Judul : kripalu center for yoga & health
link : kripalu center for yoga & health
kripalu center for yoga & health
1. begin by standing in mountain pose, ortadasana, at the left side of your mat with palms together at heart's center in anjalimudra exhale completely. inhale, hands sweep down then reaching armsup overhead to interlock fingers into steeple position.
kripalu center for yoga & health , 2. arch up and over to the right for halfmoon pose. breathe back to center and exhale to the left. inhale back to center. 3. step right leg wide for five-pointed starthen angle your toes out and bend your knees and elbows for goddess/deviasana. straightenarms and legs back into five-pointed star
4.triangle: turn your right toes out and lefttoes in slightly. hinge at your hip while you lengthen the side body out and over yourright thigh. reach arms in opposite directions. 5. lower your hands and rotate hips towardsthe straight leg. hands can come to thigh, shins or the ground. straight-legged runner'sstretch, or parsvotonasana. 6. bend right knee and pivot the back heeloff the floor to lunge. make sure right knee and ankle line up in a straight line. 7. pivot on the ball of right foot to turnit to the side for side lunge. press outside edge of back foot down to stabilize the hips.hands come in front. 8. slide the left leg in and come into a lowsquat. hands in anjali mudra, prayer position.
be calm and take three deep breaths, feelingthe movement within. 9. inhale, straighten your right leg and extendout to the side for side lunge on the other side. 10. rotate your torso to the left and placehands on either side of the foot 11. straight-legged runner's stretch: straightenyour front leg, drop your back heel and square your hips out over the leg. 12. triangle pose: lift your right hand androtate the torso open to face the side. 13. lift torso to the center and return tofive-pointed star. turn feet out and bend knees and elbows for goddess. straighten armsand legs to return to star.
14. step feet hips distance apart to the left.arms lift, again for steeple position. arch up and over to the right. back to center.and exhale over to the left. breathe in, back to the middle. 15. exhale, mountain pose: inhale, sweep armsout and up like the full moon and return palms to heart, prayer position. bow your head fora moment, feeling the movement within... on days when you’re feeling depleted, overstimulated,or overheated, it’s good to know that surya namaskar, the sun salutation sequence, hasa soothing sister sequence known as chandra namaskar, or moon salutations. as the namesuggests, chandra namaskar is a quieting sequence
that invites you to tap into the moon’ssoothing energy, especially when done with focus on inner space, reflection and personalbalance. like sun salutations, moon salutations can be included as part of a longer class,or practiced by themselves. most of our daily activities like driving, carrying packages,doing desk work or hanging out at home do little to bring awareness, engage or oxygenatethe left and right side of our bodies. the moon salutation sequence developed by megha,deva, niti and bhumi at kripalu in 1987 stretches and opens these left and ride side muscles.these salutations to our moon (and to the moon within us all) are best done about 4-5times in a row. it seems that we as people often take our single, luminous moon forgranted. it’s orbited around earth for about
4.5 billion years -- nothing in spacetime.and since we, as people, also fear those what-ifs and what we cannot see, we look to the moonafter the sun sets. the moon’s white glow is actually sunlight, reflected in earth’sdirection in different angles, or amounts, according to the lunar cycle. whether it’schilling lore about werewolves, or childlore about cheese, stories contemplating the strangeand fixating character of the moon are embedded into every culture, ready to pull any of usout of any time, any place, and any reality. just as the mass of the moon tugs at greatbodies of ocean water, so too does its gravitational force pull at the bodily waters within us.don’t believe it? ask any caretaker: the full moon shatters any stability that patientsof mental institutions, retirement homes,
and hospitals may have been clinging to; thefrail are fraught with lunacy. uncanny as 'lunar lunatics' and 'moon mondays'may be, there is an enchanting lightness to the moon's darkness. listen to this storyof soto-zen monk ryåkan: one evening a thief visited ryåkan's hutat the base of the mountain only to discover there was nothing to steal. ryåkan returnedand caught him. "you have come a long way to visit me," he told the prowler, "and youshould not return empty-handed. please take my clothes as a gift." the thief was bewildered.he took the clothes and slunk away. ryåkan sat naked, watching the moon. "poor fellow,"he mused, "i wish i could have given him this beautiful moon."
at the time of the moon’s formation theearth rotated much faster than it does today; a day on early earth was only a few hourslong. ever after the moon’s formation, the earth has been slowing its rotation due tothe friction of the tides caused by the moon, and in reaction to this exchange of energy,the moon has been moving farther away from the earth. without the moon, our days would be shorterand our nights a little darker.
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