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CHANDRANAMASKARA

The Moon Salutation - Steps 11 and 12

Complete Yoga Breath
with Sound!

Links to Moon series

Click to enlarge
images below
for detailed instructions
.

First 2 steps of the Moon Salutation.
1st Step - 2nd Step

2nd and 3rd steps of the Moon Salutation.
3rd Step - 4th Step

5th and 6th steps of the Moon Salutation.
5th Step - 6th Step

7th and 8th steps of the Moon Salutation.
7th Step - 8th Step

9th and 10th steps of the Moon Salutation.
9th Step - 10th Step

11th and 12th steps of the Moon Salutation.
11th Step - 12th Step

13th and 14th (same as the 1st) steps of the Moon Salutation.
13th Step - 14th Step

Moon Phases

New Moon - Invisible Waxing Crescent Moon

New Moon - Waxing Crescent

1st Quarter Moon Waxing Gibbous Moon

1st Qtr. - Waxing Gibbous

Full Moon Waning Gibbous Moon

Full Moon - Waning Gibbous

Last Quarter Moon Waning Crescent Moon

Last Qtr. - Waning Crescent

NAMES OF FULL MOONS

January: Full Wolf Moon—Storm Moon—Old Moon—Moon after Yule

February: Full Snow Moon—Chaste Moon—Hunger Moon—Wolf Moon

March: Full Worm—Seed Moon—Harvest Moon—Sap Moon—Crow Moon—Lenten Moon

April: Full Pink Moon—Hare Moon—Grass Moon—Egg Moon

May: Full Flower Moon—Dyad Moon—Planting Moon—Milk Moon (Dyad: Latin for twin stars of the constellation of Castor and Pollux.)

June: Full Strawberry Moon—Mead Moon—Rose Moon—Flower Moon

July: Full Buck Moon—Wort Moon—Thunder Moon—Hay Moon

August: Full Sturgeon Moon—Barley Moon—Green Corn Moon—Grain Moon

September: Full Harvest Moon—Blood Moon

October: Full Hunters Moon—Snow Moon

November: Beaver Moon—Oak Moon—Frosty Moon

December: Long Night Moon or Full Cold Moon—Wolf Moon—Before Yule Moon

When there are two full moons in one month, it is called “Blue Moon Month.”

To learn more about Moon Names, check out the Almanac sites at The 8 Phases of the Moon—Part 3 —Websites

Eugenia in Step 11 of The Moon Salutation.

Step 11 - Slow Inhalation


Step 10
  • As you begin to lift your body from Step 10 (small image, left), exhale. Inhale slowly as you lift your face, hands and arms up and back, as Eugenia demonstrates (larger image, left). This Step is not repeated in this series.
  • Sit back on your buttocks between your heels, if possible. Elbows are slightly bent as Eugenia shows here. If this is easy, try to point your toes out to the sides as Eugenia demonstrates in the image above.
  • If this is too difficult, just sit with your feet under your buttocks. If that is too difficult, just stand up on your knees and do the best you can. This is not a contest. Do what you can and be happy with that!

Progress will only come with patience, visualization and faith in your own body to get more limber with practice and time. It is truly all about believing in yourself and discipline. And what is discipline but forming positive habits...

 

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Step 12 - Short Exhalation

Eugenia in Step 12 of The Moon Salutation.
  • As you sit up into what is commonly called The Natural Pose with your feet slightly apart and the soles of your feet grounded (or standing on your toes if it is impossible to get your feet flat). This Step is not repeated in this series.
  • You can use your hands to help you into this position.
  • Keep your back straight, even if it is slightly leaning forward for balance. Look at Eugenia's back in the image above. The small of her back is straight.
  • Hold the palms of your hands together in front of your chest with your elbows resting on your knees (this also helps the balance for this posture). Lift your back up. Keep your neck and head straight. Feel the stretch and relax your mind and body.
  • Get ready for Step #13. The last two steps of The Moon Salutation (13 and 14) are next, which are the same as Steps 1 and 2 when you began this series. They are simple.

Step #15 is just additional notes and variations that can be practiced. It also includes how to perform The Moon Saluation at night before going to bed, which is slightly different.

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