Moon Salutations

Chandra Namaskars

are Salutations to the Mother, the Moon. Here is my variation:

 From Tadasana, a firm standing posture like a mountain.

1. Tadasana

inhale: link your thumbs, lift up and arch back with palms facing the sky.

 



2. Uttanasana  
exhale: fold forward placing your palms on the ground to the sides of your feet. If this is too intense, please bend your knees. 

3.  Ashwa Sanchalanasana inhale: left foot steps back to Horse Pose with the inner edge of the foot on the ground and the inner thigh lifted. This is an unusual posture and the full pose takes the knee way forward of the ankle.

If you would like a variation which will be easier for your balance, keep your fingers down and allow your neck to be in a relaxed position.

 

4. Adho mukha śvānāsana

exhale: step the right foot back to Downward Facing Dog

 


5. Lord Hanumanasana

inhale: step left foot forward, place the back knee down with toes tucked under, arch up and open your hands to face the Moon

 
6. Shashankasana variation

exhale: place the palms down and step your left foot back to meet the right, toes tucked under, into a Pose of the Moon with your head lifted, elbows down, palms touching and fingers spread.

7. Ashwa Sanchalanasana

inhale: take the left foot forward into Equestrian pose again

Or you may take a variation less stressful for your knee joint.

8. Adho mukha śvānāsana

exhale: step left foot back to Downward Facing Dog

 


9. Lord Hanumanasana's Pose

inhale: now step your RIGHT foot forward and arch up into brave Hanuman’s Pose

10. Bhujangasana variation
exhale: step the right foot back to a Cobra pose variation with toes tucked under.

11. Bhujangasana 
inhale: lengthen the tops of the feet, pulling forward and up into a King Cobra. If this is too intense, keep your elbows bent and facing back, but do not lift too high.

12. Shashankasana

exhale: shift back towards your heels with toes tucked under into a variation of the Pose of the Moon with the forehead down. Arms are outstretched, palms together and fingers spread.  

13. Inhale completely  

14. Breathe out with a deep sigh

15. Take a breath in

16. From this posture chant out loud, “ Om Sri Maha Chandra Va Namah”

17. Vajrasana variation

inhale: rolling through the spine, release the tops of your feet, sit on your heels and arch back and up, palms open, focus to the sky.

18.  Malasana variation  
exhale: Place both hands forward and jump (or walk) to Squat Pose. Hands lift to the center of the chest in Anjuli Mudra. If the full pose is too intense, keep your fingers down and your gaze steady. 

 

19. Tadasana

inhale: rise up and arch back, like in the beginning.

 


20. Finish

exhale: to a straight, vertical Mountain Posture, palms together at the level of your heart. This is Tadasada in Prayer Pose.

Repeat this series replacing your right foot with your left .....

2 – 4 cycles will be wonderful. A full cycle is both the left and right side. 
Now, a this evening practice is yours.

Shanti Om.



                                     Copyright Lea Kraemer 2013