but, the moon is yang relative to the earth. however, on a cold winter morning when the muscles are very stiff and frozen, a few rounds of a moon salutation could be ideal just before a yin practice.  you may find it a great way to prepare the hips for a yin session targeting the liver. root your feet, hug your thighs together, and lift your crown to the moon. root left foot and left hip, extending torso and bend to the right. root right foot and right hip and, extending the torso, come back through center – bending to the left. hug thighs to the middle and lift your crown skyward. lower right hand as you raise left hand 6. pyramid: lower both hands toward right foot, folding over the right leg. root the right foot and top of the left foot into the floor. 8. wide leg squat: bring both hands to the inside of the right foot, and lower your tailbone as you pivot the right foot to face forward, rotating the left leg so that toes point upward (more challenging is to point left foot forward).
9. squat: bring the right leg toward center. keep the knees and feet pointing in the same direction. slide your torso toward the left foot. root the left foot and top of the right foot into the floor. rest your hands on leg, foot, or the floor. hug thighs to the middle and lift your crown skyward. step the left foot toward the right foot as you lift arms overhead, interlacing fingers and pointing index fingers upward in temple position. root right foot and right hip, extending torso, and bend to the left. root your feet, hug your thighs together, and lift your crown to the moon. if the moon salutations are still a bit too vigorous for you, the mini-sun salutation that we are going to visit next may be more suitable.
both can be practised anytime of the day depending on what you are looking for from your practice. but if you are in need of a more invigorating energy boost head to the sun salutation and if you are feeling stressed and depleted look to the more soothing version of the moon salutation. you move through the first half of the sequence focusing on the right side of the body, come to a central symmetrical pose and flow back to the starting position focusing on the left side of the body, reversing the order of the poses as you go. move with fluidity and length through your limbs to make the transitions as beneficial as the poses themselves. step 2 – exhale, hinged to the right, press into your left foot and feel the stretch through the whole left side of the body. step 4 – exhale, hinge to the left, press into your right foot and feel the stretch through the whole right side of the body step 6 – exhale, step your feet wide apart, feet turned out, bend your knees and lower your hips down, stack your knees over your ankles, thighs working towards being parallel to the ground.
step 8 – exhale, hinge to your right from the hip joint. step 9 – inhale, pivot your hips round to the front of your mat, hinge forward from the hip joint over your right leg, hips level, right hip draws back, left hip draws forward. broaden through your collarbones, lengthen through your spine to the tip of your crown, draw your sternum forward and up. step 12 – exhale, place both hands on the ground inside your right leg and pivot your hips around to the side of your mat. squeeze into the back of the hips to open your inner groin. broaden through the collarbones, lengthen through your spine to the tip of your crown. on your next exhale pivot around to the back of the mat with your hands on the ground inside your left leg for wide legged low lunge on the left side.
the moon salutation, known in sanskrit as “chandra namaskara” (shahn-drah nah-muh-skar-uh), is a series of poses performed in a particular most yoga people have heard of sun salutations but not the moon salutation sequence focuses mainly on the lower body, so it’s great for people who want to avoid bearing weight on their arms. there are also many, .
a moon salutation (chandra namaskar) refers to a sequence of yoga poses that helps the yogi calm the central nervous system and prepare the body for rest. this sequence features low-impact asanas (poses) like mountain pose, star pose, low and lateral lunges, pyramid pose, and triangle pose. this chandra namaskar (moon salutation) begins in mountain pose (tadasana), just like a sun salutation. from there the flow is quite different. use your breath inhale as you sweep your arms out to the side and overhead. interlace your fingers and point your index fingers to the ceiling. exhale and press the moon salutation is a very symmetrical and balanced flow. you move through the first half of the sequence focusing on the right side of, .
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