Чандра Намаскар (или Приветствие Луне) — динамическая серия асан, которая особенно рекомендуется для выполнения женщинами всех возрастов, так как имеет охлаждающее, умиротворяющее, расслабляющее воздействие на тело и на ум, способствует наполнению тела лунной женской энергией.
Не так давно в моем блоге я выкладывала последовательность комплекса Сурья Намаскар или приветствие солнца, которую следует выполнять по утрам для лучшего пробуждения и бодрости ( см. ТУТ).
В этом посте я представила комплекс, который очень расслабляет, помогает успокоится и настроиться на сон.
Выполнять асаны нужно медленно, качественно вытягивая мышцы.
For those of you who are unfamiliar with yoga, the moon salutation, though not as popular as its counterpart Surya Namaskar, warms the body yet provides an overall cooling effect and is wonderful to practice in the evening.
The Moon Salutation is a moving meditation linked with breath. Each pose or movement begins with an inhale or exhale and remains succinct in a 12 pose flow sequence as shown in the diagram.
The moon salutation is a wonderful way to end the day as it calms and restores the chakra centers of the body, deepens connection with the breath and oneself and releves tension and stress stored in the day.
It is normally practiced after dusk on an empty stomach and serves to purify and release any unsteadiness in the body, connects us to divine energy and provides spiritual upliftment.
I practice this frequently during my evening practice (even if I have already done a yoga practice earlier in the day) as I love the restorative effect it has on me before bed. I used to have a lot of trouble sleeping and this practice became a part of my sleeping routine, instructing my body to relax. This sequence balances the yang energy of the day and thus heightens the feminine qualities and energies.
I would encourage you, whether you are ‘into’ yoga or not, to try this beautiful yet, simple, ancient practice as it will help you to cultivate your own sense of devotion to whatever it is speaks to your heart. If you are in a moment of restlessness, practice a few rounds of Moon Salutation and your feelings will most certainly pass or you will gain greater clarity and less attachment to the feelings.
Step by Step:
1. Begin the sequence standing in Mountain Pose - Tadasana.
2. Inhale - Hook the thumbs of your outstretched arms as you raise them up over the head. This variarion of Raised Arms Pose -Urdhva Hastasana is a backbend, so reach the arms toward the wall behind you.
3. Exhale - Fold forward into a variation of Standing Forward Bend - Uttanasana. As you exhale, let the arms swing down behind your back. Interlace your fingers behind the back and bring your hands over your head as you fold forward.
4. Inhale - Release your interlaced hands as you swing the arms up next to your ears and step the right foot back to the end of your mat coming into a High Lunge.
5. Exhale - Drop the hands to the front of your mat as you step the left foot to the back of the mat coming into Downward Facing Dog.
6. Inhale - Come forward into Plank Pose.
7. Exhale - Lower down to Knees, Chest, Chin. Inhale - Come forward into Cobra Pose OR Exhale - Lower down to Chaturanga. Inhale - Come forward to Upward Facing Dog.
8. Exhale - Push back to Downward Facing Dog.
9. Inhale - Step the right foot to the front of your mat as you bring the arms up next to your ears coming into a High Lunge Pose.
10. Exhale - Step the left foot forward to meet the right foot as you swing the arms down and interlace the fingers behind your back coming into a variation of Standing Forward Bend - Uttanasana.
11. Inhale - Release the hands from behind your back and hook the thumbs in front of you as you come up to stand. In a continous movement, take the arms up and back behind you coming intoRaised Arms Pose -Urdhva Hastasana.
12. Exhale - Bring the arms back along the side of the body as you come back into Mountain Pose - Tadasana.
You must have heard about the classical Surya Namaskar or Sun
Salutation, but not many know about the other side of it — the Chandra
Namaskar or the Moon salutation. Like the former, this too comprises
different postures for the right side and left side, making a complete
cycle. While Surya Namaskar has 12 postures, Chandra Namaskar has 14
positions correlating to the lunar phases.
This set includes the Ardha Chandra
asana as a part of it and involves the ‘Ida nadi’, which is cooling and
relaxing. Breathing is more demanding when it comes to performing
Chandra Namaskar. This includes puraka (inhalation), kumbhaka
(retention) and rechaka (exhalation). There are some practitioners who
also include the Balasana and Urdhva Mukha Svanasana too. We spoke to
yoga professionals Dr Amrapali Patil, Keya Ray and fitness consultant
Asif Shaikh, for more…
Benefits of the asana
- Channelises your lunar energy
- Cools and relaxes you – Strengthens your back
- Brings mental clarity by oxygenating the blood more effectively
- Benefits all the visceral organs
- Just like Surya Namaskar, it stretches
your spine, works on your hamstrings and strengthens your legs, arms,
back and stomach muscles.
Points to ponder
- It is essential that you prepare your
mind and body before you begin. Stand straight and keep you feet
together. Your hands should be by your side and you should breathe
gently, focusing on your inhalation and exhalation. Bring your awareness
to the pattern of your breathing.
- All the yoga positions should be in sync with your breath. Avoid any kind of discord between your breathing and the asana.
- Gradually bring your awareness to the
point between the eyebrows, at the level of ajna chakra. Visualise the
moon and its soft, gentle light there.
- Slowly, let the awareness fade away and gradually bring your focus to the body.
Different positions of Chandra namaskara
First half of the series:
1) Pranamasana / prayer pose
2) Hasta utthanasana / raised arm posture
3) Padhastasana / hand to foot pose
4) Ashwa sanchalanasana / equestrian pose
5) Ardha chandrasana / half moon pose
6) Parvatasana / mountain posture
7) Ashtanga Namaskara / salutation with eight parts of the body
8) Bhujangasana / cobra posture
9) Parvatasana / mountain pose
10) Ashwa sanchalanasana / equestrian pose
11) Ardha chandrasana / half moon pose
12) Padhastasana / hand to foot pose
13) Hasta utthanasana / raised arms pose
14) Pranamasana / prayer pose
Second half of the series: In this, the
backward stretched leg positions in Ashwa sanchalanasana are done by
reversing the earlier sequence. This means that in the second half,
instead of stretching the right foot backward, stretch the left. And the
second time in the sequence, bend the right leg and bring the right
foot between the hands.
16) Hasta utthanasana
18) Ashwa sanchalasana
19) Ardha chandrasana
21) Ashtanga namaskara
24) Ashwa sanchalasana
27) Hasta Utthanasana
Keep in mind
Consult a qualified doctor and a yoga expert before embarking on any practice
Those with hernia, high blood pressure, with a history of stroke, back
problems, undiagnosed lumbago, sciatica, fever, heart disease etc.
should avoid these asanas.
When should you do this?
This asana should preferably be done at night when the moon is visible
and, like most other asanas, should be practiced on an empty stomach
After completing the Chandra namaskara do the Shavasana or the corpse posture for some time. Read More.. http://goo.gl/wYYsOk
“Fly me to the moon and let me play among the stars”
We celebrated the Full Moon on March 16th. This “worm” moon is named for the time of year when robins start to emerge and tug at worms in the thawing ground.
“Let me see what Spring is like on Jupiter and Mars”
It may not seem like Spring but the sightings of Robins (and worms) are encouraging.
In some cultures this Full Moon is not only a harbinger of Spring but the start of a New Year. It is a time to reset our intentions (sankalpa)
Remember that the Buddha became enlightened during the Full Moon. It is a time when the gate to our true nature is opened. It can be a time of inspiration and clarity. It is also a time of very high energy that can lead to unrest. A way to sooth this energy and still be empowered is to practice The Moon Salutation. ( Chandra Namaskar) This honors the Yin or feminine power. The practice cultivates the moon ’s soothing lunar energy as we shift our focus to a New Season A Moon Salutation Flow is grounding as we calm the mind and energize the body.