatha yoga, ‘ ha ’ stands for the sun or yang or fiery energies. Bring your palms together in a prayer position. Adapted from Tending the Heart Fire by Shiva Rea (Sounds True) Translations of text by Christopher Tompkins There are several variations of the moon salutation, each very different from the other. Exhale as you bend your knees directly over your toes and lower your hips into a squat. Bend your left knee, keeping the back leg straight. Inhale and exhale. PO Box 309 There can be no Yin (dark) without Yang (light). Keep your feet grounded and your thighs firmly engaged. Moon Salutations aren’t just great for women, they were designed for women, by women. Face up to the moon … Have the motherly feeling of a goddess within your heart, gentle smile on your face. There are many variations of Moon Salutations, but the sequences typically include: mountain pose, standing crescent pose, goddess pose, triangle pose, pyramid pose and wide-legged squat over one leg. We’ve all done sun salutations, but Moon salutations are less-frequently taught (and underappreciated!). Just as Sun Salutations have many different variations, so do Moon Salutations. Exhale as you bend your upper torso to the left. Pyramid. Yin and Yang energy go hand-in-hand. Chandra Namaskar also stretches the spine, hamstrings, and backs of legs; strengthens leg, arm, back, and stomach muscles. See more ideas about yoga, moon salutation, yoga fitness. Bring your upper arms to the inside of your knees. Side Squat/Lunge on opposite leg. If difficult, rest your hands on your right thigh instead of on the floor. A Meditative Moon Salutation. Like sun salutations there are many variations of the moon salutation. To complete the second half, start over and do all steps leading with the right, and in steps 10-16 focus on the opposite side. Moon salutations are the energetic opposite of Sun Salutations. Monday–Friday 10:00 am–4:00 pm EST, Kripalu Center for Yoga & Health This is the variation of Chandra Namaskar that i use in my class . Moon Salutation, Variation One. Duration: 20: 25. Tap into the serenity inside and remain anchored with it all through the day. By Sejal Shah: Updated on: October 01, 2020. Log this session Add to favorites . Exhale the hands down to the sides, then inhale, sweeping the hands overhead into steeple position. Inhale back to center. It is recommended to work within your own range of limits and abilities. There are some variations of Moon Salutations. … Exhale as you release your arms. They are especially nice to do in the evening as the meditative, calming quality of the poses prepares the body and the mind for a restful sleep at night. Breathe deeply. Low Lunge. She can be followed on, Pranayama: The Top Beginner’s Guide to Yoga Breathing Exercises, Anxiety Relief at Your Fingertips: 5 Yoga Mudras for Quick De-stress, How To Make the Yamas and Niyamas Work for You in the Modern World, Alternate Nostril Breathing Technique (Nadi Shodhan Pranayama), Ahimsa: 10 Immediate Ways to Practice Non-Violence In Your Daily Life, Alone or Together, a Tree Stands Silent: The Spiritual Wisdom and Meaning of the Yogi’s Favourite-Tree Pose, Can’t Sleep? Choose from a variety of transformative programs and trainings designed to inspire, educate, and empower. Inhale the arms overhead to Mountain pose, bringing the legs closer together. There are some variations of Moon Salutations. Alternatively to deepen the pose, inhale as you step your left foot in toward your right and lower your tailbone, coming into a low squat. Lower your arms down by your sides on an exhalation. Exhale, bend to the right, and then inhale to come back to center. Complementary to the Surya Namaskar sequence, the Sun Salutation, it’s part of the balanced approach of energies yoga offers.. Like the sun comes out every day, with its energy of fire and action; the night and the moon always arrive, bringing the time to rest, look inside and calm down. Inhale and turn your right toes to point to the right of your mat, align your right knee over the right ankle. Watch and follow along with Garden of the Heart's instructor Cindy Turner, as she leads you through a variation of Chandra Namaskar, the Moon Salutation. Exhale as you slide your torso toward your right foot, balancing on your right foot, place your hands on the floor to the inside of your right foot. But the Kripalu version of chandra namaskar was created with women in mind. Chandra Namskar -Moon Salutation 2 New version of the Chandra Namaskar (Moon Salutation) Poster. Instructor Guy Friswell. Sit comfortably with a long, straight spine, hands in prayer position. Mentioned here are the steps for a traditional Chandra Namaskara: Tadasana: Stand with your feet together, body aligned with breath. Step by step, you will build up to the ninth pose, and then continue back down to the first pose, focusing on the opposite side of the body, that makes a total of 17 poses. Bring the palms together like joining them during prayer, stretch the hands over the head and lengthen the spine. The yogic term “Hatha” also indicates these individual yet interconnected qualities – “Ha” referring to the warming, active energy of the sun, and “tha” – the cooling, receptive elements of the moon. But unlike Sun Salutations, where we are encouraged to hold each pose for a longer time, in Moon Salutation, poses flow into each other without much hold in each position. Please honor and respect the capacity of your breath and body! Thus, Sun Salutations are a “Yang” practice while Moon Salutations tap into “Yin” energy. All rights reserved. Rest your left hand on the outside of your shin or ankle and extend your right hand straight up to the ceiling. Inhale and come back to the center. Inhale as you straighten your legs, keeping your feet wide apart. Scholarships are a vital part of Kripalu's mission to empower people and communities to realize their full potential. Return to center, inhale, step your right leg back to hip-width, and lift the arms overhead into steeple position. Complementary to the Surya Namaskar sequence, the Sun Salutation, it’s part of the balanced approach of energies yoga offers.. Like the sun comes out every day, with its energy of fire and action; the night and the moon always arrive, bringing the time to rest, look inside and calm down. Exhale and fold your torso over your right leg. Lower your arms down by your sides on an exhalation. Dec 23, 2019 - Explore Ivy Yong's board "moon salutations" on Pinterest. Here is the full sequence with the steps. Unlike Sun Salutation that starts from leading with the right leg, in Moon Salutation, we can start with the left leg or left side of the body leading the sequence. 1. Rotate your left foot 90 degrees, toes point to the left side. Pyramid. The sequence of asanas is the same as Surya Namaskar except that Ardha Chandrasana is performed after Ashwa Sanchalanasana. Please sign-up to request Moon Salutation Variation D steps and we will notify you as soon as your request has been completed.. Complete the Gentle Moon Salutation with eyes closed and several long, deep breaths. In this short class, Guy guides you through a series of three distinct salutation sequences: salute to all directions, salute to the gods and goddesses, and salute to the moon. Flow both arms down toward the right leg as you pivot your body, lowering toward the knee. There are many different variations to Moon Salutation. It's time to DOYOU and become your best self. Inhale back up to Five-Pointed Star. Exhale fully. 57 Interlaken Road We become more creative, more receptive to change and better able to listen to our bodies’ needs. Take a few long, deep breaths. That is why it is a good idea to alternate very intense yoga days, with a more relaxing practice like Moon Salutation. The soothing Moon Salutations can be included as part of a longer class or practised by themselves as a restorative sequence to cool and relax the body. Megha takes us through a gentle Moon Salutation, using the character strengths related to transcendence as a lens for the practice. Chandra Namaskar helps you in channelizing the lunar energy; which has cool, relaxing, and creative qualities. Pivot the torso a quarter-turn to the front, lowering the arms to shoulder height and coming into Warrior II, still gazing over your left shoulder. Moon Salutation (Chandra Namaskar) The practice of Moon Salutation (Chandra Namaskar) is a reflection of Surya Namaskar (Sun Salutation), just as the moon has no light of its own but reflects the light of the sun. Practice this at night and preferably in an area where you can see the moon. Sun Salutations are often done at the start of a yoga class or session, to warm up and awaken the body and create energy and heat. watch now. Inhale, extend your arms out to the sides at shoulder-height with your palms facing upward. Chandra Namaskar has 12 steps and each stage has a mantra. 16. What I am sharing below is a traditional form of the Chandra Namaskar or the classical moon salutation, with the poses and their sanskrit names. It is best to practice this sequence during the new moon, full moon or waning phases of the moon when our energies are lower. The practice of Hatha yoga, therefore, seeks to unify these apparently opposing elements. Extended Triangle . Sejal Shah, E-RYT 500 Sri Sri Yoga Teacher, YACEP, C-IAYT, Meditation Teacher, Happiness expert, NYU Post Graduate Medical School approved Yoga-CME retreat facilitator, Mind-Body Wellness Writer, Homeopath. Turn your toes forward and step your left foot next to your right. Inhale back to center. classical version of Kripalu’s Chandra Namaskar, Six Practices to Honor the Winter Solstice. This centering, grounding, and flowing practice is a great way to honor the full moon. Sit comfortably with a long, straight spine, hands in prayer position. From dynamic presenter programs and workshops to virtual healing arts offerings, explore all Kripalu has to offer you in the comfort of your home. Sweep your left arm overhead to the right side. Read the steps and see the accompanying pose in the illustration, before trying it: Illustration by Vandana Nihalani. These are practiced before the sequence is reversed with the postures on the other leg. Rest your thumbs on your sternum and take a couple of gentle breaths. Extended Triangle. Exhale into Half Moon pose to the right. Know more about SKY Breath MeditationTM practiced by millions worldwide to find calm, day after day. Variations: You can remain in the pose for several deep breaths. Exhale into Half Moon pose to the left. Moon Salutation Sequence 1. 866.200.5203  Apr 1, 2016 - Explore Eva Sleczka's board "Moon salutation", followed by 860 people on Pinterest. Like the popular Sun Salutations (Surya Namaskara), each pose in a Moon Salutation is also coordinated with your breathing: inhale to stretch and extend, and exhale to bend and release. There is no one right way to do a Sun Salutation, unless of course you practice in a lineage that mandates the practice only be done one way (which is fine, but just do me a favor and make sure you understand why, and are satisfied with the answer, before you blindly follow any mandates in yoga). Exhale, bring your hands to your chest in namaste. DOYOU is a … We have 2500+ yoga poses with many Moon Salutation Variation D modifications along with 90000+ reference yoga sequences and cues. Variant sequences named Chandra Namaskar, the Moon Salutation, are sometimes practised; these were created late in … If you’re ready to get a deeper perspective on Namaskars and maybe even meet a lifelong yoga mentor, sign up now for YJ’s year-long membership. Slow Flow: Salutation Variations . Gentle Moon Salutation with Megha Nancy Buttenheim. Even if you start with the right side it is alright as long as you balance on both sides. Your gift helps create a more awakened, compassionate, and connected world. Moon Salutations are a beautiful, soothing and grounding sequence of yoga postures. Exhale as you fold your torso over your left leg. Inhale as you straighten your legs. There are several variations of the moon salutation, each very different from the other. Exhaling, extend your right leg, turning your right toes forward or keep them facing right side, and your palms on the mat. Inhale as you extend your left leg on the left. Moon Salutation (Chandra Namaskar) The practice of Moon Salutation (Chandra Namaskar) is a reflection of Surya Namaskar (Sun Salutation), just as the moon has no light of its own but reflects the light of the sun. In this short class, Guy guides you through a series of three distinct salutation sequences: salute to all directions, salute to the gods and goddesses, and salute to the moon. The Moon Salutation is relaxing, yin and feminine whereas the Sun Salutation is energizing, yang and masculine. Seated Moon Salute. Kripalu experts and visiting faculty share their views on yoga, health and wellness, nutrition, relationships, creativity, and spirituality. Share . Exhale as you bend your knees directly over your toes and lower your hips into a squat. Even the salutations to the moon can be too warming for the muscles at some times. Seated Moon Salute. On any given day, including SKY Breath Meditation- a powerful breathing meditation in your routine could be a total game changer. The moon salutation is more yin then the Sun Salutation, it is very calming and restorative. With your hands on the chair for support, slowly step the feet out to Five-Pointed Star. Here is the full sequence with the steps. Here are some fun Moon Salutation variations for your yoga flow. This month, Shiva Rea presents ancient and unique Sun and Moon Salutation variations. Jan 11, 2015 - moon salutation | ... different variations here and a nice alternative to Sun Salutations. Indent the right foot inward at a 45-degree angle. 18 by 24 inch, laminated poster of the popular Vinyasa known as the Moon Salutation. Try this Ujjayi Breathing (Video Included) and Sleep Deep, Eye Exercises: How to Improve Eyesight Naturally, Mind Control: The 4 Kinds of Attitude You Can Develop For Peace of Mind, Effective Management Mantras for a Successful Business, Just Do It! Draw your navel in and up, and … Mountain Pose. According to hatha yoga, this force also resides within us. Anjali Mudra (Salutation Seal), variation Move into a lunar state: Step your feet hip-width apart, turn your palms up, and join your pinkies together in a mudra of letting go and inward listening. 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. Download full size Chandra Namaskar PDF Version. Rotate your left leg inward and bring your left knee to the floor, pressing through the top of your left foot. These are practiced before the sequence is reversed with the postures on the other leg. Move into Goddess pose, with the elbows bent and the hands overhead.