Crescent Moon Flow (Free No 04)

This Sun Salutation was taken in the upper west side of Maui during sundown.

Sequence shows a beautiful flow in a sun salutation. One Leg Downward Dog flows into the low lunge Crescent Moon pose.

It demonstrates energy being pulled from the sun into the heart chakra. Balancing the energy and moving through the chakras is an important part of yoga and many forms of meditation in Buddhism.

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The first posture Tadasana with the hands placed together.

Exhale all the air leaving only a little in the lungs.

Tip
Allow an even force to be applied to all the toes in Tadasana. These are the roots of stability.

Inhale stretch the arms up and tilt lightly forward with the pelvis.

safety Tip!
Gradually deepen the tilt each sun salutation. When the spine warms up go deeper but enter mild boundaries the first few times. Tilt mildly if your back is injured or easily aggravated.

Exhale down into a forward bend. Enter a mild boundary when bending down.

Tip!
Bend the knees slightly if you have a lower back injury or if the hamstrings are not flexible. This will also make breathing easier.

Inhale step the right or left leg back.

Exhale back to Downward Dog.

Inhale into a push up position.

Exhale down to Eight Limb Pose.

safety Tip!
If the arms, wrists or shoulders are weak or injured modify this pose. Try lowering less and then transitioning to Cobra.

Inhale up to Upward Facing Cobra pose. (Enter Upward Dog Pose if you like.)

safety Tip!
Enter a mild boundary at first. Then progressively open the spine. This is a harmonious and gentle way to approach spine flexibility.

Exhale back to Downward Dog.

Inhale into a push up position.

(It is also good to stay in Downward Dog for instead.)

Exhale back into One Leg Downward Dog.

Inhale step the left leg forward.

Exhale straighten the left leg as much as possible.

This is a good way to gain hamstring flexibililty. Try adding it to your sequences it fits in well in many places.

Inhale and bend the knee again. (In a lunge.)

Exhale and place the knee of the back leg down slowly so the knee does not get injured.

At the same time bring the hands into the chest and heart chakra. Be relaxed around the abdomen and chest so that energy may be properly received. Exhale while doing this.

Do these movement gently and visualize light coming into the heart.

Inhale stretch the arms up and enter a back bend if your back is healthy. This pose is called Crescent Moon Anjaneyasana.

It feels a little nicer to exhale into this posture. Try exhaling and bringing the hands into the heart chakra then inhale and raise the arms up into a very light boundary. Then exhale deepen. Hold inhaling and then exhale into the standing forward bend. (This way does not flow as quick.)

(Interlock the fingers or keep the arms open if the shoulders are inflexible. It is also less stress on the upper chest.)

Exhale back into a standing forward bend.

Inhale raise up and stretch the torso in a backbend (mild if your back is very stiff or you have an injury.

Exhale return to a standing position.

"Always protect your body by moving gently in yoga. It is something you want to do all your life. Take your time and be harmonious on your journey. This way you will do no harm."