The Hail to the Moon or Chandra Namaskar is a series of poses performed in a specific order to create a flow of movement whose goal is to relax. It can serve before going to bed, doing something important you need to be calm, to relieve stress ... also it serves to meditate before, because it gives you inner peace.
As the Sun Salutation, Salute to the Moon or Chandra Namaskar comprises connected positions. The final position serves as a start of the next. It thus forms a flow Yoga practice makes very pleasant and natural.
Postures greet the moon lead coupled breathing rhythm. It takes air inhaled or stretch, and is ejected in the following position, bending the body. It is proof of how well thought out it is this sequence, el Chandra Namaskar.
Sun Salutation looking activarte and give you strength, it is assumed that the best time to do it is to start your day or a session of Yoga. The I greet the moon looking calm and connect with that part of your mind, the subconscious.
It is always a good time to practice greet the Moon. It depends on what you need at every moment. If you are going through a Streak nerves and stress, made!
Think about the role of Sun Salutation and greeting to the moon and know what plays at all times. If you've just woken up, You do not need to relax and have peace of mind. The same is to start the day cheerful and gives you the energy that the Sun Salutation.
If after a long day you want to relax, You can Salute to the moon and so rest better. Because you know that there days it's a little harder to sleep, even feeling tired / or.
Saluting the moon
During the first position of the Wave series to the moon touches TO INSPIRE. Es la Pranamasana:
- From pie, stretching back. You have to be straight / or. Breath deeply.
- Performs Mudra consisting of putting your hands in front of the heart, palms touching and fingers pointing upwards. Close your eyes.
During the second position of the Wave series to the moon touches EXHALE. Is the Uttanasana:
- Bring your hands down back.
- Now push forward and shoulders and throws her head back.
During the third position of the Wave series to the moon touches TO INSPIRE It is the Padahastasana:
- Return to get right / or immediately, in a perfect flow, the body bends to bring the hands to the feet. Try not to bend your legs and keep your arms stretched.
Utthita Ashva Sanchalanasana
During the fourth position of the Wave series to the moon touches EXHALE. Es la Utthita Ashva Sanchalanasana:
- From the previous posture, bend your legs a bit and put your hands on the sides of the feet. Just who are the fingers that touch your WideMat.
- Now he gives back a big leap with the left leg.
- Straighten the left leg, the knee is not bent. Raise your head and look straight ahead, chin perpendicular to the WideMat.
During the fifth position of the Wave series to the moon touches TO INSPIRE. Es la Somachandrasana I:
- Turn right foot out. Lift your right arm laterally to reach the top.
- The left foot I've moved a little, supporting more outside of it.
During the sixth position of the Wave series to the moon touches EXHALE. As is the natural continuation of the previous position, This position is called Somachandrasana II:
- Since version I, He takes the right arm back. You must be parallel to your WideMat.
Only a Transición Ardha Malasana
The seventh position of the Wave series to the Moon actually is no posture, only it serves to explain how to move to the next. That's why it does not follow inspire alternating-exhaling, and the eighth will inspire:
- Move the right arm to place your hand in front and to the left of the right foot.
- Keep your left hand still.
Only Ardha Malasana
During the eighth position of the Wave series to the moon touches TO INSPIRE. As is the natural continuation of the previous position, This position is called Sahaja Ardha Malasana:
- Straighten your right leg and bend the left.
- Drag hands, they were on the WideMat, to your left. At the end, the right arm must be in a line with the right leg. The left arm is bent as you can see.
Utthita Ashva Sanchalanasana
During the ninth position of the Wave series to the moon touches EXHALE. Es la Utthita Ashva Sanchalanasana:
- From the previous position again and get the fourth position. This time the left front leg is, bent. The right is stretched back.
During the tenth position of the Wave series to the moon touches TO INSPIRE. Iron is:
- Check left leg, folded, backward.
- Supports the palms completely and stretch your arms. Must form a straight line between the back and legs.
During the eleventh position of the Wave series to the moon touches EXHALE. Is the Anahatasana:
- Bend your knees and rest them on the WideMat. The hips have to be just above the knees.
- With your hands where they are, low head to WideMat and touch forehead. You'll have to keep well-stretched arms.
- Lower your chest all you can.
During the twelfth position of the Wave series to the moon touches TO INSPIRE. It is the Cobra:
- Raise the head and lifts the upper body, keeping your knees in place.
- Hands also need to stay where they are. The difference is that now carry the pelvis to WideMat.
- Straighten your arms and bend your back to bring the highest possible head.
During the thirteenth position of the Wave series to the moon touches EXHALE. It is the position of the Dog:
- Raise your hip all you can, keeping your hands and feet right where they are.
- Legs and arms must be fully extended.
Pose three-legged dog
During the fourteenth position of the Wave series to the moon touches TO INSPIRE. It is the position of the three-legged dog:
- From Dog Position Just lift the left leg, fully stretched.
Utthita Ashva Sanchalanasana
The fifteenth position of the Salute to the Moon series is again Utthita Ashva Sanchalanasana, where it touches EXHALE:
- Pose In three-legged dog left leg is up. Now you have to take a step forward, to support the foot to the right of the left hand.
- Hands and right leg remain fixed.
During the sixteenth position of the Wave series to the moon touches TO INSPIRE. It is the Padahastasana:
- Put your right foot next to left foot. Try to keep your hands where they were.
- Also try not to bend your legs. Ideally, keep your arms straight, reaching your WideMat.
During the seventeenth position of the Wave series to the moon touches EXHALE. Is the Uttanasana:
- Merge keeping the back straight. Put your hands on hip, but a little back, and second position.
- Now he pushes forward the shoulders and throwing her head back.
During the eighteenth position of the Wave series to the moon touches TO INSPIRE. Es la Pranamasana:
- straight Bridge / o, with stretched back. Breath deeply.
- Returns to put your hands in the prayer position, as you initiate this sequence.