Please come to a standing position in preparation for Chandra Namaskar,
The salutation to the moon.
Starting with a three-part complete yogic breath,
Focus first on breathing through the nostrils deep into the abdomen.
Observe sensations in the body,
Especially the rise and fall of the belly as you breathe in and out.
Allow the breath to slow down.
Now extend your inhalation from belly up to the middle chest,
The solar plexus,
Feeling the ribs opening.
Then exhale from solar plexus back down to the belly.
Notice the expansion in the lungs,
The rise and fall of the diaphragm.
To complete the third part of this three-part breath,
With the next inhalation,
Breathe into the belly,
Solar plexus,
And upper chest.
Now exhale from upper chest down to the solar plexus,
And finally again down to the belly.
With each inhalation,
Breathe into the present moment.
With each exhalation,
Release physical and mental tensions.
Include now the ocean-sounding breath,
Ujjayi Pranayam,
By creating a slight narrowing at the back of the throat,
Which allows the stream of air to become slower and slower.
This creates a wonderful ocean sound and sensation inside your skull,
Which is calming,
Soothing,
Restful to the entire system.
Feel the sound of the sea inside you,
Letting yourself be touched by the tides of the moon.
We'll honor now the moon and her wisdom in Chandra Namaskar.
Sitting in Tadasana,
The Mountain Pose,
Arms down by your side,
Feel the four corners of your feet pressing into the ground.
Slowly bring your palms together into Anjali Mudra,
Prayer position in front of your heart.
Listen to the sound of the Ujjayi breath.
Gradually lower your arms down by your side,
Honoring Mother Earth beneath you.
As soon as your arms arrive there,
Let them sweep out and up to shoulder level,
Then further upward until they reach overhead toward the sky,
Creating a full moon sweep of the arms.
If it feels comfortable,
Interlace the fingers,
Pointing the index fingers up into a steeple position.
Inhale and extend your arms and torso to the right as you press your hips to the left.
Narada Chandrasana,
The Half Moon Pose.
Press the feet into the ground,
Gently squeeze the buttocks,
Press the crown of the head toward the fingertips.
Now inhale,
Lifting up,
Returning to center.
Exhale as you float to the other side,
Pressing the hips to the right as the arms and torso extend to the left.
Feel the crescent or half moon shape created by the curve of your body.
Exhale once again,
Pressing the feet into the ground,
Gradually returning the body upright to center.
Now step the right leg to the right side,
Bringing the arms out to shoulder level.
Breathe into the Five-Pointed Star Pose.
Inhale and as you exhale,
Bend both knees into the Victory Warrior Goddess Pose,
Knees over the feet,
Heels remaining on the ground,
Both elbows bent at shoulder height with forearms and fingers extending upward.
Feel your body's strength and power.
Now straighten your legs and extend the arms out to the sides at shoulder level as you prepare for Trikonasana,
The Triangle.
Turn the right foot a quarter turn to the right,
Lift the back left heel up,
Pivoting it slightly toward the left,
Indenting that left foot in toward the right foot at a 30-degree angle.
Pressing the left hip out toward the left side,
Extend your torso to the right,
Lowering your right arm down to the right leg or right foot.
Turn your chest and head upward to gaze at the airborne arm.
Triangle.
Deep breath.
Press the tips of the fingers upward toward the moon.
Again,
Feel that light from the moon flowing down into your eyes and entire body.
Slowly reach the left arm over your head toward the right side.
As you rotate your torso a quarter turn to face the right leg,
Enter the Straight-Legged Runner Stretch by bringing the head and torso down toward the right knee.
Move hands either by your feet or clasping your ankle,
Shin,
Or thigh.
From here,
We continue with the gentle sequence of the moon salutation by slowly rising up into Warrior Pose,
Virabhadrasana I,
Lifting the torso upright along with your arms coming up overhead,
Bending your right front knee.
Feel again the sensation of dirga breath along with the sound of the ocean,
Ujjayi breath.
Preparing for Warrior II,
Keep your right leg bent and left leg straight,
Turning your torso a quarter turn to the left,
Facing front again,
While lowering your arms down to shoulder height.
Gaze over your right shoulder with the laser vision of a spiritual warrior breathing deeply.
Turn now to Five-Pointed Star Pose,
Feeling the five points of your body's own star,
Two feet planted into Mother Earth,
Two sets of fingertips reaching out toward the horizon,
And the crown of your head extending toward the moon,
Five-pointed star.
Inhale,
And as you exhale,
Bend the knees into Devyasana,
The Victory Warrior Goddess.
Pulse and breathe here,
Allowing this pose to teach you everything you need to know about courage,
Strength,
Power,
Fearlessness.
Inhale,
Returning to Five-Pointed Star.
Slowly pivot a quarter turn to your left,
Sweeping both arms down by your side,
Bending your left knee,
And now raising both arms up into Warrior I on the left side.
Breathe,
And feel the sensations.
Preparing for Warrior II,
Keep your left leg bent as you pivot back a quarter turn to your right,
Once again facing front,
Bringing both arms down to shoulder level,
Fingers reaching out in opposite directions.
Looks over the left shoulder,
Virabhadrasana II,
Ocean-sounding breath.
Now straighten the left knee,
Preparing once more for the Triangle,
Extending your torso and left arm out to the left side.
Now pinwheel both arms,
The left arm coming down to touch either the left foot,
Ankle,
Shin,
Or thigh,
The right arm reaching upward toward the moon overhead.
Feel the strength in your legs,
Your back,
Your arms as you breathe into Trikonasana.
Retracing your steps homeward now,
Inhale,
And as you exhale,
Return up once again to Five-Pointed Star,
Arms stretched out to the sides at shoulder level.
Take a breath in,
And as you exhale,
Bend both knees again into Victory Warrior Goddess,
Devyasana.
Inhale back to Five-Pointed Star.
Exhale,
Draw your right foot back to your left foot,
Returning to the Half Moon Pose,
Ardha Chandrasana,
Arching to the left side with your torso as your hips press out to the right.
Inhale up to center,
Bringing the lateral curve of your torso now to the right side,
Your hips pressing out to the left.
Ribs open.
Long deep breath.
Inhale up once more to Extended Mountain,
Tadasana.
Slowly and gracefully now,
Lower both arms in another Full Moon Sweep from the sky down to your sides,
Bringing the hands into Anjali Mudra,
Prayer Position,
To complete this first round of Chandra Namaskar.
Take three deep breaths,
Noticing the effect of the gentle moon salutation upon body and spirit.
