Hi,
I'm Laia Bove.
Welcome to this class.
For moon salutations.
You might be familiar with sun salutations which are a vigorous and energizing flow that connects you to the heat and the energy of the sun but today we'll be practicing kind of its antagonist in a way which is Chandra Namaskar,
The moon flow,
The moon salutation.
This practice is designed to help you calm down,
Ground,
Relax,
And just like the moon,
It brings a sense of flow and soft energy into your body.
So all you'll need today is a yoga mat and just a few minutes to practice the moon salutation.
Start standing up on the right side of your mat.
And bring your feet parallel to one another.
Roll your shoulders back and down and maybe soften your gaze or close your eyes as you arrive.
Let yourself sway back and forth or side to side or find stillness.
Breathe in.
Breathe out.
One more inhale.
Long,
Slow exhale.
Open your eyes,
Inhale,
Reach your arms up.
Exhale,
Lean toward the left.
Inhale back to center.
Exhale,
Lean toward the right.
Inhale back through center.
Exhale,
Bring your hands toward your hips and take a big step with your left foot.
Allow your toes to turn out.
And your heels in and on your inhalation,
Reach your arms up.
Exhale,
Bend your knees,
Bend your elbows,
Find goddess pose.
Inhale.
Exo Inhale,
Stretch back up.
Turn your right toes toward the long side of the mat and your left toes toward the back of the mat and start to open your arms parallel to the ground.
Inhale,
Reach your left fingertips past your left toe.
Exhale,
Left hand lands anywhere on your left leg.
Right arm goes up for triangle.
Open up toward the side.
Breathe in.
Breathe out.
Breathe in.
Breathe out,
Look down toward your left leg.
Bring both hands toward the left leg or frame it.
And then square your hips so your right foot is also pointing.
The same direction as the left.
Inhale here.
Exhale,
Maybe fold a little bit into a pyramid.
Inhale,
Lift halfway,
Bend your front knee,
And then step your right leg back as you lower your knee down to the ground.
Point your toes or keep them tucked.
Inhale,
Lift your arms out and up.
Exhale,
Settle into the shape.
Breathe out,
Bring both hands to the inside of your left foot,
Tuck your right toes,
And lift your knee off the floor.
Begin to rotate toward the long side of the mat and lift your right toes up toward the ceiling.
Keep your hips as low as feels good.
Inhale.
Excel Inhale.
And exhale,
Start to shift toward the other side.
Tiskandasana on the other side.
Breathe in.
Breathe out.
Turn toward your right foot.
Square the hips,
Lower your left knee to the ground.
Inhale lift your arms up for your low lunge.
Excel here.
Frame your right foot with both hands,
Tuck your left toes,
Lift your knee off the floor,
And then step it a little bit forward until both heels can ground.
Lengthen through the spine and through the legs,
Inhale.
Exhale fold into your pyramid.
Breathe in.
Breathe out.
Inhale,
Lift halfway,
Step a little further back with your left foot and pivot the heel down to the floor.
Right hand to your right leg,
Inhale,
Sweep your left arm up,
Find your triangle.
Exhale.
Inhale rise up,
Turn all 10 toes out,
Arms up.
Exhale,
Bend into your goddess.
Inhale,
Stretch up.
Exhale all 10 toes forward,
Hands to your hips.
And then step.
To the left side of the mat.
Breathe in.
And breathe out,
Release the arms.
Inhale,
Take your arms up.
Exhale,
Lean toward the right.
Inhale,
Back through center.
Exhale,
Lean left.
Inhale through center,
Hands to your hips.
Exhale,
Big step with your right foot.
Turn your toes out and your heels in.
Inhale,
Stretch your arms.
Exhale bend to Goddess.
Inhale,
Stretch up,
Turn your left toes forward,
Right toes toward the shoulder.
Short side of the mat,
Open your arms parallel to the floor.
Inhale,
Reach over the toes.
Exhale,
Right hand to the right leg,
Wherever it may fall.
Left arm up for triangle.
Breathe in.
Breathe out,
Bring your right hand down,
Square the hips.
All 10 toes face the same direction.
Inhale to lengthen.
Exhale to fold into your pyramid.
Inhale,
Lengthen through the spine,
Bend the front knee.
Exhale,
Step your left foot back,
Left knee to the ground.
Inhale,
Sweep your arms up.
Exhale,
Let the hands land on the inside of your right leg.
Tuck your left toes,
Lift the knee and turn toward the long side of the mat for Skandhasana.
In hell here.
Exhale,
Shift side,
Skandhasana on the other side.
Inhale.
Exhale,
Turn toward your left foot,
Square the hips,
Left,
Right knee rather,
To the ground.
Inhale,
Scoop your arms up.
Exhale,
Frame your left foot,
Tilt the right toes,
Lift your right knee and take a little step forward.
Ground through the heels and extend the legs for a pyramid.
Breathing.
Breathe out.
A little step forward,
Back rather,
With your right foot pivot the heel to the floor,
Left hand to your left leg,
Inhale.
Open up through your right arm.
For Trikonasana,
Triangle.
Inhale.
Exhale.
Rise up,
Breathe in,
Turn all 10 toes out,
Arms reach up.
Exhale,
Bend into your goddess.
Inhale,
Stretch up.
Point your toes forward,
Hands to your hips.
And then step once again to the left side of the mat.
Roll your shoulders back and down,
Release the arms,
Inhale.
Next.
One more breathe in And breathe out.
And I'll now invite you to come to the center of the mat and maybe with the arms up or with the hands in front of the heart,
Start to bend the knees,
Let the heels lift off the floor.
And eventually.
.
.
Put your bum on the floor.
Bring the soles of the feet together,
Knees out to the side.
Sway a little side to side,
Breathe in.
Breathe out,
Pause the movement and let yourself melt forward just for a couple of breaths.
To feel the flow of this.
Chandra Namaskar,
Practice this moon salutation.
One more until you're ready.
Bring yourself back up.
And a comfortable seat of your choice.
And I invite you to soften your gaze or close your eyes.
And no matter what time of the lunar cycle it is,
Whether it's full moon,
New moon,
Or and the other face.
Just consider.
Do you need to receive more?
Or do you need to release more right now?
And what you need is to receive,
Lift your palms up on top of your knees.
If what you need is to release,
Flip your palms down on your knees.
Let the energy continue flowing gently,
Rhythmically within you.
Let your breath be smooth but natural.
Let yourself consider the blessing that this moment is.
And feel free to bring one hand to your chest and one hand to your abdomen.
As you repeat within or out loud.
Thank you.
Thank you.
Thank you.
Breathing deeply and let go.
Release your hands.
Start to blink your eyes open if you close them.
And continue with your day.
I hope that you have enjoyed this practice of moon salutations.
And again,
You can do it on the full moon and the new moon or any day of the month where you want to connect to this side of energy.
If you enjoyed this class,
Please consider subscribing to the channel and check out my other classes from this series.
Until we meet again,
Please take care and be well.
