Moon Salutation Āsana Maṇḍala

Čandra Namaskara Āsana Maṇḍala (Moon Salutation Sequence)  Variation

  1. Tadasana (Swinging Palm Tree pose)
  2. Trikaya Tadasana (Swaying Palm Tree pose) with yoni mudra
  3. Vijaya Asana (Victory Squat)
  4. Utthita Tadasana (Five pointed star pose)
  5. Utthita Trikonasana
  6. Parśva Uttanasana (Dandayamana Bibhaktapada Janu Śirsasana)
  7. Anjaneyasana or Banarasana (Lunge)
  8. Extended leg squat a.k.a. pistol
  9. Malasana or Utkatasana (Squat)
  10. Extended leg squat a.k.a. pistol
  11. Anjaneyasana or Banarasana (Lunge)
  12. Parśva Uttanasana (Dandayamana Bibhaktapada Janu Śirsasana)
  13. Utthita Trikonasana
  14. Utthita Tadasana (Five pointed star)
  15. Vijaya Asana (Victory Squat)
  16. Trikaya Tadasana (Swaying Palm Tree)
  17. Pranamasana (Prayer pose)

Čandra Namaskara Āsana Maṇḍala (Moon Salutation Sequence)  Variation

  1. Samasthitiḥ (Equal standing)
  2. Urdhva Hastasana (Raised Hands) on inhalation
  3. Padahastasana (Forward Fold) on exhalation
  4. Anjaneyasana or Banarasana (Lunge) on inhalation
  5. Hanumanasana (Splits) on exhalation
  6. Anjaneyasana or Banarasana (Lunge) on inhalation
  7. Hanumanasana (Splits) on exhalation
  8. Bhujangasana (Cobra pose) on inhalation
  9. Śaśankasana or Uttana Śiśu Asana (Moon or Extended Puppy pose) on exhalation
  10. Urdhva Mukha Vajrasana on inhalation
  11. Utkatasana (Full squat) on exhalation
  12. Samasthitiḥ (Equal standing)
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