![]() With my little research on-line, I realized, as with every pose or sequence, there are variations. I was introduced to it during my last class with Judy and was quite refreshed with the sequence. It's the moon salutation (Chandar Namaskar). It took over 15 years of yoga practice to find out that there is a complement to the sun salutation (Surya Namaskar) sequence that is, oh so common. Return to Thunderbolt Pose with hands folded at the heart in Anjali Mudra.Did you know that Sunday was a full moon? I didn't.ĭid you know that there is such thing as moon salutations? I sure didn't. See also 5 Poses That Make A Bad Day Better Thunderbolt Pose, variation Switch sides.Īfter lunging on both sides, keep your knees on the floor and rotate your pelvis forward, extending the spine for Puppy Pose before beginning the whole sequence again. Repeat the Lunge-to-Parsvottanasana sequence 2–3 times. Transition back into Low Lunge position, moving the pelvis forward and allowing the hip flexors and quads to stretch. See also Side Stretch Satisfaction Low Lunge, variation Either keep your right knee slightly bent or move into a full extension of the leg for a few breaths. See also How Low Can You Go? Intense Side Stretch, variationĭraw your hips back toward your heels and flex your front foot. Place fingertips on either side of the front leg propped on blocks. When warmed up, bring the right foot forward and set the shin perpendicular to the floor to support the knee. See also Challenge Pose: Backbend into Little Thunderbolt Pose (Laghu Vajrasana) Low Lunge, variation Repeat the sequence from the beginning a few times. See also Escape to Your Mat: Supported Child’s Pose Thunderbolt Pose, variationīegin again with the next inhale, standing on the knees for Thunderbolt Pose, sweeping arms wide again. Release hips to heels relax arms and forehead on the floor. On an exhale, draw up through the belly, allowing the lower back to flex or round gently and fold back. See also Practice Safe Stretch In Bhujangasana (Cobra Pose) Child’s Pose ![]() Hug your belly in to support your lower back as you inhale and lift your heart to the sky. See also Modifying Child’s Pose Cobra Pose On an exhale, fold the hips back toward the heels as is comfortable, bringing the arms and forehead to the floor in a relaxed position, elbows bent. See also Sun Salutes For Any Body Child’s Pose On an inhale, push forward through your toes and bring your chest upward until your arms are straight, pressing firmly into the tops of your feet as you broaden your chest and roll your shoulders out and down away from your ears. See also Addressing Stiff Knees And Hips Upward Salute, variation Sweep your arms wide on an inhale and bring them together in front of your heart in Anjali Mudra. See also Alignment Cues Decoded: “Microbend Your Knees” Thunderbolt Pose, variation S ee also Blood Moon–Inspired Heart Chakra–Opening Yoga Sequence Thunderbolt Pose, variation Though the promise of Viniyoga is to help the individual where he or she is, this gentle routine works for many.īACK TO Wake Up + Revive with 3 Sun Salutation Practices Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members!Ī floor-based Viniyoga Sun Salutation that takes weight-bearing out of the picture and pressure off joints.
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