The Magical Healing Accepts of Moon Salutations (Yoga Sequence Guide)

by - April 23, 2018

The moon energy has renewing, relaxing, and creative qualities - Stimulate the lunar energy to help us relax.
  • Stimulates the lunar energy to help us relax
  • Represent the days of the moon cycle 
  • Create a connection with the movements of the tides
  • Stimulate the Ida Nadi - our feminine energy (on our left side of the body)
  • Helps to calm excess energy 
Difference between Sun and Moon Salutations
Sun salutations create an opposite energy to moon salutations. We turn to yoga for balance and oneness, and yoga provides a unity between these two elements to create harmony and balance within our bodies and minds. They both come from HA-THA YOGA practice:

HA:
Energies: hot and active, the sun, the masculine
Stimulates: the Manipura Chakra (solar plexus chakra)
Best practiced in the morning and on an empty stomach (sunrise)

THA:
Energies: cooling and calming, the moon, the divine feminine
Stimulates: the Sahasrara Chakra ( crown chakra)
Best practiced in the evening (sunset)

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BENEFITS
Physical Benefits:

  • Tones the body, and increase flexibly and balance
  • Elevates tension in the body, especially the shoulders and arms
  • Stretches and tones the body
  • Stretches and strengthens the spine, feet, arms and abdominal muscles
  • Tones reproductive organs
  • Activates pelvic muscles

Other Benefits:

  • Helps to relax and mainline calm mind
  • Stimulates the digestive and respiratory system
  • Improves breathing and circulation
  • Aids insomnia and improves sleep   
  • It’s beneficial for pregnant women or women in their monthly cycle

Gyana Mudra:
- Symbolises oneness between the air and fire
- Improves concentration and creativity
- A gesture of knowledge


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THE SEQUENCE 
There are many variations of Moon Salutations. The sequence chose to present is suitable for yoga students of all levels and is one of my favourite flows. There are nine poses + two transition poses in this sequence and once we progress to the 11th pose we transition back down to the first pose, focusing on the opposite side of the body. 

Breathe through your nose. The poses are nicely connected to create a fluid natural movement, stretching out and lengthening with an inhalation while lowering down or bending forward with an exhalation, through a smooth transition between the postures. 

During the sequence we move sideways on the mat, starting at the front edge of the mat, moving to the end of the mat. Then returning back from the end of the mat towards the front edge of the mat lengthwise.

1. TADASANA
Standing strong with your feet against the ground. Press your palms together in prayer position at your heart centre and take a few breaths in and out.

2. ARDA CHANDRASANA
Inhale as you sweep your arms up overhead. Exhale and press your left hip to the side, bending your upper torso to the right. Keep your feet grounded and your thighs firmly engaged. Inhale and come back to center. Exhale and bend to the left, and then inhale to come back to center, releasing your arms and stepping out with your left leg.

3. URDHVA HASTASANA
Inhale raise out of the pose into a five-pointed star, spread your fingers and reach out through your fingertips.

4. UTTHITA TADASANA
The feet are spread wide, the arms stretch to the sides parallel to the ground with the palms facing downward or forward

5. UTKATA KONASANA
Your toes are turned out slightly, and with an exhale as you bend your knees directly over your toes and lower your hips into a squat. Keeping your arms strong and active, bend at your elbows at 90-degree angle. 

6. UTTHITA TADASANA

7. TRIKONASANA
Turn your right foot to a 90 degrees angle and your left foot to point out towards the back of the mat keeping your arms extended. Inhale as you reach through your left hand towards the back of the mat keeping your hips opened, and the whole body in one line. Exhale, bending from the hips lower your upper body down while keeping your chest and shoulders opened.

8. PARSVOTTANASANA
Inhale release from the previous pose and exhale as you turn your upper torso towards the back of your mat squaring your hips, fold your torso over your right leg. You can rest both hands on your lower leg, on the floor or take a namaskar mudra at your heart center.

9. ANJANEYASANA
Exhale bending your back leg and lowering your knee to the mat. Align your front knee over the ankle. Keeping your fingertips on the mat, or raising them up with an inhale but you can also take a backbend here on exhale. Exit the backbend with an inhale and release from the pose with an exhale. 

10. SKANDASANA
Placing both hands to the inside of your left foot on the floor with your right leg extended to come into a low side lunge. You can leave the hands on a mat for support or bring the right arm over your head for a chest opener.

11. MALASANA
Hopping into the middle of the mat lower your tailbone, coming into a low squat. Bring your arms to the inside of your knees, pressing your elbows against the inside of your knees with your palms together in prayer position. 

And now we repeat all the poses on the other side of the body finishing in Tadasana at the back edge of the mat...

12. SKANDASANA
13. ANJANEYASANA II
14. PARSVOTTANASANA
15. TRIKONASANA
16. UTTHITA TADASANA
17. UTKATA KONASANA
18. UTTHITA TADASANA
19. URDHVA HASTASANA
20. ARDA CHANDRASANA
21. TADASANA

Well done! Now let's do it all again moving from the back end of the mat to the front end of the mat to complete 1 Moon Salutation cycle.

WATCH the video bellow & practice the Moon Salutations with me!  
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