Day 19: Chandra Namaskar / Moon Salutation


Moon salutation is a reflection of sun salutation and the only significant change is the addition of ardha chandrasana. The moon energy which flows in this sequence is associated with cooling, relaxing, creativity and consciousness. Mastering the steps in sun salutation will be helpful to adapt with moon salutation.

Time of practice: Evening/night, especially when the full moon is visible. Practice with empty stomach.

Duration: Repeat 3 to 7 rounds.


Steps
Technique



Stand upright with your feet together. Place the palms together in front on your chest in namaskar mudra. Normal breathing.


As you INHALE, raise both arms, focusing on extending your torso and gently curve your back. Palms can be placed together in salutation.




EXHALE as you bend forward. Try to keep the legs straight and reach to hold any part of your leg.  Ideally, you can try to interlock your big toes with your thumb, index and middle fingers.



HOLD YOUR BREATH, bring the right leg to the back and place the left knee on the floor. INHALE, expand your chest as you gently curve your back and gaze upwards.


Maintain balance in Ashwa Sanchalanasana. INHALE deeply and raise both arms over the head. Arch the back and look up, raising the chin.


HOLD YOUR BREATH and bring the left back. EXHALE and raise the knees. Try to press the body backwards to lower the heels to the floor.




Maintain palms position, lower both knees to the floor. HOLD YOUR BREATH and lower the chin and chest to the floor. Eight points of your body will be in contact with the floor.
  •            Chin
  •            Chest
  •            Both palms
  •            Both knees
  •            Toes




Slide your knees to the back. INHALE and raise your upper body, keeping the elbows bent. Allow your neck to stretch to a comfortable level and gaze upward.


INHALE; lift the hips and knees off the floor. EXHALE, straighten the legs, press against the floor to lower the heels.


Slide the right leg to the front. Place your right leg in between your palms and left knee on the floor. HOLD YOUR BREATH, bring the right leg to the back and place the left knee on the floor. INHALE, expand your chest as you gently curve your back and gaze upwards.



Maintain balance in Ashwa Sanchalanasana, INHALE deeply and raise both arms over the head. Arch the back and look up, raising the chin. 




HOLD YOUR BREATH and bring the left leg to the front next to the right leg. EXHALE as you bend forward. Try to keep the legs straight and reach to hold any part of your leg.  Ideally, you can try to interlock your big toes with your thumb, index and middle fingers.
As you INHALE, raise the body up, lift both arms, focusing on extending your torso and gently curve your back. Palms can be placed together in salutation.



Stand upright with your feet together. Place the palms together in front on your chest in namaskar mudra. Normal breathing.



#beSTRONGin2015

Do angels really fall in this pose?This is a scary one! Never tried this before and I learnt to get the balance in 20 minutes. I did topple, hit my shoulder and crashed my landing multiple times. Oh by the way, please excuse my serious face on the photo because I was super scared and this position is so awkward to stay in. Let's say I'm more of a serious angel for today. Anyway, I'm pretty happy with the outcome for a first time attempt. My ability to learn and physical strength is way beyond my imagination, actually. I'm already freaking out for tomorrow's challenge because it will only get tougher from now on. I hope all you had an awesome weekend and cheers to the new week! Toodles!

~M~

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