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Organic Apoteke I-Yoga Moon Salutation

Moon Salutation

Excerpt from The Body Heals Itself, Dr Nitasha Buldeo (2017) Available from Amazon.co.uk

1.Thunderbolt Pose - Vajrasana

Kneel on the floor with your knees close together.Bring your toes together and separate the heels.Lower your buttocks to touch the inside surface of the feet.Your heels should touch the sides of the hips.Place the hands, palm down on the knees.Keep the spine straight. Your back and shoulders should be straight but not tense.Tighten your abdomen to avoid arching your spine backward.Close your eyes and breathe. Just relax your entire body.

2.Hare Pose - Shashankasana

Slowly inhale as you raise your arms above your head, keep them straight and shoulder width apart. When you get your arms straight up and only if its comfortable, tilt your head back so you are looking up. And if that’s comfortable then you may gently backbend your spine. You don’t have to reach the final pose – stay in the pose that feels comfortable for you. In a few weeks you will all be reaching the final pose. Your body is amazing but be gentle with it.

 

3.Childs Pose – Balasana

Slowly begin to bend the trunk forward from the hips as you slowly exhale. Keep the arms, head and spine in a straight line. Try and bend far enough forward so your hands rest on the floor. If this is comfortable then bring your forehead to rest on the floor as well. Otherwise, just rest your chest on the front of your thighs and relax your neck by letting the head drop slightly forward.

 

4.Striking Cobra - Shashank Bhujrangasana

Firmly ground the palms of your hands onto the floor. Inhaling slowly – start to move your head, shoulders and chest forward, parallel to the ground. And, when your shoulders come in line with your palms, begin to drop your hips and abdomen to the ground to stretch the back. Keep your big toes touching each other. Look forward. If you need more of a stretch, slowly look up at the ceiling. You may further extend the back stretch by dropping your head backwards.

5. Downward Dog - Adho Mukha Svanasana

Exhaling, drop your head forward as you start exhaling. Moving your weight to your palms, contract your abdomen and move your hips upwards. Extend your arms and trunk on the one side and your legs on the other – to push your hips up a little higher. Tuck in your abdomen a little more.

6. Low Lunge – Anjaneyasana to Equestrian Pose - Ashwa Sanchalanasana

Now inhaling and moving your weight to your palms and left leg, bend your right knee, gently lift your right foot upwards and then move the right leg forward and as you exhale place the foot between your palms. Big toe in line with your index fingers.

If you are a beginner you can drop your left knee to the ground. Move your weight to your right foot and your left forefoot. Inhaling slowly raise your arms up, palms facing each other. And if you are comfortable look up, gently back bending the spine.

7. Downward Dog – Adho Mukha Svanasana

Exhaling, straighten the neck and spine and bend the trunk forward to place the palms, one either side of the right foot, more than hip distance apart. Move your left foot forward between your palms into Standing Forward Bend.

9. Low Lunge - Anjaneyasana to Equestrian Pose - Ashwa Sanchalanasana

Bending your knees ground your palms on the floor and inhaling move your right leg back. Drop your right knee to the ground – adjust your weight onto your left foot and inhaling raise you’re your arms upwards. Palms facing each other. And if you are comfortable look up, gently back-bending the spine.

Exhaling straighten the neck and spine and bend the trunk forward to place the palm one either side of the right foot more than hip distance apart.  Inhaling slowly Raise the right knee and then move the left foot back.

10. Downward Dog – Adho Mukha Svanasana

Drop your head forward as you start exhaling. Moving your weight to your palms, contract your abdomen and move your hips upwards. Pushing your hips all the way up like a pivot, extend your arms and trunk on the one side and your legs on the other – to push your hips up a little higher. Tuck in your abdomen a little more.

11. Plank - Phalakasana

Moving your weight onto your palms, begin to move your trunk forward and your hips downward until your thighs touch the floor. Readjust your feet so your big toes are touching. Inhaling, drop your hips further to the ground. Look forward. If you need more of a stretch, slowly tilt your head backwards.

12. Child’s Pose - Balasana

Exhale as you gently bend your elbows and move your buttocks backwards until they are resting on the inside surface of the feet. Keep the arms, head and spine straight and in-line with the space between the knees. Try and bend far enough forward so that your hands rest on the floor. If it’s comfortable bring your forehead to rest on the floor. If not, just rest your chest on the front of your thighs and relax your neck by letting the head drop slightly forward

13. Hare Pose - Shashankasana

Slowly inhale as you raise your trunk off the floor, keeping your arms above your head. Keep them straight and shoulder width apart. When you get your arms straight up –and only if its comfortable – tilt your head back so you are looking up. If that’s comfortable then you may gently backbend your spine.

Exhaling, straighten your spine, and your neck – look forward and gently lower your arms to rest on your knees.

 14. Thunderbolt Pose - Vajrasana

Kneel on the floor with knees close together.Bring toes together and separate the heels.Lower your buttocks to touch the inside surface of the feet.Heels should touch the sides of the hips.Place the hands, palm down on the knees.Keep the spine straight. The back and shoulders should be straight but not tense.Tighten your abdomen to avoid arching your spine backward.Close your eyes, breathe. Just relax your whole body.I