4/17/2024 0 Comments Traditional hatha yoga sequence![]() Lower the right hand to ankle or shin and extend the left arm to the sky. Trikonasana / Triangle Pose: Inhale, turn both feet to the right, arms outstretched and parallel to the floor.Arms bend at the elbows to a 90-degree angle, fingers in Anjali mudra (thumb and forefinger touching). Soften the knees and squat, keeping the knees in line with the ankles and the back straight. Goddess Pose: Exhale, step the feet apart, toes pointing slightly out.Keep your lower belly drawing in and up to protect your lower back. Inhale to center and exhale and bend to your left. Standing Crescent Pose: Exhale and bend to your right, extending long through the left side, all the way from the outer left foot to the tips of the index fingers.Urdhva Hastasana / Upward Salute: Open your eyes, inhale and extend your arms outwards and upwards, interlacing your fingers, index fingers pointing skywards.Pause for a moment, perhaps reflecting on what the moon means to you and to the earth… Close your eyes and draw the focus inwards. Stand in Tadasana, in the center of your mat facing the long edge. I like to imagine that the side stretches and circular motion of the sequence represent the waxing and waning phases of the moon. In the version I describe below, ( click here for a photo sequence) we face the long edge of the mat, moving first to the right and then to the left. ![]() Like Sun Salutations, there are many variations of the Moon Salutation sequence. The meditative, calming quality of the poses helps to form a strong connection to the breath, preparing the body and the mind for a restful night’s sleep. ![]() They are especially nice to do in the evening to calm and soothe the body. Like Sun Salutations, Moon Salutations can be included as part of a longer class or by themselves. Try a Sun Salutation sequence with breath guidance here. Symbolically, the sequence offers gratitude to the sun for the energy and light it provides for all life on earth. On a physical level this sequence builds stamina and strength and connects fluid movement with breath. The modern interpretation of Surya Namaskar (which translates as ‘salute to the sun’) is a dynamic sequence of poses. Sun Salutations are often practiced at the start of a yoga class, to awaken the body and create energy and heat. Hatha yoga, therefore, seeks to unify these apparently opposing elements, creating harmony and balance. ![]() ![]() The yogic term Hatha also reflects these individual yet interconnected qualities – Ha referring to the warming, active energy of the sun and tha – the cooling, receptive elements of the moon. In the same way, although Sun and Moon salutation sequences embrace different qualities, they complement each other perfectly. Although yin and yang represent seemingly opposite principles (dark and light, day and night, passivity and activity etc), they are utterly interdependent. Moon Salutations are associated with a yin practice – receptive, meditative and cooling. Sun Salutations are said to be a yang practice, related to activity, heat and light. Yin and Yang, ebb and flow, contraction and expansion, effort and surrender… Recognising and honouring the qualities and benefits on each side of the spectrum can help us find balance and unity between them. To create equilibrium in our yoga practice and in our lives, it’s helpful to observe the power of opposites. ![]()
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