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CHANDRANAMASKARA

The Moon Salutation - Steps 13 and 14

Complete Yoga Breath
with Sound!

Links to Moon series

Click to enlarge
images below
for detailed instructions
.

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

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

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

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

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

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

The 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 13 of The Moon Salutation.

Step 13 - Slow Inhalation

This is the same as Step 2.

  • From the Natural Pose sitting position, inhale slowly while standing and stretching your arms over your head.
  • Your elbows should be slightly bent. Lift your face and stretch your chin up and back. Let your head, relaxed, follow your arms back, but let your neck hang back. Hold it up as Eugenia demonstrates in the above image. This is important to avoid injury, especially for beginners.
  • Bend your knees slightly at the same time and keep your feet grounded. This position resembles a half-moon. Visualize the moon in the sky the way it is when you see it with this shape. That's a nice feeling to get while you do this stretch in the end of this series.
  • Do whatever feels best with your eyes; they can be open, half open, or closed.
  • Stretch your spine. Feel the stretch in your entire body.
  •  

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    Step 14 - Short Exhalation

 

Eugenia in Step 14 of The Moon Salutation.
  • Exhale as you return to the first step you took when you started. Relaxed. Meditative. Focused. Balanced. More centered after this Moon Salutation series!
  • This is the same as where you started, breathing normally. Stand straight with your feet hip-width apart.
  • Place the palms of your hands together as shown in the image. Focus your attention on the positive and negative forces in your body and visualize that they are stable.
  • Close your eyes and concentrate on the spot just above and between your eyebrows—“The Third Eye.”
This is the end of Chandranamaskara, The Moon Salutation. Hopefully, after you have worked on these movements individually, you will be able to bring them all together into one flowing movement that doesn't take very long to do one complete series. It is a challenge, but the fun part for me is turning that challenge into a fun passion! Just remember, take it slow and easy. There is no reason to push the body into pain when practicing Yoga.

And of course, remember the Moon while you do this. If you visualize the Moon the entire time, it will be easier to do this. If you haven't already read and learned the Moon Phases, please click on the link below —The 8 Phases of the Moon—to do that.

The last 14 steps are one complete round of the entire Moon Salutation series. Try to do as many series as you can, comfortably. If you are doing the series many times, leave out Steps #1 and #2, and continue after Step #13 with Step #3 instead.

 

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CHANDRANAMASKARA SERIES

If you want to repeat this series from 5 to 10 times, omit Steps 1 and 2. Start with Steps 13 and 14, then continue with Step 3.

More Information on Chandramaskara—The Moon Salutation
More details on Chandranamaskara: notes, tips, benefits, and how to change this series if it is to be done before you retire for the night.

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