Moon Salutation flashcards |

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1. Tadasana

1. Mountain Pose: Stand in Tadasana. Root your feet, hug your thighs together, and lift your crown to the moon. Press palms together at elbow level in anjali mudra (prayer).

2. Utthita Tadasana (inhale)

2. Extended Mountain Pose: Lift arms overhead, interlacing fingers, and pointing index fingers upward in temple position.

3. Chandrasana - Right (exhale)

3. Half Moon - Right: Root left foot and left hip, extending torso and bend to the right. Root right foot and right hip, bending to the left. Root left foot, return to center.

4. Utthita Tadasana (inhale)

4. Extended Mountain Pose: Root both feet as you return to center.

5. Chandrasana - Left (exhale)

5. Half Moon- Left: Root right foot and right hip, bending to the left.

6. Utthita Tadasana (inhale)

6. Extended Mountain Pose: Root both feet as you return to center.

7. Utkata Konasana (exhale)

7. Goddess: Step to the right and point feet slightly outward. Soften knees and squat, lowering your sitting bones and your bent elbows downward, but raise your hands and fingertips upward.

8. Trikonasana (inhale)

8. Star: Root feet and straighten legs, keeping feet wide apart. Hug thighs to the middle and lift your crown skyward. Extend fingertips and arms at shoulder level.

9. Utthita Trikonasana - Right (exhale & inhale)

9. Extended Triangle - Right: Turn right toes to right, left heel to left, and press hips left, extending torso to right. Lower right hand as you raise left hand.

10. Parsvottanasana - Right (exhale & inhale)

10. Pyramid: Lower both hands toward right foot, folding over the right leg. Rest your hands on leg, foot, or on the floor. Root your feet and tighten your thighs, lifting your kneecaps.

11. Banarasana - Right (exhale)

11. Bend the forward (right) knee, bringing hands to floor on either side of front foot, and lower your back knee to floor (or optionally, keep the knee raised for more challenge). Root the right foot and top of the left foot into the floor.

12. Wide Leg Squat (inhale)

12. Wide Leg Squat: Bring both hands to the inside of the right foot, and lower your tailbone as you pivot the right foot to face forward, rotating the left leg so that toes point upward (more challenging is to point left foot forward). Bring your hands together in anjali mudra. If that is too challenging, keep the palms on the floor.

13. Squat (exhale)

13. Squat: Bring the right leg toward center. Root your feet, lowering your tailbone. If flexibility allows, bring palms together at your heart. If your heels are lifted, don't worry about it; you could try keeping the feet a little wider apart. Keep the knees and feet pointing in the same direction.

14. Wide Leg Squat (inhale)

14. Wide Leg Squat: Bring both hands to the inside of the left foot, and lower your tailbone as you pivot the left foot to face forward, rotating the right leg so that toes point upward (more challenging is to point right foot forward). Bring your hands together in anjali mudra. If that is too challenging, keep the palms on the floor.

15. Banarasana - Left (exhale)

Bend the forward (left) knee, bringing hands to floor on either side of front foot, and lower your back knee to floor (or optionally, keep the knee raised for more challenge). Root the left foot and top of the right foot into the floor.

16. Parsvottanasana - Right (inhale & exhale)

16. Pyramid: Lower both hands toward left foot, folding over the left leg. Rest your hands on leg, foot, or on the floor. Root your feet and tighten your thighs, lifting your kneecaps.

17. Utthita Trikonasana - Left (inhale & exhale)

17. Extended Triangle - left: Turn right toes to left, left heel to right, and press hips right, extending torso to left. Lower right hand as you raise right hand.

18. Trikonasana (inhale)

18. Star: Root feet and straighten legs, keeping feet wide apart. Hug thighs to the middle and lift your crown skyward. Extend fingertips and arms at shoulder level.

19. Utkata Konasana (exhale)

19. Goddess: Step to the right and point feet slightly outward. Soften knees and squat, lowering your sitting bones and your bent elbows downward, but raise your hands and fingertips upward.

20. Utthita Tadasana (inhale)

20. Extended Mountain Pose: Root both feet as you return to center.

21. Chandrasana - Left (exhale)

21. Half Moon- Left: Root right foot and right hip, bending to the left.

22. Utthita Tadasana (inhale)

22. Extended Mountain Pose: Root both feet as you return to center.

23. Chandrasana - Right (exhale)

23. Half Moon - Right: Root left foot and left hip, extending torso and bend to the right. Root right foot and right hip, bending to the left. Root left foot, return to center.

24. Utthita Tadasana (inhale)

24. Extended Mountain Pose: Root both feet as you return to center.

25. Tadasana

25. Mountain Pose: Stand in Tadasana. Root your feet, hug your thighs together, and lift your crown to the moon. Press palms together at elbow level in anjali mudra (prayer).

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