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CHANDRANAMASKARA

The Moon Salutation -Steps 5 and 6

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 5 of The Moon Salutation.

Step 5 - Slow Inhalation

  • Step 5 is repeated in Step 8 on the opposite side.
  • From this position (in the small image, left of Step 4), inhale slowly and bring the weight of your body to your left knee (shown in larger image left). Support your toes on your left foot as shown. Your right knee is bent and your right foot is stable on the earth.
  • If you can bring your left heel out and down as shown, try that. But if that is too difficult, just be comfortable with your left foot until you have loosened up all the muscles first. There is no need to rush. You'll get there with practice. Visualize yourself doing this posture before you try to do it. That always helps!
  • Don't push it!

Beginner's move
  • If the above is just impossible, you can do this one instead. This is much easier for beginners (just start with the right knee up so the instructions don't become confusing!).
  • If you continue with the more advanced position that Eugenia shows above, lift your arms up with your elbows loose. Your right knee is still bent.
  • Put your weight on the ball of your left knee and keep your right foot grounded, too. Feel the stretch in your entire body, especially your spine and your hips as you stretch. This will be repeated on the opposite side in Step #8.
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Step 6 - Short Exhalation

 

Eugenia in Step 6 of The Moon Salutation.
  • Step 6 is repeated again with Step 10 with a slight variation.
  • Exhale quickly as you bend both knees and move your body down into what is similar to The Child's Pose (shown below), but here with a slight variation because you are supporting your feet by standing on your toes.
  • Bring your forehead as close to the ground as possible and rest it on your folded hands. Think about how the Moon rests and hides every month.
  • If this is too difficult, just relax your feet in the Child's Pose (as Eugenia shows below).

 

The Child's Pose Child's Pose
  • Eugenia makes a fist with both hands and places one on top of the other. Then she can rest her forehead on one and keep her face and neck straight. This is also fine to do instead, if it is easier for you.
  • If you cannot come forward like this, just sit down on your knees and try to move forward and relax with your chin in your chest and arms behind your waist.
  • Exhale as you get ready for the next Step #7 of The Moon Salutation. This position will be repeated in Step #10 with a slight variation in the way you move your head.

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