If you've been to my classes, you might know that Chandra Namaskar (Moon Salutation) is my favourite thing in yoga! You might just be wondering why the moon holds so much significance for us yogis.
Did you know that Hatha (as in "Hatha Yoga') means 'sun (Ha) and moon (Tha)'? So 'Hatha' yoga is designed to balance the Sun and Moon in you! The moon (Chandra) represents the mind, the emotions and quieter, more inward energy. Its waxing and waning phases represent the fluctuations of our inner consciousness and emotional states, whereas the sun (Surya) symbolises more dynamic, physical energy. Traditionally, Chandra exerts a cooling and calming energy and is a soothing influence and the moon salutation is often performed to honour this energy at Full Moon, when lunar energy is at its strongest.
In fact, each phase of the moon has its own energy and can influence the type of practices that are most beneficial to you in yoga depending on what phase we are in. Intrigued? Here's a small breakdown.
New Moon- New Beginnings
This symbolises a new start of the cycle, planting new seeds, intention setting (sankalpa) and looking inwards. At this time a yoga practice could focus on gentle, restorative and introspective practices that encourage stillness. Try Balasana (Child's pose), Paschimottanasana (Seated forward bend), Supta Matsyendrasana (Supine spinal twist). It's the perfect time for Yoga Nidra,restorative yoga and resting for longer times in Savasana (Corpse pose).
Waxing Crescent- Growth
This stage is about building energy, growth and expansion. This is a great time to start adding in more dynamic poses that create energy and build strength. I'd suggest all forms of warrior (Virabhadrasana I, II and III). Other balances like Ardha Chandrasana (Half moon pose) and Vriksasana (tree) are brilliant too to develop focus and an awareness of strength, particularly on the standing leg.
First Quarter- Overcoming Obstacles
This phases symbolises overcoming obstacles and action. It's often associated with making decisions. Here, it's great to continue balances, add in Garudasana (Eagle) and Navasana (Boat). These may or may not be your favourite poses but this phase of the moon invites you to challenge yourself and make friends with the poses that you need instead of the ones you like!
Waxing Gibbous- Challenge and Perseverance
This is about refinement and keeping going on your path, perhaps encouraging you to 'polish up' your practice and hold the poses a little longer. It's time to add in Trikonasana (Triangle) and Parsvakonasana (Side Angle) and for those who have it in their practice, Ustrasana (Camel) and Bakasana (Crow).
Full Moon- Fulfilment
This phase is all about completion and letting go of what is not serving you and holding you back, mentally, emotionally and physically. Here I practise Chandra Namaskar (see below) but you could also go for heart-opening poses. Allow plenty of time to rest in Savasana.
Waning Gibbous- Giving thanks
This phase is all about gratitude and sharing. It's also a time to continue to let go. You might become more aware of where there is excess in your life and how you can release it. It's also a time to begin think about detox and letting go of habits that may be harmful. Prasarita Padottanasana (Wide angled forward fold) is great as well all other forward folds like trusted Uttanasana (Standing forward bend) and Paschimottanasana (Seated forward bend). You might also focus more on twists which are said to promote release.
Last Quarter- Reflect and Forgive
This phase revolves around thoughtfulness, forgiveness and releasing negative emotions. It is also time to get grounded again through the feet in standing poses and you might find all version of Tadasana (Mountain) helpful, as well as pausing for longer in Adho Mukha Svanasana (Downward dog) . The practice may need to be slower now as the cycle begins to move towards the waning energy of the Moon.
Waning Crescent- Relaxation and Renewal
This time invites you to rest and restore. Viparita Karani (Legs up the wall) is ideal, with or without props, and I also love to rest in Supta Baddha Konasana (Reclining bound angle pose) over a bolster. This is where a restorative practice really comes into its own.
How to do the Moon Salutation (Chandra Namaskar)
This sequence begins in middle of the mat and rotates to the right and then repeats all the poses in the opposite order to get back to the beginning.
Stand in extended mountain pose, reach arms up and bend to both sides, making a crescent moon shape.
Starfish pose- hang out with the moon and do nothing, bask in its glow.
Goddess (Horse) pose. The Moon is a Goddess; connect to her energy in this pose.
Move through Starfish into Trikonasana (Triangle) towards the right side of the mat.
Transition carefully into Parsvottanasana (Pyramid) to the same side.
Carefully move to a low lunge and salute the Moon.
Move the face the long edge of the mat into Skandasana (Gate) pose and then to Malasana. Look forward and honour the Moon.
Now torn to the left side and work backwards through all the poses: Skandasana, Lunge and Salute, Parsvottanasana, Trikonasana, Starfish, Goddess, Starfish and extended mountain poses, arms reaching up and side- bending to make the shape of the Crescent Moon.
Join me in my local classes at Cleckheaton, Pudsey and Farsley to practise this beautiful and traditional flow together. It might seem tricky but once you have done it a few times you'll be able to practice it with intention on your own mat at home whenever there's a Full Moon in the sky.
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