Moon Salutation

The Moon Salutation is a vinyasa sequence to balance the Sun Salutation. The energy of the Moon Salutation is cooling, calming and nourishing and can be practiced to close the day. The Moon Salutation invokes the feminine and yin energies in the body and focuses on stretching the legs and sides of the body. Level: Beginner to Intermediate.
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Contraindication: Recent or chronic injury to the back, knees, hips or unmedicated high blood pressure.

Downloadable MP3 Audio for this Sequence:
Moon Salutation

1. Start in Mountain with the palms together

yoga poseA. Have the feet together or 2-3 inches apart, parallel, facing forward.

B. Palms are lightly pressed together with the shoulders down and back and the chest pressing in towards the thumbs.

C. Crown of the head lifts up, chin is parallel to the floor.

2. Inhale and sweep the arms up with palms together

yoga pose A. Stay in Mountain alignment.

B. Look up at the thumbs.

C. Lift out of the waist, reaching up towards the sky.

3. Exhale into Crescent Moon

yoga postureA. Interlace the fingers, exhale and press the right hip out to the side, arching over to the left.

B. Keep the feet grounded and the legs and buttocks engaged. Reach up and out through the fingers and crown.

4. Inhale back up to mountain with palms together

yoga pose A. Stay in Mountain alignment.

B. Lift out of the waist, reaching up towards the sky.

5. Exhale into Crescent Moon

yoga postureA. Interlace the fingers, exhale and press the left hip out to the side, arching over to the right.

B. Keep the feet grounded and the legs and buttocks engaged. Reach up and out through the fingers and crown.

6. Inhale back up to mountain with palms together

yoga pose A. Stay in Mountain alignment.

B. Lift out of the waist, reaching up towards the sky.

7. Exhale and step out into Goddess pose

yoga poseA. Bend the elbows out to the sides with the palms facing each other, point the toes out 45 degrees. Exhale and bend the knees lowering the hips down into a squat.

B. Press the hips and chest forward, press the elbows and knees back.

8. Inhale into Five Pointed Star

yoga posture A. Inhale and straighten the legs with the arms out to the sides. Feet are parallel, directly under the wrists.

B. Press down into the feet, out through the fingertips and up through the crown of the head

9. Turn the toes to the left and exhale into Triangle

yoga postureA. Turn the toes to the left and press the right hip out and slide the arms to the left. Rotate just the arms, resting the back of the left hand against the inside of the leg.

B. Press down through the feet and out through the fingers and crown.

10. Bring both hands to the floor into Pyramid

yoga postureA. Bring the hands to the sides of the floor and turn the back foot towards your head.

B. Straighten your legs keeping the feet flat to the floor and reach your forehead towards the knee.

11. Exhale and lower the back knee into Low Lunge

yoga poseA. Keep the front knee directly over the ankle pointing forward.

B.Sink the hips down and reach the crown of the head up.

12. Walk the hands to the insides of your legs into Extended Leg Squat

yoga postureA. Keep your hands on the floor in front of you as you slowly extend and straighten the right leg, rolling onto the heel.

B. Press out through the right heel. Let the hips sink down towards the floor.

13. Slide the extended foot into Prayer Squat

yoga postureA. Point the toes out at 45 degree angles. Slowly bring the palms together in front of the heart with the elbows pressing against the knees.

B. Sink the hips down towards the floor and reach up through the crown of the head to lengthen the spine.

14. Extend the left leg into Extended Leg Squat

yoga posture A. Bring your hands on the floor in front of you as you slowly extend and straighten the left leg, rolling onto the heel.

B. Press out through the left heel. Let the hips sink down towards the floor.

15. Rotate the torso into Low Lunge

yoga poseA. Walk the hands to the opposite sides of the right knee as you rotate the left ankle and lower the left knee to the floor. Keep the front knee directly over the ankle pointing forward.

B.Sink the hips down and reach the crown of the head up.

16. Straighten both legs into Pyramid

yoga posture A.Tuck the back toes under and straighten both legs. Bring the hands to the sides of the floor and turn both feet towards your head.

B. Straighten your legs keeping the feet flat to the floor and reach your forehead towards the knee.

17. Turn the back foot out and inhale into Triangle

yoga postureA. Turn the back foot out 45 degrees and inhale the left hand up. Rest the back of the right hand against the inside of the leg.

B. Press down through the feet and out through the fingers and crown.

18. Inhale into Five Pointed Star

yoga posture A. Inhale and straighten the legs with the arms out to the sides. Feet are parallel, directly under the wrists.

B. Press down into the feet, out through the fingertips and up through the crown of the head

19. Exhale into Goddess pose

yoga poseA. Bend the elbows out to the sides with the palms facing each other, point the toes out 45 degrees. Exhale and bend the knees lowering the hips down into a squat.

B. Press the hips and chest forward, press the elbows and knees back.

20. Inhale, step the feet together and sweep the arms up with palms together

yoga pose A. Stay in Mountain alignment.

B. Lift out of the waist, reaching up towards the sky.

21. Exhale into Crescent Moon

yoga postureA. Interlace the fingers, exhale and press the right hip out to the side, arching over to the left.

B. Keep the feet grounded and the legs and buttocks engaged. Reach up and out through the fingers and crown.

22. Inhale back up to mountain with palms together

yoga pose A. Stay in Mountain alignment.

B. Lift out of the waist, reaching up towards the sky.

23. Exhale into Crescent Moon

yoga postureA. Interlace the fingers, exhale and press the left hip out to the side, arching over to the right.

B. Keep the feet grounded and the legs and buttocks engaged. Reach up and out through the fingers and crown.

24. Inhale back up to mountain with palms together

yoga pose A. Stay in Mountain alignment.

B. Lift out of the waist, reaching up towards the sky.

25. Exhale and bring the palms together in Mountain

yoga poseA. Have the feet together or 2-3 inches apart, parallel, facing forward.

B. Palms are lightly pressed together with the shoulders down and back and the chest pressing in towards the thumbs.

C. Crown of the head lifts up, chin is parallel to the floor.

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Comments 5

  1. Are some of these pose sequences not viewable with a free membership? I don’t understand why I can see some and not others.

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