Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans
Yin Yoga Sequence: Moon Salutation Yoga Sequence
The moon, usually considered feminine in nature, is more of Yin, unlike the Sun which is considered masculine and more of Yang. The Moon Salutation, when practiced, calms and cools the mind as well as the body and brings balance, unlike in the practice of Sun Salutation (Surya Namaskar) where heat is generated in the body.
The practice of Moon Salutation (Chandra Namaskar) is a time of going inward, being creative, like a journey to descend deeper inwards and discover the path of enlightenment. The practice of Sun Salutation, id more oriented towards aggression whereas the Moon Salutation practice is oriented towards retreat.
There are many variations to Moon Salutations but in the below moon salutation sequence we are following a simple one to start connecting with the breathing process by going slowly and deeply into each pose and holding it for 6 breaths or more. Doing the Moon Salutation Sequence in a hurry defeats the purpose of calming and cooling and hence, going slow and steady here is essential unlike in Sun Salutation (Surya Namaskar).
This 19 pose yoga sequence has 9 yoga poses that are repeated by practicing on both sides of the body, and it should generally be done at the end of the day. It should never be done with the practice of intense or powerful yoga asanas.
This Moon Salutation Yoga Sequence is said to be beneficial to women if practiced during their moon cycle days or for women facing menopause to tone and stimulate the reproductive organs and bring about a balance in the hormones.
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A. Release from the side bend and as you inhale come to stand with the feet wide apart (more than hip distance), while bending the knees.
B. Facing the long end of the mat, bend the knees and throw the arms out at shoulder level while bending the elbow and opening all the fingers to be faced in front in Utkata Konasana or Goddess Pose.
C. As the Moon Salutation represents the moon and the women in general, this pose Goddess Pose becomes essential to be added to the sequence.
D. Stay here bending the knees and gazing in front while expanding the chest out and keeping the arms in alignment with the shoulders and the chest. Remain here for about 6 breaths and focus on the stretch at the knees and the ankles.
E. While at this pose, show in inner power within you while taking the posture in a powerful pose.