Keep your upper arms and forearms at 90-degree angles. Bring the tips of your index finger and thumb together. Exhale, bend your elbows, and point your fingertips toward the ceiling. Inhale, extend your arms out to the sides at shoulder height with your palms facing upward. Exhale as you bend your knees directly over your toes and lower your hips into a squat. Inhale as you step your left foot wide apart from your right and turn your toes out slightly. Exhale, and bring your hands to your chest in namaste. Exhale, bend to the right, and then inhale to come back to the center. Keep your feet grounded and your thighs firmly engaged. Exhale as you bend your upper torso to the left. Interlace your fingers and point your index fingers to the ceiling. Bring your palms together in prayer position in front of your chest, resting your thumbs on your sternum, and take a couple of deep gentle breaths. Stand with your feet hip-width apart in the middle of your mat. Here is the full sequence with each step described fully. Enjoy your moon salutations! Get your mat and practice moon salutations with me! 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, which makes a total of 17 poses. In this variation, there are nine unique poses. Please see the step-by-step sun salutation sequence instructions here. Unlike sun salutations which begin with the right leg, in moon salutations we can start with the left leg leading the sequence. If you find yourself struggling to breathe, ease up a bit. It is recommended to work within your range ability. This integrates the body and mind and provides a meditative aspect to your practice. Keep breathing gently and evenly through your nose as you move into different poses. Here are two variations that are easy and suitable for yoga students of all levels. There are several variations of moon salutations. How to practice the moon salutation sequence Like all other yoga practices, you may want to want to have guidance from a yoga instructor until you feel confident to practice on your own. Moon salutations also stretch your spine, hamstrings, and backs of legs, while strengthening your leg, arm, back, and stomach muscles. Moon salutations are useful when energy or temperatures are high, like during summer, and we are seeking a cooling, quiet presence. Moon salutations help you channel lunar energy which has cool, relaxing, and creative qualities. During summer we can include more moon salutations, while in winter, we can include more sun salutations. Including both the sequences in our seasonal routine helps create harmony and balance at many different levels. The practice of Hatha yoga seeks to unify these opposing elements. “ Ha” refers to the warming, active energy of the sun, and “ tha” refers to the cooling, receptive elements of the moon. The yogic term “ Hatha ” also indicates these individual yet interconnected qualities. This is one reason why sun salutations are heating and stimulating, while moon salutations are cooling and quieting.Īlthough sun and moon salutation sequences represent different qualities, they are quite complementary to each other. Like the popular sun salutations, or 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.īut unlike sun salutations, where we are encouraged to hold each pose for a longer time, with moon salutations, poses flow into each other without much hold in each position. You can also practice Yoga in Lakshadweep and join one of our upcoming online classes from anywhere in the world.The moon salutation, known in Sanskrit as Chandra namaskara (SHAHN-drah nah-muh-SKAR-uh), is a series of poses performed in a particular sequence to create a cooling and flowing movement. We invite you to connect with the roots of yoga in a safe and supportive ashram environment. During the 200 hour yoga teacher training we focus on learning all about the traditional context of yoga and how to practice and teach yoga safely and with care. If you want to learn more about Asana and how to perform them correctly, check out our other blog articles or join one of our yoga teacher training courses in India. with severe back injury or slipped disc (in this case a modification of Half Moon Pose is required).Here are the most important contra-indications to keep in mind. They are not beneficial when ignoring matching contra-indications. Asana are most beneficial when practiced correctly and modified according to current ailments. Whenever you learn about a new asana or asana sequence and its benefits, it is as important to understand about its contra-indications.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |