Everything is changing in ways we have never imagined to be.
Crazy times, dont you think so?!
A couple of weeks ago we were living in a world where everything was possible, moving fast, living a life full of schedules, updates, work etc.
It felt like the day never had enough hours
And now… everything stopped.
Time is still and most of us don’t know what to do with this gift
How do you feel about it?
I know I need it and I am taking complete advantage of having so much time to go back to my personal projects, to move slow and reflect.
I am a fan of the Moon, I love following the energy that brings us; during new moon new projects to develop, during full moon time to do some cleansing, reflect and let go what is no longer serving us
Every Full moon invites us to press the pause bottom, slow down, analyze our actions and do some introspection.
Are you really leaving the life you want to live in?
What have you achieved?
What do you want to change?
What do you need to let go?
Persons, situations, feelings, regrets, experiences
Like that closet in the house that nobody wants to clean because is full of sh#t.
It might be the way you feel inside
Take the time to do an internal cleaning, in order to achieved whatever it is that you want to achieved you need to let go what no longer is serving you.
Forgive yourself and others.
Cultivate compassion.
Create space for the new to come
What is Chandra Namaskar?
Before getting into our moon salutation practice let’s review a few aspects about the Chandra Namaskar and the difference with Surya Namaskar:
“The moon as not light of its own but reflects the light of the sun”
- The moon salutation practice is a reflection of the sun salutation practice. The power of the opposites.
- Chandra Namaskar is best to practice at night channelizing the moon energy preparing the body and the mind for a restful night’s sleep.
- Surya Namaskar is best to practice in the morning when the sun is rising, channelizing the sun’s energy for the day to come.
- Moon Salutations are associated with the yin and the feminine, a receptive, meditative, cooling practice
- Sun Salutations are said to be the Yan and the masculine, an energizing and awakening practice, related to building heat.
Although sun and moon salutation sequences embrace different qualities, they complement each other perfectly. To create equilibrium in our yoga practice and in our life is important that we recognize the qualities and benefits on each side of the spectrum so that we can find balance and unity between them.
How to practice Chandra Namaskar?
As there is deferents variations of the sun salutations, there are few options of the moon salutations flow.
Here I will share the one I include in my practice :
Is better to place your yoga mat sideways facing the widest part of your mat because you will be flowing from left to right and right to left.
Feel free to adapt or modify the postures to suits your needs and props if you prefer to do so
Begin in Tadasana, standing up at the right edge of the mat you will be starting with your left side. Remember our left side represent our moon energy our softer more contemplative side.
Urdhva Hastasana or Talasala
Translate to “Raised hands pose” or the “Palm tree pose”
Urdhva=raised
Hasta=hand
Tala=palm tree
Asana=posture
Inhale and rise your arms, interlace your fingers, leaving your index finger and thumb extended. Press the feet into the floor and reach the fingers and crown up while relaxing the shoulders down and back.
Standing Crescent Pose
From Urdhva Hastasana exhale and press the right hip out to the side, extending over to the left. Keep the feet grounded and the legs and buttocks engaged. Reach up and out through the fingers and crown.
Inhale and press into the feet as you reach the fingers back up towards the ceiling.
Repeat on other side.
Utkata Konasana or Goddess Pose
Exhale taking a wide step with your left foot to the mat with the feet 3 feet apart and lower into a squat while keeping your knees in line with your ankles. Bend the elbows at shoulder height and turn the palms facing each other.
Utthita Tadasana or 5 Pointed Star
Inhale pressing your weight into the feet, pull up the knee caps and squeeze the thighs, tuck the tailbone, and feel the legs strong and solid, rooted into the floor. Extend your arms reaching out through the fingertips, trying to touch the side walls. Relax the shoulders down and back, gently opening the chest towards the front of the room.
Exhale as you are transitioning to the next posture
Utthita Trikonasana or Extended Triangle Pose
Turn the left foot with the toes facing the the left edge of the mat and your right foot 90 degree with the toes Ponting to the front, the wider part of the mat. Picture a line connecting your left heel and your arm f your right foot. Extend your left arm toward your left side like if you wanted to reach the wall and lower into to grab your big toe, ankle or chin with your palm facing forward.
Inhale and extend your right arm into the sky bringing the arms into one straight line with the shoulders stacked on top of each other. Press the left hip forward and the right hip back.
Face up to your top hand if that is feels ok for your neck otherwise relax your neck and face to your lower hand.
Parsvottanasana, Pyramid Pose or Intense Side Stretch
parsva = side, flank
ut = intense
tan = to stretch or extend.
Exhale and rotate your torso to the left, squaring the front of your pelvis as much as possible with the edge of your mat. As the right hip point turns forward, press the head of the right femur back to ground the back heel. Press your outer thighs inward, as if squeezing a block between your thighs.
Lean the torso forward from the groins over the left leg. Stop when the torso is parallel to the floor. Firm your scapulas against your back, lengthen your coccyx toward the floor, and arch your upper torso back slightly.
Press your fingertips to the floor on either side of the left foot. If it isn’t possible for you to touch the floor, support your hands on a pair of blocks or the seat of a folding chair. Eventually the long front torso will rest down on the thigh
Virabhadrasana A,
Facing the same side you already are, bend the front knee over ankle, create more distance between your feet if needed, tuck the back toes under and straighten the back leg keeping your hips square facing your front foot, come into a lunge positions inhale extending your arms over head. Maybe looking uptimes to the moon if your back allows it.
Option: rest the back knee on the floor, with a pillow or folding the side of the mat if it feel uncomfortable.
Skandasana or Forward Facing Side Lunge
Exhale bring both hands down into the grown and flow facing the wider side of the mat
With your left knee bend let the hips sink down towards the left heel but keeping your left foot down on the ground and your right leg straight, pressing out through the right heel, flex your right toes to the sky.
Inhale and rise your right hand gazing your eyes towards it
Option: if this is not possible adapt it into a side angle pose
Malasana or Garland Pose
Move like water into your yogi squat. Keep your heels on the floor if you can; otherwise, support them on a folded mat or a block.
Press your elbows against your inner knees, bringing your palms to together in Anjali Mudra also known as prayer hands and resist the knees into the elbows. This will help lengthen your front torso.
Stop here for 3 inhalation and exhalations if you want
Keep moving like water no we will reverse the order of the postures in your right side.
Skandasana or Forward Facing Side Lunge
With your right knee bend.
Lunge over your right foot
Facing your right side of the mat
Parsvottanasana, Pyramid Pose or Intense Side Stretch
Falling forward toward your right knee
Utthita Trikonasana or Extended Triangle Pose
Facing your hip to the wider part of the mat. Right hand down and left arm up to the sky.
Utthita Tadasana or 5 Pointed Star
Utkata Konasana or Goddess Pose
Standing Crescent Pose
Bring your body weigh into your right side so you can step your left foot next to the right one at the right edge of the mat
Urdhva Hastasana or Talasala
This is a full cycle.
This is a moving meditation.
You can repeat this as many times as you want until you can feel yourself flowing like water from one posture into another.
If you set any intentions or releasing at the beginning of your practice try to think on these during you all practice.
I am sharing this because I absolutely love it and enjoy it.
Things to remember:
- Be always careful.
- Do any modifications in the postures to suits your need.
- Is always better to practice with a certified instructor if you are not sure of what are you doing.
“Even though you may want to move forward in your life, you may have one foot on the brakes. In order to be free, we must learn how to let go. Release the hurt. Release the fear. Refuse to entertain your old pain. The energy it takes to hang onto the past is holding you back from a new life. What is it you would let go of today?”
Mary Manin Morrissey
SHARE THE JOY,HAPPY HOLIDAYS!
NAMASTE
Renée
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