Saluting the Moon

Vinyasa, the practice of moving with the breath and gliding from pose to pose, is commonly incorporated in a variety of yoga traditions. The specific effects of each sequence are determined by the unique characteristics of the poses that make up the vinyasa. Two classic categories of these sequences are the sun and moon salutations, honoring the two denizens of our sky. Just as there are multiple configurations of the backbends and forward folds that comprise the sun salutation, moon salutation variations abound in yoga traditions. A direct contrast to the energizing, vibrant sun salutation, moon salutations have a watery intention and feeling.

Evoking the traditionally feminine aspects of the moon, a group of women teachers who were senior instructors at the Kripalu Center for Yoga and Health developed their version of the moon salutation in the 1980s. Senior Kripalu instructor Megha-Nancy Buttenheim, one of the creators of the sequence, notes that it has been taught and practiced around the world, by both men and women, since it offers a cooling complement to the often-heating sequence of the sun salutation. According to Sudha Carolyn Lundeen, R.N., senior Kripalu instructor, the poses in this sequence are particularly beneficial for women during all phases of their cyclical lives. The squats, inner thigh stretches, and side stretches support monthly cycles as well as the changing phases experienced throughout life. Physically, the poses develop strength and tone the abdominal and reproductive organs, and are metaphorical, symbolizing the grounding, opening, peaceful quality of standing in fullness and claiming a person’s right to be in their own power.

When you first practice moon salutations, you may want to take some time to feel each pose before working up to synchronizing your breath and movement as you flow through the sequence. Through the vinyasa, remember the metaphor of the fullness of the moon, the flow of emotions, and remain rooted on the earth. This variation is developed by Megha-Nancy Buttenheim as a modification of the classic moon salutation, and described on her recently released practice CD Moontides.

To begin:

Stand in Mountain Pose with your feet standing on the earth, and palms of your hands in prayer position.

Inhale and sweep your arms overhead, and lengthen through the sides of your waist and your chest. Reach the palms of your hands together overhead. Keeping your palms together, exhale and bend to the right side for Standing Half Moon. Inhale back to center with your arms stretched overhead. Then exhale and stretch to the left side. Inhale and return to center.

On your next exhalation, step your right foot out to the side coming into a wide stance. Simultaneously extend your arms straight out to either side, moving into Five-Pointed Star, reaching through your fingertips to create a sensation of length and strength.

Exhale and bend your elbows and knees to transition into Goddess Pose. The goddess pose is a celebration of our quintessential humanness and is symbolic of both the inward and downward-moving creative energy that is our basic birthright.

Inhale while straightening your arms and legs to return to the extended five-pointed star.

On your next exhalation, rotate your right foot so your toes face away from you and your knee is in line with your foot. Slide your left heel out and point your toes slightly in. Slide your right hand down your right leg while extending your left hand overhead, moving into Triangle Pose. Triangle contains the metaphor of understanding and acknowledging the complexity of life as you reach to the earth with your bottom hand while connecting to the sky with your outstretched top hand.

On your next exhalation, continue to rotate your feet so both toes face forward and then fold forward over your front right leg, coming into Head-to-Knee. Bend your front knee slightly if you need to modify the pose. Bowing forward creates a quality of surrender, placing the brain below the heart.

From head-to-knee, bend your front (right) knee so your knee is over your ankle, maintain your bent knee, and on an inhalation, lift your upper body and extend both arms overhead to move into Warrior One.

As you exhale, keep your front knee bent, lower your arms to shoulder height, and rotate your hips to transition into Warrior Two. Inhale and extend through your fingertips like you are spreading a giant pair of wings.