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Chandra Namaskar

The document provides instructions for a Moon Salutation yoga sequence consisting of 17 poses: 1) Pranams 2) Half Moon pose 3) Victory Squat 4) Five-Pointer Star pose 5) Triangle pose 6) Runner's Stretch 7) Lunge 8) Extended-Leg Squat 9) Squat 10) Extended-Leg Squat 11) Lunge 12) Runner's Stretch 13) Triangle pose 14) Five-Pointed Star pose 15) Victory Squat 16) Half Moon pose 17) Pranams

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Mohit Yadav
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226 views1 page

Chandra Namaskar

The document provides instructions for a Moon Salutation yoga sequence consisting of 17 poses: 1) Pranams 2) Half Moon pose 3) Victory Squat 4) Five-Pointer Star pose 5) Triangle pose 6) Runner's Stretch 7) Lunge 8) Extended-Leg Squat 9) Squat 10) Extended-Leg Squat 11) Lunge 12) Runner's Stretch 13) Triangle pose 14) Five-Pointed Star pose 15) Victory Squat 16) Half Moon pose 17) Pranams

Uploaded by

Mohit Yadav
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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MOON SALUTATION

Chandra Namaskar
1. Pranams: Stand in Tadasana. Press feet, squeeze, crown. Press palms together at elbow level. 2. Half Moon: Circle fingertips overhead, interlacing fingers and 1 pointing index fingers upward in "temple" position. Press left foot and left hip, extending torso to right. Press right foot and right hip, extending torso through center to left. Press left foot returning to center. 3. Victory Squat: Step to the right and point toes slightly outward. Soften knees and press sitz bones and elbows 3 downward, fingers upward. 4. Five-Pointer Star: Press feet (straightening legs), squeeze, crown, and fingertips, extending arms at shoulder level. 5. Triangle: Turn right toes toward right, left heel to left, and press left hip, extending torso to right. Lower right hand as you raise left hand, pressing fingertips. 6. Runner's Stretch: Lower both hands toward right foot, resting hands on leg, foot or floor. Press feet, tailbone, crown. 7. Lunge: Bend forward knee, bringing hands to floor on either 5 side of leading foot and back knee to floor. Press forward foot, palms, sitz bones, crown. 8. Extended-Leg Squat: Bring both hands to the left of the leading foot and press sitz bones downward as you pivot to face center, rotating extended leg so that toes point upward. Press hands, foot of bent leg so toes point upward. Press 8 hands, foot of bent leg, heel of extended leg, sitz bones, crown. 9. Squat: Bring extended leg toward center. Press feet, sitz bones, crown. If flexibility allows, bring palms together at elbow level. 10. Extended-Leg Squat: With hands once again on the floor, 11 extend right leg to the side. Press hands, foot of bent leg, heel of extended leg, sitz bones, crown. 11. Lunge: Pivot to face bent knee, with hands on either side on leading foot, rotating back leg and bringing back knee to floor. Press forward foot, palms, sitz bones, crown. 12 12. Runner's Stretch: Lift hips by pressing feet, tailbone, crown. 13. Triangle: Sweep right arm upward and back, sliding left hand up left leg. Press feet, squeeze left hipbone, crown, fingertips. 14. Five-Pointed Star: Bring both arms to shoulder level, turning toes slightly outward. Press feet, squeeze, crown, fingertips. 15. Victory Squat: Soften knees, press sitz bones, elbows 14 downward, fingertips upward. 16. Half Moon: Press feet (straightening legs) and turn toes to face forward. Step right foot close to left foot as you bring arms overhead into "temple" position. Press feet, squeeze, crown, fingertips. Press right foot and right hip, extending torso to left. Press left foot and left hip, extending torso to left. Press left foot and left hip, extending torso through center to right. Press right foot returning to center. 17. Pranams: Press feet, squeeze, crown. Circle arms back to 16 center. pressing palms together at elbow level.
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