Sun Salutations are getting popular, random and sometimes even boring for the daily yogi.. Some yogastyles dont do yoga practice during full moon, some say only soft and slow.. The moon as the sun (ha & tha) are important in yoga (union), moon cycle tattoos are a famous trend among ... yogi's..
whats up with this moon? Why is it so important? And if its sun - moon / Ha Tha , than what is the opposite & union for the sun salutation?
Eline made a 'somewhat fast' show of the MOON SALUTATION
Check it out, more details in the text below..
whats up with this moon? Why is it so important? And if its sun - moon / Ha Tha , than what is the opposite & union for the sun salutation?
Eline made a 'somewhat fast' show of the MOON SALUTATION
Check it out, more details in the text below..
MoonSalutation
Moon Salutation
Start with standing, strong and straight, like in the sun salutation;
Your foundation the feet; press the pads under your toes, the outsides and your heels strongly into the mat. Lift the arches on the insides, by lifting your ankles. Keep all your toes soft and in touch with the mat.
Gently squeeze your butt muscles a bit, bring your belly button a bit in and up towards the spine.
Relax your shoulders on the back. Keep your chin perpendicular with the floor.
The whole body tall and strong.
Inhale; Lengthen your arms above your head.
Exhale; Grab the right hand on the left wrist and bend your upper body to the right side.
Press your left leg a bit more into the ground
Inhale; Lengthen yourself back up, extend your spine as much as possible, keep your feet on the floor!
Exhale: open your arms shoulder height, keep them active (not just hanging there)
Open your feet wider than your shoulders.
Inhale Rotate your back foot (the left) 45° inward and the right foot 90° to the right.
Extend your upper body to the right side, keeping both your sides long, not bended.
Exhale; Triangle pose, Tip over like a windmill, keep your arms long, straight above each other. Your spine is straight, you ‘bend’ from the hip. It’s not about touching the floor here, it's a hip bend not a back bend:)
Inhale; Bend your right leg keeping the right knee straight above the ankle, open your left foot in a 90° angle with the front. Sink the chest, sideways, over the right upper leg, keep your arms long and above each other, the left arm is extended towards the sky.
Exhale; Low Lunge; Rotate your chest facing forward, place the back knee on the floor, relax your foot, bending the right knee straight above the ankle, not passed the ankle! Use your fingertips or knuckles on the floor, keep lifting the chest, sink your hips slightly forward and down.
Inhale; Walk your hands towards the center of the mat, you will rotate the whole body sideways, it's a lunge from the side. Both feet rotate, they are square with the short ends of the mat. Your right knee is bend,the left leg is long, pressing the small toe side into the mat.
Exhale; Bend both your knees into a squated seat, malasana, rotate both feet slightly outward. Your hand palms together, your elbows on the inside of your knees, pressing slightly. Let your heels rest on the floor, or support them if they tend to lift up. Allow your butt to sink in the middle, relaxing the spine. Make sure your upper legs are not doing anything.
You are half way now, from here, you repeat the same poses on the other side.
Inhaling, stretch out the right leg pressing the small toe side of your foot in the mat. Your hands in front of you on the mat, lifting the chest. The sideward lunge.
Exhaling; Rotate to the low lunge on the left side, left knee bend and straight above the left ankle. Your right leg relaxes with the knee on the floor. HAnds on each side of your foot, lifting the chest, keep your hands on the floor.
Inhale; Lift your right leg (back leg) up and open your foot 90° degrees. Open your arms reaching up with the left, make sure your shoulders are getting above each other, opening the chest side ways. Keep the left knee above your left ankle. Open from the right leg all the way to the right shoulder.
Exhale; move into the triangle, extend your front leg, use the upper leg muscles (quadriceps) to strengthen your leg, don't lock your knees. Keep the arms wide and stay in the sideward bent. From the hips you bend, the spine stays in a long line.
Inhale yourself back up, lifting the chest from the hips, keep the arms wide
Exhale; sink the arms and close the feet
Inhale lift your arms up stretch out, be as tall as you can be, with your feet strong and safe on the ground.
Exhale; Grab the left hand on the right wrist and bend your upper body to the left side.
Press your right leg a bit more into the ground. Bend from the hips up.
Inhale; Lift back up, lengthen yourself.
Exhale; sink your arms down, let it go, relax.
Start with standing, strong and straight, like in the sun salutation;
Your foundation the feet; press the pads under your toes, the outsides and your heels strongly into the mat. Lift the arches on the insides, by lifting your ankles. Keep all your toes soft and in touch with the mat.
Gently squeeze your butt muscles a bit, bring your belly button a bit in and up towards the spine.
Relax your shoulders on the back. Keep your chin perpendicular with the floor.
The whole body tall and strong.
Inhale; Lengthen your arms above your head.
Exhale; Grab the right hand on the left wrist and bend your upper body to the right side.
Press your left leg a bit more into the ground
Inhale; Lengthen yourself back up, extend your spine as much as possible, keep your feet on the floor!
Exhale: open your arms shoulder height, keep them active (not just hanging there)
Open your feet wider than your shoulders.
Inhale Rotate your back foot (the left) 45° inward and the right foot 90° to the right.
Extend your upper body to the right side, keeping both your sides long, not bended.
Exhale; Triangle pose, Tip over like a windmill, keep your arms long, straight above each other. Your spine is straight, you ‘bend’ from the hip. It’s not about touching the floor here, it's a hip bend not a back bend:)
Inhale; Bend your right leg keeping the right knee straight above the ankle, open your left foot in a 90° angle with the front. Sink the chest, sideways, over the right upper leg, keep your arms long and above each other, the left arm is extended towards the sky.
Exhale; Low Lunge; Rotate your chest facing forward, place the back knee on the floor, relax your foot, bending the right knee straight above the ankle, not passed the ankle! Use your fingertips or knuckles on the floor, keep lifting the chest, sink your hips slightly forward and down.
Inhale; Walk your hands towards the center of the mat, you will rotate the whole body sideways, it's a lunge from the side. Both feet rotate, they are square with the short ends of the mat. Your right knee is bend,the left leg is long, pressing the small toe side into the mat.
Exhale; Bend both your knees into a squated seat, malasana, rotate both feet slightly outward. Your hand palms together, your elbows on the inside of your knees, pressing slightly. Let your heels rest on the floor, or support them if they tend to lift up. Allow your butt to sink in the middle, relaxing the spine. Make sure your upper legs are not doing anything.
You are half way now, from here, you repeat the same poses on the other side.
Inhaling, stretch out the right leg pressing the small toe side of your foot in the mat. Your hands in front of you on the mat, lifting the chest. The sideward lunge.
Exhaling; Rotate to the low lunge on the left side, left knee bend and straight above the left ankle. Your right leg relaxes with the knee on the floor. HAnds on each side of your foot, lifting the chest, keep your hands on the floor.
Inhale; Lift your right leg (back leg) up and open your foot 90° degrees. Open your arms reaching up with the left, make sure your shoulders are getting above each other, opening the chest side ways. Keep the left knee above your left ankle. Open from the right leg all the way to the right shoulder.
Exhale; move into the triangle, extend your front leg, use the upper leg muscles (quadriceps) to strengthen your leg, don't lock your knees. Keep the arms wide and stay in the sideward bent. From the hips you bend, the spine stays in a long line.
Inhale yourself back up, lifting the chest from the hips, keep the arms wide
Exhale; sink the arms and close the feet
Inhale lift your arms up stretch out, be as tall as you can be, with your feet strong and safe on the ground.
Exhale; Grab the left hand on the right wrist and bend your upper body to the left side.
Press your right leg a bit more into the ground. Bend from the hips up.
Inhale; Lift back up, lengthen yourself.
Exhale; sink your arms down, let it go, relax.
