With the summer being the season of fire, you would think that I would put a lot of emphasis on the sun, right? Well, while it is great to honor the sun when it is shining bright, sun salutations are not the best way of going about that. With all of this excess heat, our aim is to balance fire energy, not to feed it.
We can counteract the expansive nature of the summer with the contracting energy of chandra namaskars, or moon salutations. We can balance the summer’s masculinity with a vinyasa that complements feminine energy and honors our own creative process.
Like surya namaskar, the sun salutation, chandra namaskar comes in many different variations. I really like this one, that has been mapped out by Yin Yoga. I just love how the sequence completely mirrors itself, the very center pose being a reflection of birth.
Following is the sequence from Yin Yoga. This is a direct excerpt and all credit goes to them. To view the presentation with pictures, click here. I recommend practicing this vinyasa at night under the moon, or in the morning or evenings, going slow and taking care in order to conserve your energy.
1.Anjali Mudra: Stand in Tadasana. Root your feet, hug your thighs together, and lift your crown to the moon. Press palms together at elbow level in anjali mudra (prayer).
2. Half Moon: Lift arms overhead, interlacing fingers, and pointing index fingers upward in temple position. 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. Root left foot, return to center.
3. Goddess: Step to the right and point feet slightly outward. Soften knees and squat, lowering your sitting bones and your bent elbows downward, but raise your hands and fingertips upward.
4. Star: Root feet and straighten legs, keeping feet wide apart. Hug thighs to the middle and lift your crown skyward. Extend fingertips and arms at shoulder level.
5. Triangle: Turn right toes to right, left heel to left, and press hips left, extending torso to right. Lower right hand as you raise left hand
6. Pyramid: Lower both hands toward right foot, folding over the right leg. Rest your hands on leg, foot, or on the floor. Root your feet and tighten your thighs, lifting your kneecaps.
7. Lunge: Bend the forward (right) knee, bringing hands to floor on either side of front foot, and lower your back knee to floor (or optionally, keep the knee raised for more challenge). 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). Bring your hands together in anjali mudra. If that is too challenging, keep the palms on the floor.
9. Squat: Bring the right leg toward center. Root your feet, lowering your tailbone. If flexibility allows, bring palms together at your heart. If your heels are lifted, don’t worry about it; you could try keeping the feet a little wider apart. Keep the knees and feet pointing in the same direction.
10. Wide Leg Squat: With hands once again on the floor, extend the left leg to the left. Slide your torso toward the left foot. Bring your hands together in anjali mudra. If that is too challenging, keep the palms on the floor.
11. Lunge: Pivot to face the left knee, with hands on either side of the left foot, rotating the right leg and bringing the right knee to floor (or optionally, keep the knee raised for more challenge). Root the left foot and top of the right foot into the floor.
12. Pyramid: This time fold over the straightening left leg. Rest your hands on leg, foot, or the floor. Root your feet and tighten your thighs, lifting your kneecaps.
13. Triangle: Sweep right arm upward and back, sliding left hand along the left leg toward the ground.
14. Star: Bring both arms to shoulder level, turning toes slightly outward. Root feet and straighten legs, keeping feet wide apart. Hug thighs to the middle and lift your crown skyward. Extend fingertips and arms at shoulder level.
15. Goddess: Soften knees and squat, lowering your sitting bones and bend your elbows downward, but raise your hands and fingertips upward.
16. Half Moon: Straighten the legs and turn the toes forward. 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 left foot and left hip, extending torso, come back through center – bending to the right. Root right foot, returning to center.
17. Anjali Mudra: Complete the cycle by coming back to Tadasana. Root your feet, hug your thighs together, and lift your crown to the moon. Press palms together at elbow level in anjali mudra. Repeat the moon salutation as many times as you feel necessary.
Remember your chandra namaskar as the summer rises! Keep cool by keeping in your center..
Namaste
.oO Blues Oo.
