Moon Salutation Yoga
Many societies honour the moon as a manifestation of the divine mystical feminine energy. The moon can teach us to slow down, listen to our own needs, and be receptive to change. The moon is a powerful influence on our planet and tapping into that energy, tuning ourselves into the moon’s energy, can have many benefits. Lunar energy is calm, open-minded, and inwardly focused. Just as the Sun Salutation sequence is important in yoga for energizing, so it is important to also honour the divine luna in the Moon Salutation.
Divine Lunar Energies with Moon Salutation Yoga
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What is Moon Salutation?
Moon Salutation Yoga is the opposite of the Sun Salutation. The Sun Salutation is about powering up, taking in the intensity of the Sun’s energy into our being. Energizing ourselves.
The Moon Salutation is the opposite. It is about embracing the calming energies of the moon. Entering into stillness and peace. Accepting and being receptive to energies that sooth and calm.
It is a series of 8 yoga poses that take your body through a flowing interpretation of the moon’s lunar cycle. Just as the moon waxes and wanes, the Moon Salutation builds up through the different poses along one side of the body, then continues back down to the first pose, focusing on the body’s opposite side.
This is best done later in the day, especially before bed or retiring for the night.
Tuning into Lunar Cycles
In the Ashtanga Yoga tradition, yoga is not traditionally practiced on the full moon or new moon. These are called “moon days”, which are days to rest due to the energies of these days.
On the full moon, we are all familiar with the change in energy. In Ashtanga, it is believed that there is an overabundance of “prana,” or life force energy on the full moon. This can disrupt the ability to practice fully.
During the new moon, it is believed there is too much “apana,” the life force of elimination. Apana creates heaviness, which can affect practice.
Whether you chose to practice yoga on these moon days is completely up to you. You know how you work best with the energies around you. You do you!
Why Do Moon Salutation?
Ending your day with the Moon Salutation, also known “Chandra Namaskara” (SHAHN-drah nah-muh-SKAR-uh), will help you unwind and quiet the mind by channelizing the lunar energy.
The Moon Salutation sequence can help to improve sleep, reduce anxiety, and lower blood pressure.
Each pose in a Moon Salutation harmonizes with your breathing: inhale to stretch and extend, and exhale to bend and release. The Moon Salutation poses flow into each other, slowly and smoothly, without much hold in each position. This is one reason why the Moon Salutations are used for cooling and quieting the body and mind.
There are many Moon Salutations variations; the sequence below is a simple one suitable for yoga students of all levels. Don’t forget to listen to your body. It is recommended to work within your range of limits and abilities. If you find yourself struggling to breathe, ease up a bit.
Moon Salutation PDF
To help with your Moon Salutation practice, I have a printable PDF available for Forging Magic mailing list members. This printable includes a visual of each asana to help with your practice. Joining our mailing list is free and entitles you to many free magical resources. We will never share your information and you can unsubscribe anytime.
I recommend downloading this and printing it so you have it handy while doing the Moon Salutation.
Begin with Brief Meditation
Breathe in through the nose, out through your mouth. Calm your mind. Repeat some of your personal affirmations or use this mantra and affirmation statement:
The moon is a constant, strong through never ending change. I too stay strong, calm and in my power. I let go and I trust.
Standing Mountain Pose
Stand with your feet hip-width apart in the center of your mat facing the long edge, hands in prayer position at the heart center and take a couple of deep gentle breaths. Close your eyes and draw the focus inwards, coming to your breath and perhaps reflecting for a moment on what the moon means to you. Stand in your own power, just as the mountains stand in their majestic power.
Side Bend/Half Moon
Inhale as you raise your arms from the sides and overhead. Interlace your fingers and point your index fingers to the ceiling. Exhale as you bend your upper torso to the left. Keep your lower belly drawing in and up to protect your lower back. With your feet grounded and your thighs firmly engaged. Inhale, come back to center. Exhale, bend to the right, and then inhale to come back to center. Exhale, bring your hands to your chest.
Goddess Pose
Goddess pose helps us get in touch with the mystical feminine within ourselves, balancing our energy and strength with deep inner wisdom. With this pose, picture the Empress tarot card in all her divine feminine, earthy strength and beauty. Draw in the energy of the moon and the Empress as you use this asana to tap into your inner goddess.
Inhale and take one giant step with your left foot to the left side. Turn your toes out to a 45-degree angle. Bend your knees so they land directly over the ankles. Drop the tailbone down and sink the hips down. Lift up on the pelvic floor & draw the navel in toward the spine. Feel the lengthening through the spine and lift through the heart.
Star Pose
Inhale as you straighten your knees and elbows, keeping your feet wide apart. Extend your arms in line with your shoulders, facing your palms upward. Remember to Elongate your neck. Your ears, shoulders, and hips should all be in one line. Keep your breath smooth and even.
Just as the Star Major Arcana card in tarot is about peace after the chaos and storm, take in the peace and tranquility of this movement, letting any stress or anxiety from earlier in your day melt away.
Triangle Pose
Inhale, turn both feet to the left, arms outstretched and parallel to the floor. Exhale, reach long over the left leg. Lower the left hand to the ankle or shin and extend the right arm to the sky. Reach towards the moon, drawing in the lunar energy. Inhale and rotate your chest now towards the moon. Soften your right knee slightly to prevent hyperextension
Pyramid Pose
Exhale, take your right arm down to frame the left foot with the left hand, rotate the back foot even further and turn both hips forward to fold over your left (straight) leg. Keep a micro bend in each knee so that you are not locking out your joints.
Low Crescent Moon Lunge
Inhale, step the left foot back and bend the right knee, so you come into a lunge position. Make sure the knee stays in line with the ankle and push the left thigh up and back. If you have a sensitive knee, you can place a blanket under your knee or double up your yoga mat for more cushioning.
Low Side Lunge
Exhale, bring both hands to the floor to the big toe side of your left foot. Turn inwards on the left foot’s ball and rotate your body to the front of the mat. The right leg is extended, toes point to the ceiling. If your balance allows it bring your hands together in prayer position, or drop both your hands to the floor for support and shift to the other side.
At this point, we turn towards the left leg and ‘rewind’ the poses we have already done. Just as the moon waxes and wanes, so must we move through the full cycle.
Low Side Lunge
Exhale, bring both hands to the floor to the big toe side of your right foot. Turn inwards on the right foot’s ball and rotate your body to the front of the mat. The left leg is extended, toes point to the ceiling. If your balance allows it bring your hands together in prayer position, or drop both your hands to the floor for support and shift to the other side.
Low Crescent Lunge
Inhale, step the right foot back and bend the left knee, so you come into a lunge position. Make sure the knee stays in line with the ankle and push the right thigh up and back. If you have a sensitive knee, you can place a blanket under your knee or double up your yoga mat for more cushioning.
Pyramid Pose
Exhale, take your left arm down to frame the right foot with the right hand, rotate the back foot even further and turn both hips forward to fold over your right (straight) leg. Keep a micro bend in each knee so that you are not locking out your joints.
Triangle Pose
Inhale, turn both feet to the right, arms outstretched and parallel to the floor. Exhale, reach long over the right leg. Lower the right hand to the ankle or shin and extend the left arm to the sky. Inhale and rotate the chest to the sky. Soften your left knee slightly to prevent hyperextension
Star Pose
Inhale as you straighten your knees and elbows, keeping your feet wide apart. Extend your arms in line with your shoulders, facing your palms upward. Remember to Elongate your neck. Your ears, shoulders, and hips should all be in one line. Keep your breath smooth and even. Remember the Star tarot card.
Goddess Pose
We return to the Empress. Goddess pose helps us get in touch with the mystical feminine within ourselves, balancing our energy and strength with deep inner wisdom. Inhale and take one giant step with your right foot to the right side. Turn your toes out to a 45-degree angle. Bend your knees so they land directly over the ankles. Drop the tailbone down and sink the hips down. Lift up on the pelvic floor & draw the navel in toward the spine. Feel the lengthening through the spine and lift through the heart. You are the Empress in all her glorious, feminine power.
Side Bend/Half Moon
Inhale as you raise your arms from the sides and overhead. Interlace your fingers and point your index fingers to the ceiling. Exhale as you bend your upper torso to the left. Keep your lower belly drawing in and up to protect your lower back. With your feet grounded and your thighs firmly engaged. Inhale, come back to center. Exhale, bend to the right, and then inhale to come back to center. Exhale, bring your hands to your chest.
Standing Mountain Pose
Stand with your feet hip-width apart in the center of your mat facing the long edge, hands in prayer position at the heart center and take a couple of deep gentle breaths.
End with a Short Meditation
Close your eyes and draw the focus inwards, coming to your breath and reflecting for a moment on what the moon means to you. Open your heart and mind in stillness, welcoming any messages the moon may send. Thank the moon for her blessings and guidance.
Namaste.
Harnessing the energy from the moon is a powerful, unique, and magical experience. The energy allows you to start fresh and manifest the things you truly want. The Moon Salutation sequence harnesses this energy and cleanses the soul. Enjoy the lunar energy you just tuned into with your Moon Salutation!
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