If you've been practicing yoga for a while, you're definitely familiar with Surya Namaskar, but do you know its opposite, Chandra Namaskar? Like Sun Salutation, Moon Salutation is done in a sequence of forward bends, backward bends, and these poses work the legs, thighs, hamstrings, and arms. It's also a powerful hip opening sequence and strengthens your core and back.
Why practice Moon Salutation?
With this powerful practice, we can harness the cooling, soothing energy of the moon and bring it into our bodies, providing balance in a stressful, fast-paced world. Moon salutation allows clarity of thought and strengthens the back. Channeling lunar energy also benefits all internal organs.
It is best to practice at night on an empty stomach. It can also be practiced in the late afternoon or evening. In Ashtangan tradition, it is not advisable to practice yoga during a full moon or a new moon, with the former having too much prana (life force energy) and the latter having too much apana (life force relieving power), both of which can lead to imbalances.
According to yoga literature, we cultivate feminine energy by paying homage to the moon god through moon worship. Many luna yoga poses also tighten the pelvic floor, and each of these poses soothes, stimulates, and regulates the reproductive organs, relieves menstrual cramps, and even prevents cramps. These poses are also very beneficial for menopausal women. Sun salutation increases heat and speeds up the body's circulation, while Moon salutation calms and nourishes the nervous system.
As you move from one asana to the next, pay attention to your breathing and make sure your breathing is in sync with your movements. Start breathing before you start exercising and end exercising before you finish breathing. Always breathe through the nose and into the diaphragm, inhale to stretch and exhale to bend.
Practicing a luna salutation like this with breathing is very difficult, but your body will appreciate the benefits of cleansing and oxygenating the blood. If breathing too hard, relax and slow down. The dissonance between movement and breathing can hinder your experience.
Unlike the sun salutation, these luna postures should be taken slowly, and there are many kinds of moon salutations as well as sun salutations. Here's a less common version, take a look.
1. Mountain Pose
Stand with your feet apart, rooted in the ground, with your hands folded and your thumbs on your sternum. Raise your head to the moon, close your eyes, and imagine that the moon is at the point between your eyebrows, where the center of the brow chakra is located. Then slowly allow your attention to radiate to other parts of your body. Take a few deep breaths, purify your breath, and begin.
2. Crescent style
Exhale while extending your arms. Pull up through the legs, ribcage and top of the head. As you breathe, push your ribcage out, open your arms, and place your hands on your sacrum with your torso stretched forward. Relax your chin and palate as if you're about to get a drop of lunar nectar. Move 3 times between this asana and the next asana (Uttanasana).
3. Stand and bend forward
Fold forward from the hips, keeping your knees and neck relaxed while relaxing your chest to your inner thighs. Place your palms upwards and face the sky while allowing pressure to relax through your spine.
4. Lunge Twist I
This asana is a bit difficult, so take your time. Inhale and raise your right arm above your head while turning your feet clockwise. Your front foot will stop at a right angle, your back foot will move to the side plank, and your lower leg will touch the ground.
5. Lungge Twist II:
Still in the same position, exhale, pull your right arm down and reach your back foot. Keep your ribcage open, your shoulders steady, and your legs moving. Move between I and II more than 2 times.
6. Transition:
Exhale and turn your body counterclockwise until your feet are open and parallel to each other. Lower your right arm and place your palm down on the ground so that your right leg is between your arms.
7. Naturally flowing semi-squat pose:
Inhale, bend your left knee at a right angle. Extend your right leg and right arm while keeping your spine extended. Exhale and infuse energy into the legs and pelvic area. Inhale and turn your body to the other side while maintaining the same energy and awareness. Keep it flowing and move back and forth 2 more times.
8. Downward Facing Dog:
Exhale and enter downward facing dog. Move your feet like a bicycle and feel the free movement of your hips and spine. Keep your chin and neck relaxed!
9. One-legged downward facing dog:
Pause the pose and inhale. Lift your right leg, exhale, and bring it back to the ground. Inhale and extend your left leg upwards. Exhale and get into a high lunge.
10. Stand forward bend
Bend your knees and spread your feet apart. Arms drooping, facing the ground. Palms up, facing the sky.
11. Stand back bend
Stand up and place your hands on your sacrum. Bend backwards and use your body to make the shape of a crescent moon. Draw energy from your roots, up to your ribcage, and through the top of your head. Surrender to the strong gravitational pull of the moon.
These asanas are very good and can calm our stressful lives.