Chandra Namaskar (Greeting to the Moon) will help replenish energy reserves, overcome stress - in general, make you a human being.
Believe me, many should include this evening practice of the Bihar school in the list of favorite things. And first of all those who are already with yoga on "you" and like to try different techniques. If you are a fan of active practices, your body spends a lot of energy, and our complex will help him to restore balance.
For example, the Bihar yoga school itself recommends alternating a Greeting to the Moon with a Salutation to the Sun (Surya Namaskar). The latter practice is very popular in the West: it stimulates a powerful release of energy, "warms up" the body. But it is necessary to go too far with studies - and instead of an invigorating effect you will get a decline of strength, lethargy, apathy (and even a breakdown of immunity). Chandra Namaskar will help cool the body and replenish the energy reserves. And this complex is an excellent solution if there is no strength for active practice or there is not enough time to work out during the day.
Simply put, Chandra Namaskar is your anti-stress. Practice will help to relax and sleep better (and we remember that in our life a healthy dream). If you do not know, know: during the yoga classes, the joints are opened, the space between the vertebrae is created, the muscles are stretched and stretched, and the internal organs are massaged. Like any practice, Greeting to the Moon develops flexibility, as yoga worshipers say, femininity (the Moon is a feminine one).
Want to try? Remember how to act. The key to "lunar" practice is calmness and slowness. The main principle is slow movements. This means that one should not synchronize them with inhalations and exhalations, as in Surya Namaskar. Do not jump: imagine that you perform leisurely asanas in the water. And do not be afraid, the complex is not at all complicated.
The length of the lesson depends on your needs at the moment. And even if you have only 20 minutes left, this too is enough: it's not the quantity, but the quality and involvement in the process that is important. And, to immediately tune in to the right wave, build a cozy atmosphere around you: muffle the light, you want - light the candles and turn on the quiet music, and let the moon shine out of the window. Try to study once a week.
Anjali Mudra (Greetings posture, variation)
- Put the foot on the width of the pelvis
- Combine the little fingers and thumbs, slightly rounding the palms
- Relax and direct attention inside yourself
Do not be afraid to make spontaneous, arbitrary movements, trusting your inner feelings, until you find your own version of asana.
Anahatasana standing (the pose of opening the heart)
- On inhalation, stretch out your arms
- On exhalation, put your hands on the rump
- From this position three times it is necessary to make a transition to the lunar Uttanasana
- Lean forward, bending your legs
- Bring the chest to the thighs, unfold the palms to the ceiling
- Let go of the spine, feeling how the tension goes out of it
- On the exhalation, step back with your left foot, and the right leg
- Hands put on the floor next to the right foot, without tearing them away, gently pull the body parallel to the floor
Somachandrasana I (the smooth Moon Vinyasa I)
- On inhalation, extend your right arm over your head, simultaneously turning both feet clockwise
- In this case, the fore foot should stand at a right angle, and the rear foot - as with the side bar
Somachandrasana II (the smooth Moon Vinyasa II)
- On an exhalation extend the right hand along the side, reach for the back foot
- In this case, open the chest, align the shoulders on one line and actively work with your legs
- Repeat the transition from Somachandrasana I to II two more times
Transition to Sahaja Ardha MalasanuOn exhalation, slowly turn counter-clockwise until you are in a standing position with widely spaced legs and feet parallel to each other.
Sahaja Ardha Malasana (spontaneous pose of half Garland)
- On inspiration, bend the left leg in the knee and pull out the right leg. Make sure that the spine remains elongated
- On exhalation tighten the muscles of the inner thighs to the pelvic floor
- On inspiration, also carefully move to the other side
- Smoothly change sides two more times: imagine that your hands and feet are algae that spontaneously move in the flow of water
High lungeTurn to the left leg and make a high lunge, tuned to Moon Vinyasa.
- On inhalation, step back with your left foot and stand in the bar, the palms under your shoulders
- Activate the central muscles of the body. You need to feel the stretching from the crown to the coccyx and on to the heels
- On exhalation, lower your knees to the floor, while not relaxing the muscles of the lower abdomen
- Pull your arms forward, spreading them to the width of your shoulders
- Put your chest to the floor. Stay in this position for several cycles of breathing
- Completely lie on the floor
Sahaja Bhujangasana (spontaneous posture of Cobra I)
- Place your palms under your shoulders
- Lift your chest up, rotating your shoulders back and forth, rocking from side to side and releasing your neck. Let the spine move smoothly, without any restrictions
Schwanadh (Happy dog)
- On exhalation, go to the dog's pose, face down
- Alternately, tear off the heels from the floor and press them back, as if you're squeezing the pedals. You should feel freedom in the spine and pelvis area
- Let go of the jaw and let go freely
Adho Mukha Shvanasana (variation of the Dog face down)
- Stand up in the traditional dog posture with a muzzle down
- On inhalation, pull your right foot up to the ceiling
- On exhalation, lower it near the left foot. Inhale, pull your left leg to the ceiling
- Pull the right foot to the left
- Lean forward, slightly bending your knees. Hands should hang heavily to the floor, and palms - look at the ceiling
Anahatasana standing (Pose of the Heart Discovery)
- Rise and put your hands on the rump
- "Glued" feet to the floor, lengthen the legs, chest and top and stretch upside down. Relax the jaw
Direct attention inside yourself
Repeat the entire sequence from the beginning, changing the legs in the attacks, and again completed the practice of Anjali-wise