CHANDRANAMASKARA
The Moon Salutation - Steps 11 and 12
(Above) Image from DVD. View 30-second clips of—
The Bow and
Shoulder Stand
The DVD Kit includes Yoga Dance, Breath, Relaxation, and a 44-page How To Manual.
A Relaxation Deep Sleep CD is also available on its own. If you need to feel better, or sleep like a baby, visit Kathryn in her office! Our shopping cart is no longer open, but you can order directly from
Kathryn.
Complete Yoga Breath
with Sound!
Links to Moon series
Click to enlarge
images below
for detailed instructions.
1st Step - 2nd Step
3rd Step - 4th Step
5th Step - 6th Step
7th Step - 8th Step
9th Step - 10th Step
11th Step - 12th Step
13th Step - 14th Step
Moon Phases
New Moon - Waxing Crescent
1st Qtr. - Waxing Gibbous
Full Moon - Waning Gibbous
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
Step 11 - Slow Inhalation
- 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...
Step 12 - Short Exhalation
- 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.
