MOON SALUTATION FOR MY STUDENTS
April 1, 2011. As promised I wanted you to have a copy of this Chandra Namaskar (Moon Salutation) that I taught in class on Friday. It has such an amazing inward feeling and paired perfectly with our theme of Self-Talk as Self-Study. Enjoy at home when you need to feel more centered. Love yourself, love your day, love your life! Silvia
Moon Salutation - Traditional
Moon Salutation (Chandra Namaskar) consists of 20 steps starting and ending with the prayer pose.
Step 2: Half Moon Pose to the Right
Step 3: Half moon Pose to the Left
Step 4: Standing Backward-Bending Pose
Step 5: Transition Pose 1 Exhale as you return to vertical position. Inhale as you sidestep to the right, bringing straight arms down to shoulder level, parallel to the floor.
Step 6: Standing Legs-Apart Hands-to-Feet Pose Prasarita Paddatonasana
Step 7: Transition Pose 2 Inhale as you return to a vertical position, with straight arms over your head, palms pressed together, thumbs crossed, at the same time turning your torso & feet to the right (left foot slightly less).
Step 8: Standing Head-to-Knee Pose to the Right Pyramid
Step 9: Standing Head-to-Knee Pose to the Left
Exhale as you bend forward and down, right knee locked, directing your forehead toward your left knee. At the same time, try to touch the floor with your fingertips as far ahead of your left foot as you can. Gradually straighten your left leg, keeping your arms and fingers extended. Feel the stretch in your legs, back, shoulders, and arms.
Note: If this is too difficult, you might support yourself with your fingertips resting on the ground on either side of your foot.
Step 10: Standing Hands-to-Feet Pose Forward Bend
Step 11: Crescent Moon Pose on Right Leg – Lunge Knee Down
Inhale as you place your fingertips or palms on the floor beside your feet. At the same time take a big step back with your right, raising your torso and head, briefly assuming the Lunge Pose. Still inhaling, if you wish bring your hands over head
Step 12: Squatting Pose with Forward Bending Inhale as you place your fingertips or palms on the floor and bring your right leg forward equal with your left. Your weight is supported by your toes and fingertips. Your thighs are parallel to the floor. Exhale as you bend forward, bringing your chest as close to your thighs as possible, fully stretching your back.
Step 13: Crescent Moon Pose on Left Leg
Step 15: Downward Dog Pose with Right-Leg Raise Inhale-exhale as you raise your right leg as high as you can, keeping your knee locked and pointing your foot. Inhale-exhale as you lower your leg & resume the Downward Dog Pose.
Step 16: Downward Dog Pose with Left-Leg Raise
Step 17: Cobra Pose Inhale as you roll forward, supporting yourself on your legs, belly and palms.
Step 18: Squatting Pose Inhale as you roll back onto your toes with help from your arms. Exhale as you lift your knees from the ground, still supporting yourself with your fingertips.
Step 19: Squatting Pose with Arms over the Head
Inhale-exhale as you raise your arms over your head, palms together, thumbs crossed. Your back straight, and your thighs parallel to the floor. Feel the stretch in your torso, shoulders, and arms.
Step 20: Prayer Pose Inhale as you stand up, simultaneously bringing your hands to your chest resuming Prayer Pose.