Release Tension with Camel Pose

Camel Pose turns your chest into a hump like the one on a camel's back while stretching the entire front of your body, improving your posture, and stimulating your internal organs and neck. Best of all, it's a gentle backbend that's appropriate for all levels of practitioners—even beginners!

Here's how to try it:

Kneel on the floor with your knees hip-width apart and your thighs perpendicular to the floor. Press your shins and the tops of your feet firmly into floor. Rest your palms on the back of your pelvis, with your fingers pointing down. Inhale and lift your heart as you arch back, keeping your thighs perpendicular to the floor and releasing your hands toward your feet. If you can't reach your feet without compressing your lower back, tuck your toes under and reach for your heels or reach for blocks set outside your feet. You can also keep your hands resting on the back of your pelvis for an easier backbend. Let your neck stay in a neutral position or drop your head back without crunching your neck. To come out, lead with your heart and sit back on your heels.




(oosh-TRAHS-anna)
ustra = camel

Step by Step

Kneel on the floor with your knees hip width and thighs perpendicular to the floor. Rotate your thighs inward slightly, narrow your hip points, and firm but don't harden your buttocks. Imagine that you're drawing your sitting bones up, into your torso. Keep your outer hips as soft as possible. Press your shins and the tops of your feet firmly into floor.

Rest your hands on the back of your pelvis, bases of the palms on the tops of the buttocks, fingers pointing down. Use your hands to spread the back pelvis and lengthen it down through your tail bone. Then lightly firm the tail forward, toward the pubis. Make sure though that your front groins don't "puff" forward. To prevent this, press your front thighs back, countering the forward action of your tail. Inhale and lift your heart by pressing the shoulder blades against your back ribs.

Now lean back against the firmness of the tail bone and shoulder blades. For the time being keep your head up, chin near the sternum, and your hands on the pelvis. Beginners probably won't be able to drop straight back into this pose, touching the hands to the feet simultaneously while keeping the thighs perpendicular to the floor. If you need to, tilt the thighs back a little from the perpendicular and minimally twist to one side to get one hand on the same-side foot. Then press your thighs back to perpendicular, turn your torso back to neutral, and touch the second hand to its foot. If you're not able to touch your feet without compressing your lower back, turn your toes under and elevate your heels.

See that your lower front ribs aren't protruding sharply toward the ceiling, which hardens the belly and compresses the lower back. Release the front ribs and lift the front of the pelvis up, toward the ribs. Then lift the lower back ribs away from the pelvis to keep the lower spine as long as possible. Press your palms firmly against your soles (or heels), with the bases of the palms on the heels and the fingers pointing toward the toes. Turn your arms outwardly so the elbow creases face forward, without squeezing the shoulder blades together. You can keep your neck in a relatively neutral position, neither flexed nor extended, or drop your head back. But be careful not to strain your neck and harden your throat.

Stay in this pose anywhere from 30 seconds to a minute. To exit, bring your hands onto the front of your pelvis, at the hip points. Inhale and lift the head and torso up by pushing the hip points down, toward the floor. If your head is back, lead with your heart to come up, not by jutting the chin toward the ceiling and leading with your brain. Rest in Child's Pose for a few breaths.

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Anatomical Focus
Ankles
Thighs
Groins
Belly
Chest
Spine
Shoulders
Neck
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Therapeutic Applications
Respiratory ailments
Mild backache
Fatigue
Anxiety
Menstrual discomfort
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Benefits
Stretches the entire front of the body, the ankles, thighs and groins,
Abdomen and chest, and throat
Stretches the deep hip flexors (psoas)
Strengthens back muscles
Improves posture
Stimulates the organs of the abdomen and neck
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Contraindications and Cautions
High or low blood pressure
Migraine
Insomnia
Serious low back or neck injury
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Beginner's Tip
Beginners very often aren't able to touch their hands to their feet without straining their back or neck. First, try to turn your toes under and elevate your heels. If this doesn't work, the next thing to do is to rest each hand on a block. Position the blocks just outside each heel, and stand them at their highest height (usually about 9 inches). If you're still having difficulty, get a chair. Kneel for the pose with your back to the chair, with your calves and feet below the seat and the front edge of the seat touching your buttocks. Then lean back and bring your hands to the sides of the seat or high up on the front chair legs.

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Modifications and Props
Ustrasana can be a very difficult pose for the neck, especially if your shoulders are tight. You can use a wall as a prop to protect your neck. Prepare for the pose with your back to a wall, with your toes turned under and your soles as close to the wall as possible. Exhale and lean back, as described in step 3 in the main description above. Press the crown of your head into the wall and, against this pressure, lift the shoulder blades deeper into your back. Keep your hands on your pelvis or swing them back to press your palms against the wall.

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Partnering
A partner can also help you work with your neck and head in this pose. Your partner should stand directly behind you as you perform Camel. Bring your head into a neutral position; that is, align your neck so it's neither in flexion nor extension. Have your partner support the back of your head with one hand, and press his other hand on your upper back, between the shoulder blades. He should pull the base of your skull away from the back of your neck and push your shoulder blades in the opposite direction, down the back. Let your neck grow between these two actions. Then, if you feel comfortable, have your partner carefully remove his hands and, maintaining the length in the back of your neck, drop your head back.

Healthy Red Tea - Rosselle

I am regularly drinking Roselle tea as I am so impressed by its rich Vitamin C ( higher than citrus fruits). Just pour hot water over the petals of 3 roselle flowers and you can enjoy a healthy cup of refreshing red tea.
The plant is grown locally and you are encouraged to grow them in your garden too. Do join me in our quest for better health








Rosella tea or red tea has been known in many names, Rosella tea, Hibiscus tea, Mecca's tea, and Yemen's tea.

Here are the benefits of Rosella Tea:
* Immune Boosting
* Lower blood pressure
* Normalize the sugar blood
* Regulate uric acid
* Lower cholesterol
* Healing coughs
* Good for skin, reduces wrinkles.
* Reduce overweight
* Protect from infections
* Contains Omega 3
* Regulates metabolism.


Rosella tea is rich in antioxidants, minerals, and fiber. Thus, it is believed to be able to reduce the ‘bad’ cholesterol level and to improve our skin health.

For many years Hibiscus Tea has been drunk for a wide variety of health benefits and it is thought to contribute to lowering high cholesterol, aid weight loss, strengthen the immune system and help to prevent constipation.
Hibiscus flower extract has been used in many folk remedies for liver disorders and high blood pressure.


The researchers found it contains antioxidants that are known to reduce the dangerous build up of fats inside the arteries.



Rosella is also known as Hibiscus sabdariffa, and has certain therapeutic properties and the reported benefits of using it internally, in the form of a herbal tea

Hibiscus sabdariffa benefits:

soothes colds
opens blocked nose
clears up mucous
astringent
promotes proper kidney function
helps digestion
general tonic
diuretic
helps reduce fever
Which part to use for rosella herbal tea

The outer leaves of the Hibiscus flower (also known as Natal sorrel) (calyxes - calyces) are used for making the brew.

Making rosella herbal tea

The standard way to make an infusion, unless otherwise specified, is to pour a cup of boiling water over the material to be infused, let it stand for 5 minutes, strain it, and drink it.


You could sweeten your health drink with honey, should you so require, and a dash of fresh lemon juice may also enhance the taste.


Roselle plant has been and still is considered as an AntiHypertensives (used to treat hypertension or high blood pressure), Mild Laxative (used to induce bowel movements), and Diuretic (used to elevate the rate of urination to treat drug overdose or poisoning). The Red Calyces or Sepals of this plant are used by some countries for food colorings, for flowers, for syrups, for jams, or for many different kinds of drinks. And the green leaves of Roselle can be used for salads, for curry, for teas, for lotions, for wounds, and for sores.

So, the Nutrients in one cup (57 grams) of Raw Roselle Plant without any refuse are:

- Vitamin A
- Vitamin B2, Riboflavin
- Vitamin B3, Niacin
- Vitamin C
- Protein
- Calcium
- Iron
- Magnesium
- Phosphorus
- Potassium
- Sodium
- Natural Fats
- Carbohydrates
- Calories

According to these Nutrients we can come up with these Health Benefits of Roselle Plant:

Vitamin C:
- Improves wound healing
- Prevents cells from damages
- Improves gums health
- Improves teeth health
- Improves Immune System
- Protects from free radicals
- Reduces Aging
- Lowers Risks of some Cancers
- Improves Iron absorption
- Improves Lung health
- Prevents from frequent colds
- Protects from frequent infections

Calcium:
- Maintains healthy bones
- Improves nerve function
- Improves muscle function
- Supports Healthy blood clotting
- Reduces feet tingling
- Reduces hand tingling
- Lowers chance of retardation in children
- Reduces chance of bone deformities
- Reduces feet numbness
- Reduces hand numbness
- Improves teeth health

A Yoga Retreat in Sabah - 20 to 22 May 2011

Swami Nitya





The Himalayan international Institute of Yoga Science & Philosophy organised a Yoga Retreat,ith the theme "Yoga for Self Awareness" in Kundasang for about 60 participants.

Voo , Vun Fui and I attended the retreat. This Yoga centre focus on meditation and all the yoga asanas are deemed as preparation for the body for meditation. The long periods of seating on the floor for lectures, asanas and group meditations were very taxing on our body, especially on the spine for the 3 of us. This is mainly because
we only practice yoga for the physical exercise ONLY and have not done meditation.



The main speaker was Swami Nityamuktananda Saraswati, a British resident of German descent.A swami is a Yogic monk and is not bounded by Hinduism or Buddhism.A swami has taken a vow of obedience to the "HIGHER SELF" and has opted OUT OF SOCIETY
www.athayoga.info

A.SWAMI gave a series of talks on Self Awareness as follows:-
1.Our mind is all powerful and can manifest to the body eg through dreams. Everything that happens to the body happens to the mind first. We need to be AWARE of our body.
2.Our emotions and experiences in our lives are the memory files in our brain. We are the product of other peoples 'opinions, a bundle of past experiences.
3. Light is constant ie it is the same and des not change. Our eyes cannot perceive the frequency and so we do not see light at night ! Change is the only other constant in our life.
4.Behind all of us are the higher self but we live in the little self.We are all connected to the ONE higher self.So we are all the same in this ONE light.

How do we change?
We can write down all the negative experiences and habits that we want to forget in a piece of paper and then burn it.

How do we find ourselves?
Through self awareness.
Practice a 2 min breath awareness daily. Just be quiet and concentrate only on your breath.

Talking to your body?
use love and not agggression when you talk to your body eg when you want to heal yourself from a sickness.

Datin Judy
We enjoyed all our sessions with Datin Judy, a very lively, warm and charismatic teacher.


B.Hatha Yoga By Datin Judy
1.Stretching before Asana.
a.Lie on the floor to stretch the body- interlock fingers above the head and walk the upper body to the R, then followed by lower body as you walk the heels to the right. reverse.
bend both knees to chest and push to the right, then left.
b.Stand and do the Butterfly twisting - focus on one point in front and twist your waist side to side.
Roll right shoulder to the back and grip your right wrist with your left hand. Tilt your head to the left.
Hand criss crossing in front using 3 different palm positions - facing each other, facing up and down

2.Mermaid Pose
Sit on the floor and bend both knees pointing to the right. Cross left ankle over right. Look to the right. Extend right arm straight up & bring it down by placing elbow on the floor. Use left hand to pull left ankle to the back (feet not higher than left knee). then adjust the hold on ankle as you swing left leg forward and straighten to go across the body towards the chest.
Repeat for other leg.

Datin also taught us various poses like the Dolphin, The Lion, and poses for the Shoulder.

A Yoga Workshop With Jani in Sabah - 9 July 2011

Jani Jaatinen



http://janijaatinen.org
Vun Fui and I attended a small workshop (6 participants) in Core Fitness, City Mall in Kota Kinabalu.

In this workshop, we studied standing poses and how it can be divided them into 4 groups. The standing poses teach and allow us to move the spine in all directions : forward extensions, back extensions, side to side extensions, and lateral, or twisting motions. This prepares the body for all categories of asanas. Standing poses are beneficial for strengthening of the legs, hips opening and improving sense of balance.

Most of the technique taught are familiar to us but it is always good to reinforce our knowledge:-
1.Before bending, we should LENGTHEN the spine, not the arch the back and to use our core muscles to move into our positions.
2.Shoulders should be open and neck relaxed.
3.Where necessary, Tail bone is tucked in so as to prevent arching of the back.
4. Stabilize the hip before twisting the upper body as in revolved triangle pose.
5. To stop the asana where there is pain. To move into the pose up to the level before you feel any pain. Avoid these poses and practice alternative poses instead.Strengthen the area first before assuming the specific asana after a time lapse.

Standing Poses- Forward Bends,Side bends,Warrior 1,2,and 3, Triangle and Reverse asanas incorporating the twisting of the spine.
Seated Poses - Forward Bends,Seated Naukasana, Seated Twists,
Supine Poses -Bhujangasana, Darulasana, Bridge.
Inversions - Halasana,Sarvangasana and Sirhasana



Profile:-
Since year 2000, Jani Jaatinen started exploring yoga with Janne Kontala, a friend of his as well as lifelong teacher. He has been practicing everyday for over 10 years and he has integrated those spiritual practices as big part of his life. Jani's passion and commitment in yoga had brought him the privilege to receive extensive yoga training from various international teachers, such as Cle Souren, B.N.S. Iyengar, Dwarka Das, Yogi Sachi, and Brahmacari Rudradev.

Jani has been featured in Ananda Yoga, a local yoga magazine in Finland for his work. He has been teaching Astanga Vinyasa, Iyengar and Hatha yoga full time in Helsinki, Finland. Jani also teaches private, corporate, and in-home yoga classes. Known for sharing his love and knowledge of yoga in a clear, dynamic and generous manner, he receives invitations to teach and conduct workshops in Croatia, Estonia, India, Malaysia and Indonesia occasionally.
Jani's dedication and devotion for yoga is a true inspiration for everyone who has the chance to study yoga with him!

Lime - for good health

Health Benefits of Lime

I drink a glass of lime juice every morning. I squeeze the juice of 1 lime, add a pinch of salt , 3 teaspoons of honey and warm water. It actually taste quite nice!
I also recommend to all my Yoga students to do the same so that we can all enjoy better health. Well, I hope that anyone who reads on the benefits of lime as stated below will also be encouraged to follow suit.


The health benefits of lime include weight loss, skin care, good digestion, relief from constipation, eye care, and treatment of scurvy, piles, peptic ulcer, respiratory disorders, gout, gums, urinary disorders, etc.



The first fruit that comes to our minds when it comes to medicinal uses is perhaps the good old lime. This sour citrus fruit can do what many specialist medicines cannot. Lime, bearing the scientific name Citrus Aurantifolia, is being used for ages for treatment of various ailments.

Lime is consumed throughout the world in sorbets, beverages, refreshing drinks, pickles, jams, jellies, snacks, candies, sugar boiled confectionaries and culinary and the oil extracted from its peel or skin is extensively used in soft drink concentrates, body oils, cosmetics, hair oils, tooth pastes, toilet and beauty soaps, disinfectants, mouth washes, deodorants and innumerable other products. There are many varieties of lime found all over the world, particularly in the tropical and the Mediterranean climates.



Let us have a glance over the benefits and medicinal uses of lime.

Scurvy: Lime is so famous as a cure for scurvy, the disease which is caused due to deficiency of vitamin-C and characterized by frequent infections with cough and cold; cracked lips and lip corners; ulcers in tongue and mouth; spongy, swollen and bleeding gums etc. that now a days even a child can tell you that. Since its cause is deficiency of vitamin-C, its remedy is none other than vitamin-C, and lime is blessed with this vitamin. In olden days, soldiers and sailors were given lime to keep safe from scurvy, which was a dreaded disease then. Even now, it is distributed among the workers working in polluting environments like those working in furnaces, painting shops, heat treatments, cement factories, mines etc. to protect them from scurvy.

Skin Care: Lime juice and its oil are very beneficial for skin when consumed orally or applied externally. It rejuvenates the skin, keeps it shining, protects it from infections and reduces body odor due to presence of a large amount of vitamin-C and Flavonoids, both of which are class-1 anti oxidants, anti biotic and disinfectants. When applied externally on skin, its acids scrub out the dead cells, cures dandruff, rashes, bruises etc. and gives you a refreshing bath if its juice or oil is mixed into your bathing water.

Digestion: Lime has an irresistible scent which waters the mouth and thus aid primary digestion (the digestive saliva floods your mouth even before you taste it). Then the acids in it do the rest. While they break down of the macro molecules of the food, the Flavonoids, the compounds found in the fragrant oils extracted from lime, stimulate the digestive system and increase secretion of digestive juices, bile and acids and also stimulate the peristaltic motion. This is the reason behind having lemon pickle with lunch and dinner is an age old practice in India and some of its neighboring countries.



Constipation: Primarily, the ample of acids present in lime helps clear the excretory system by washing and cleaning off the tracts, just like some acids are used to clean floor and toilets. Then the roughage in it is also helpful in easing constipation. But it is mainly due to high acids. An overdose of lime juice with salt also acts as an excellent purgative without any side effects, thereby giving relief in constipation.

Peptic Ulcer: In addition to vitamin-C, lime contains special compounds called Flavonoids (Limonoids such as Limonin Glucoside) which have anti oxidant, anti carcinogenic, anti biotic and detoxifying properties which help healing of peptic and oral ulcers.

Respiratory Disorders: The oil, containing Flavonoids and certain oils, extracted from lime is extensively used in anti congestive medicines such as balms, vaporizers, inhalers etc. due to presence of Kaempferol. Just scratching the peel of a lime and inhaling it gives immediate relief in congestion and nausea.

Eye Care: Vitamin-C again! Its anti oxidant properties protect eyes from aging and macular degeneration. Flavonoids help protect them from infections.

Gout: There are two main causes of Gout. While the first reason is accumulation of free radicals in the body; the second is accumulation of toxins, primarily uric acid. Now, limes can help you with both of these. It is a reservoir of anti oxidants & detoxifiers (vitamin-C & Flavonoids) which free radicals as well as detoxify the body.

Gums: The root causes of gum problems are deficiency of vitamin-C (Scurvy, which gives bleeding and spongy gums) and microbial growth. Sometimes, the ulcers and wounds from bones, hard objects etc. are also the causes. In all of these, limes can help you. Its vitamin-C cures scurvy, Flavonoids inhibit microbial growth and potassium and Flavonoids help heal ulcers and wounds.

Piles: Since lime helps heal up ulcers and wounds in the digestive system and excretory system and gives relief from constipation too, it eradicates all the root causes of piles.

Weight Loss: A glass of warm water with a full-lime juice in it is an excellent weight reducer as well as a brilliant refresher and anti oxidant drink. The citric acid present in lime is an excellent fat burner. Just have two glasses a day and see the remarkable result within a week.

Urinary Disorders: The high potassium content of limes is very effective in removal of the toxic substances and the precipitates deposited in kidneys, urinary bladder and its disinfectant properties help cure infections in the urinary system. It also stops prostrate growth (very common in males above 40) and clears blockage of urine due to deposition of calcium in the urinary tract.

Other Benefits: It is a good appetizer and digestive. It helps cure arthritis, rheumatism, prostrate and colon cancer, cholera, arteriosclerosis, diabetes, fatigue, heart diseases and even very high fever (in contrary to popular belief). The best part of it is that it has no side effects.

Few Words of Caution: The seeds of all citrus fruits (and also apples) are poisonous and if ingested in large quantity (even a small handful) can be fatal. So, avoid chewing or swallowing the seeds when you use limes.

Cholesterol: Top 5 foods to lower your numbers

Cholesterol: Top 5 foods to lower your numbers
Diet can play an important role in lowering your cholesterol. Here are five foods that can lower your cholesterol and protect your heart.

By Mayo Clinic staff
Can a bowl of oatmeal help lower your cholesterol? How about a handful of walnuts or even a baked potato topped with some heart-healthy margarine? A few simple tweaks to your diet — like these — may be enough to lower your cholesterol to a healthy level and help you stay off medications.

1. Oatmeal, oat bran and high-fiber foods

Oatmeal contains soluble fiber, which reduces your low-density lipoprotein (LDL), the "bad" cholesterol. Soluble fiber is also found in such foods as kidney beans, apples, pears, barley and prunes.

Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Five to 10 grams or more of soluble fiber a day decreases your total and LDL cholesterol. Eating 1 1/2 cups of cooked oatmeal provides 6 grams of fiber. If you add fruit, such as bananas, you'll add about 4 more grams of fiber. To mix it up a little, try steel-cut oatmeal or cold cereal made with oatmeal or oat bran.

2. Fish and omega-3 fatty acids

Eating fatty fish can be heart-healthy because of its high levels of omega-3 fatty acids, which can reduce your blood pressure and risk of developing blood clots. In people who have already had heart attacks, fish oil — or omega-3 fatty acids — reduces the risk of sudden death.

Doctors recommend eating at least two servings of fish a week. The highest levels of omega-3 fatty acids are in:

Mackerel
Lake trout
Herring
Sardines
Albacore tuna
Salmon
Halibut
You should bake or grill the fish to avoid adding unhealthy fats. If you don't like fish, you can also get small amounts of omega-3 fatty acids from foods like ground flaxseed or canola oil.

You can take an omega-3 or fish oil supplement to get some of the benefits, but you won't get other nutrients in fish, like selenium. If you decide to take a supplement, just remember to watch your diet and eat lean meat or vegetables in place of fish.

3. Walnuts, almonds and other nuts

Walnuts, almonds and other nuts can reduce blood cholesterol. Rich in polyunsaturated fatty acids, walnuts also help keep blood vessels healthy.

According to the Food and Drug Administration, eating about a handful (1.5 ounces, or 42.5 grams) a day of most nuts, such as almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachio nuts and walnuts, may reduce your risk of heart disease. Just make sure the nuts you eat aren't salted or coated with sugar.

All nuts are high in calories, so a handful will do. To avoid eating too many nuts and gaining weight, replace foods high in saturated fat with nuts. For example, instead of using cheese, meat or croutons in your salad, add a handful of walnuts or almonds.

4. Olive oil

Olive oil contains a potent mix of antioxidants that can lower your "bad" (LDL) cholesterol but leave your "good" (HDL) cholesterol untouched.

The Food and Drug Administration recommends using about 2 tablespoons (23 grams) of olive oil a day in place of other fats in your diet to get its heart-healthy benefits. To add olive oil to your diet, you can saute vegetables in it, add it to a marinade, or mix it with vinegar as a salad dressing. You can also use olive oil as a substitute for butter when basting meat or as a dip for bread. Olive oil is high in calories, so don't eat more than the recommended amount.

The cholesterol-lowering effects of olive oil are even greater if you choose extra-virgin olive oil, meaning the oil is less processed and contains more heart-healthy antioxidants. But keep in mind that "light" olive oils are usually more processed than extra-virgin or virgin olive oils and are lighter in color, not fat or calories.

5. Foods with added plant sterols or stanols

Foods are now available that have been fortified with sterols or stanols — substances found in plants that help block the absorption of cholesterol.

Margarines, orange juice and yogurt drinks with added plant sterols can help reduce LDL cholesterol by more than 10 percent. The amount of daily plant sterols needed for results is at least 2 grams — which equals about two 8-ounce (237-milliliter) servings of plant sterol-fortified orange juice a day.

Plant sterols or stanols in fortified foods don't appear to affect levels of triglycerides or of high-density lipoprotein (HDL), the "good" cholesterol.

Other changes to your diet

For any of these foods to provide their benefit, you need to make other changes to your diet and lifestyle.

Cut back on the cholesterol and total fat — especially saturated and trans fats — that you eat. Saturated fats, like those in meat, full-fat dairy products and some oils, raise your total cholesterol. Trans fats, which are sometimes found in margarines and store-bought cookies, crackers and cakes, are particularly bad for your cholesterol levels. Trans fats raise low-density lipoprotein (LDL), the "bad" cholesterol, and lower high-density lipoprotein (HDL), the "good" cholester

YOGA MOON SALUTATION - CHANDRA NAMASKAR

Om Sue: Moon salutation:]
The Chandra Namaskara, Moon Salutation, has the opposite effect on your body than the Sun Salutation. It is meant to soothe and calm your body. Moon salutations are excellent to perform in the evening to get a good nights sleep after a buzy and stressful day. In Ayurveda the fiery and easily irritated PITTA types benefit enormously from doing the moon salutations.

This moon salutation pacifies the Pitta dosha. Poses focused on cleansing the liver, spleen, kidney and small intestines to hold the Pitta diseases away.


Moon Salutations are a soothing yet empowering variation and counterbalance to classical Sun Salutations (Surya Namaskar). They allow us to honor the yin or feminine side of our energy, in contrast to the Sun Salutations, which are more yang, or masculine, in nature. A resurgence of the Moon Salutation is part of the rediscovery of the divine feminine at this important time in our evolution. However, moon salutations are not just for women! Men can reconnect, realign and cool-down fiery impulses through Moon Salutations. Moon salutations can shift energy without increasing heat in the body and tend to be less stimulating than Sun Salutations, thereby balancing hot emotions, relaxing and calming the mind and body and restoring balance.

The Yoga Moon Salutation is both ancient and modern. The moon is of particular importance in Hatha Yoga. The word Hatha is broken down as "Ha" meaning "sun" and "Tha" meaning "moon." Traditional Sun Salutations enhance our inner fire and strengthen us as we prepare for life's obstacles, while the Moon Salutations cool us as we prepare for our journey of descent; going inward, uncovering our wisdom, creativity, balance and inherent intelligence, hence opening the path for enlightenment. (The practice of Hatha Yoga brings unity between the two opposites; aggression and retreat).

The Sun Salutations are designed to allow us to connect to the sun's powerful energy and are often practiced at dawn. The amazing Moon Salutations are not just for full moon practice and are for any time of day, but are especially beneficial when performed in the evening as the series of poses is designed to calm the mind and relax the body.

These are the asanas for the Yoga Moon Salutation:

Prayer Pose - palms together overhead
Crescent Moon Pose - arching to the left
Goddess Pose - squat, arms at sides in an L-shape, palms forward
Transition Pose - star pose, the body is like a 5-pointed star
Triangle Pose - extending to the left, right arm up
Head to knee - left leg
Lunge to the left
Forward Facing Lunge - right leg extended
Squat Pose - Malasana, hands in prayer position
Forward Facing Lunge - left leg extended
Lunge to the right
Head to Knee - right leg
Triangle Pose - extending to the right, left arm up
Transition Pose - star pose
Goddess Pose
Crescent Moon Pose - arching to the right
Return to Prayer Pose - palms together overhead


The diagram below from Laura Cornell, PhD, shows the sequence of Chandra Namaskar; 16 asanas that constitute the Yoga Moon Salutation.












Why not give the Moon Salutation a try? You can practice it in a flowing manner, following your breath or hold each posture for a number of breaths (3-5).

* Note: Coming into each pose, focus on lengthening the spine first in order to create space between the vertebrae, making it easier to side bend without compressing the intervertebral discs.