Inhale to slowly rise up, sweeping the arms overhead. Exhale to lower the hands, step the right foot to meet the left, hip distance apart. Inhale to open the torso and extend the arms out in front and overhead. Gently lower the right knee to the ground. Exhale to connect the hands to the earth and come into a lunge with the right leg extended behind you. Sweep the arms out in front and overhead.
With toes tucked under, inhale to roll up through the spine as you lift the torso off the thighs, coming into a kneeling position. Inhale to glide your chest through your arms, shining your heart out in front of you. In Child's Pose, reach your arms out in front of you. Exhale to lower your right leg and shift your body into Child's Pose, keeping the toes tucked (feet flexed). Inhale to bring your arms in front of you and overhead. Lower the left knee to the floor and keep the toes tucked as you press through the heel of the left foot. Keep the right knee directly above or behind the right foot. Bring the hands and heels to the floor as you exhale, and step your left foot back into a lunge. Inhale to bend the knees deeply as you lift the heels off the ground and lower into a squat. Extend your arms out in front of you and overhead on your inhalation. (A bhavana is a subtle feeling created through the practice of visualization.Begin in Mountain Pose with your palms together at the heart (Anjali mudra). Stand tall in tadasana (mountain pose) and take a few moments to establish chandra bhavana. Tune into a sense of devotion as you honor all the phases of the moon and the cycles of your life. (Avoid using ujjayi breathing, which is heating). Move through chandra namaskara slowly and mindfully, maintaining a smooth, deep, diaphragmatic breath. The sequence is safe to explore for anyone who practices sun salutations, and many women find it soothing during menstruation or pregnancy.
#New moon yoga sequence full
To bring an element of ritual into your practice, try it during the new and full moon phases, or outside anytime under the moon itself. When practiced with devotion and gratitude for the divine feminine, this version of chandra namaskara can become a full body prayer.Īn inward-moving and mildly calming practice, chandra namaskara is appropriate for any time of day, including late afternoon and evening. The 15 steps in the sequence below represent 15 tithis, or lunar days a 16th step honors the tantric goddess Shodashi, who presides over all the phases of the moon, as well as all that is perfect, complete, and beautiful. We can invoke and pay homage to the lunar energy in nature and within by practicing chandra namaskara, or moon salutation. If the divine lunar force could speak, she might lovingly remind us to “chill out before we burn out.” Like a mother, the moon can teach us to slow down, listen to our own needs, and be receptive to change. Although the aim of hatha yoga is to balance our lunar and solar energies, even our asana practice tends to reflect a bias for the solar, often emphasizing sun salutations and heating practices in the interest of physical fitness. Society typically encourages our solar, more masculine impulses, making it easy to pursue worldly achievement rather than inner awareness.
The aim of hatha yoga is to balance our lunar and solar energies, but our asana practice tends to reflect a bias for the solar, because we often emphasize sun salutations and heating practices in the quest for physical fitness. Whereas solar energy is warm, active, and outwardly oriented, lunar energy is cool, receptive, and inwardly focused. Only go to the height you feel most comfortable, and maintain that connection with your legs.
According to hatha yoga, this force also resides within us. Squeeze your elbows in toward your body and inhale, straightening your arms to lift your chest off the floor. Many traditional cultures revere the moon as a manifestation of the divine feminine force in nature.
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