You are on page 1of 8

chandra namaskar Yoga postures and sequences of postures, combined with rhythmical breathing, will often release blocked

emotional energy and physical tension, being potentially cathartic and emotionally healing. healing.

Cnu.pne

http://www.yoga-practice.net/index_files/image011.gif http://www.youtube.com/watch?v=0npZhN-p9io http://www.youtube.com/watch?v=GvMWLqGvfa0

CHANDRA NAMASKAR The Chandra Namaskar (Moon Salutation) is a worshipful vinniyasa flow series. Chandra Namaskar is similar to the Sun Salutation (Surya Namaskar), but very distinct from it. There are several different variations of this vinniyasa. This version is based on the sequence taught by Goswami Kriyananda. Begin by standing in Tadasana (Mountain Pose). The feet are no wider than hip-width apart. (The closer together the feet are, the more challenging the balance.) Weight is evenly distributed on both feet, legs are firm, hips are directly above ankles, erect spine, shoulders directly above hips, lift your chest, let the arms hang relaxed by your side. Deep abdominal breaths. Turn the hands so that the palms are facing forward. A deep inhale and exhale.

A deep abdominal inhale as you raise your hands up, palms facing forward. Then lean back as you exhale into a gentle back-bend, stretching up out through the hips, tilt your head back, lift your heart, and lift your gaze, palms facing up. Another deep inhale and exhale.

inhale deeply as you stretch back, then sweep forward as you exhale, bowing into Waterfall. Keep your legs firm, feel the stretch in the back of your legs. Let your head and arms relax and hang free as you surrender your upper body to the earth's gravity. Inhale again, then as you exhale, bend your legs (if necessary) just enough to place your hands beside your feet, hands flat on the ground, fingertips in line with toes.

Inhale, and as you exhale send the left foot back for a lunge. The right knee is directly above the right ankle, the left leg is fully extended (not bent) behind you, your upper body is supported by your back muscles (not resting on your right thigh), shoulders parallel with the floor, arms hanging down with fingers or hands pressing the mat.

Now, in one smooth motion as you inhale, rock forward onto the toes of your right foot and let your right knee move forward, turn your left foot out to the left and lower your leg, setting down on the inside of the left

knee, raise your torso, square your hips, and bring your hands together into Namaste (prayer pose) in front of your heart. Gaze forward. Exhale. Inhale as you lift your arms, elbows in line with your shoulders, forearms straight up, fingers spread, thumbs pointing toward ears. Tilt your head back, lifting your gaze up. Expanding your chest as you lift your heart up, draw your elbows back as far as you can.

With your inhale ... lower hands to the mat, bring the left foot forward to join the right without standing.

Exhale as you send your right foot back for a lunge. The left knee is directly above the left ankle, the right leg is fully extended (not bent) behind you, your upper body is supported by your back muscles (not resting on your left thigh), shoulders parallel with the floor, arms hanging down with fingers or hands pressing the mat.

Gently lower your right knee straight down to the mat. Inhale as you raise your torso and arms, elbows in line with your shoulders, forearms straight up, fingers closed into a fist,

thumbs pointing toward ears. Tilt your head back, lifting your gaze up. Expanding your chest as you lift your heart up, draw your elbows back as far as you can. Move the left foot back to join the right. Sit your hips back onto your heels. Press your forearms and hands against the mat, spread your fingers. Lift up your head and your upper body. Inhale. As you inhale, straighten your arms and lift up onto all fours. Exhale as you bring your left foot forward between your hands. The left knee is directly above the left ankle, the right leg is bent behind you with the right knee resting on the mat, your upper body is supported by your back muscles (not resting on your left thigh), shoulders parallel with the floor, arms hanging down with fingers or hands pressing the mat.

Now, in one smooth motion as you inhale Rock forward onto the toes of your left foot and let your left knee move forward, turn your right foot out to the right and settle your weight onto the inside of the right knee, raise your torso, square your hips, lift your arms, elbows in line with your shoulders, forearms straight up, fingers spread, thumbs pointing toward ears. Tilt your head back, lifting your gaze up. Expanding your chest as you lift your heart up, draw your elbows back as far as you can and sing With your inhale, lower hands to the mat, bring the right foot forward to join the left without standing.

Exhale as you send your left foot back for a lunge. The right knee is directly above the right ankle, the left leg is fully extended (not bent) behind you, your upper body is supported by your back muscles (not resting on your right thigh), shoulders parallel with the floor, arms hanging down with fingers or hands pressing the mat. Gently lower your left knee straight down to the mat.

Inhale as you raise your torso and arms, elbows in line with your shoulders, forearms straight up, fingers closed into a fist, thumbs pointing toward ears. Tilt your head back, lifting your gaze up. Expanding your chest as you lift your heart up, draw your elbows back as far as you can and say Inhale. Exhale as you lower your hands to the mat and send your left foot back to join the right, moving briefly into plank, then lower your hips. Lift up through your arms, draw your shoulders away from your ears, stay on your toes and keep your legs straight with knees off of the mat (unless your hips rest completely on the mat). Tilt your head up and inhale. Inhale. Gently lower your knees to the mat and with your exhale and rock your hips back toward your heels, keeping arms stretched out in front of you as you lower your head and fold into a deep prostration pose. Surrender completely to gravity as you continue to exhale, let yourself be completely grounded,

pressing your chest against your thighs and your forehead against the mat. Lower your hips as close to your heels as possible and stretch your arms as far forward as you can, fingers spread, palms pressing into the mat. Notice how you feel. Inhale. Slide your hands back beside your knees. Inhale as you press your torso upright, still sitting on your heels, toes turned under. Continue the in-breath as you raise your arms, palms facing forward, and lean back as far as you can, palms facing up, face looking up. Lift your heart up, lift your gaze up, stretch your arms up and back and sing, "Om Sri Maha Chandra Vanamah!" Inhale, stretching up and back. Exhale, bowing forward over your thighs, reaching as far to the front of the mat as possible. Inhale, pressing the hips back toward the heels, winding the spring so that you can exhale and LEAP toward your hands, landing in a squat between your hands, rolling up to balance on your toes, hands by your feet. Balancing on your toes, inhale as you bring your hands together in front of your heart in Namaste (prayer pose). Continue balancing on your toes.

Inhale as you press into your toes, straightening your legs and rising up, staying balanced on your toes.

Lower your hands to your side, Palms facing forward, and sing, This is one round of Chandra Namaskar. Repeat up to 108 times. Om Sri Maha Chandra Vanamah!

This variation on the classic yoga Sun Salutation - Surya Namaskara is sometimes called a Moon Salutation - Chandra Namaskara. Click on the eVoiceSpot player to learn the poses in the Moon Salutation.

by Michael Russell (from Yoga.com)


As with everything in life, yoga is effective but it will only work if you 'work it'. For results with Yoga, as with any program, one needs to learn two simple rules; dedication and persistence. You have to be dedicated and follow the practices on a regular basis if you really want to get results. If you have bought some books on yoga and meditation, don't let them gather dust while you plan and hope you will start the practice one day. Yoga postures and basic meditation exercises are simple enough to learn, even for a child. The major problem with most yoga 'drop outs' is not getting the techniques right, as most people have aligned their minds to believe, but the ability to establish the habit of following the practices through on a regular basis. The following tips may help you to do your yoga and meditation on a daily basis. Determination: Start your yoga with a firm determination to see it through. Yoga begins and ends with the mind, if you can convince yourself you really want to do it, then you should be able to keep the spirit. The problem with most people is that they rush into everything that sounds interesting before they are sure of whether they want it or not. These people will usually dump a program before they even really begin it. Close your eyes, search deep within you, "is yoga really important to me?" Decide you will give it a fair try and stick to that determination. There are days when you feel low and won't want to do your yoga, remember your initial soul deep determination and you will always find the right spirit to go ahead. Cnu.pne
8

Related Interests