Complete guide on moon salutation


moon salutation

The moon salutation is a great way to start your day, or to use as a break from sitting at a desk. It can be done at any time of day, but is especially nice in the morning or evening. The sun salutation is also a good option for an afternoon break.

Basic moon salutation poses:

A person throwing a frisbee at the beach

The moon salutation consists of 12 yoga poses. The first six poses are done on the right side, then the left side.

1. Mountain pose: Stand with your feet together and your hands at your sides.

2. Raise your arms overhead and arch your back.

3. Forward bend: Fold forward from the hips, keeping your spine straight. Place your palms on the floor or on blocks.

4. Half Camel pose: Place your right hand on your lower back and arch your spine. Reach your left arm overhead.

5. Cobra pose: Lie on your belly with your hands under your shoulders, and press up into a low cobra pose.

6. Downward Dog pose: Come into an upside down “V” shape with your hands and feet on the floor.

7. Low Lunge: Step your right foot forward between your hands, then lower your left knee to the floor.

8. Half Camel pose (left side): Repeat the Half Camel pose from the left side.

9. Cobra pose (left side): Repeat the Cobra pose from the left side.

10. Downward Dog pose: Repeat from the right side.

11. High Lunge: Step your left foot forward between your hands, then raise your arms overhead.

12. Warrior III: Lean forward from the hips, keeping your spine straight, and extend your arms out to the sides at shoulder level. Lift your left leg off the floor behind you.

Variation in moon salutation

A person standing in front of a beach

Once you’ve mastered the basic moon salutation, you can try some variations. These can be done on either side.

1. Crescent Lunge: From Low Lunge, raise your arms overhead and lean back into a Half Camel pose.

2. Warrior I: From High Lunge, raise your arms overhead and turn your back foot so that your toes are pointing out to the side. Bend your front knee to 90 degrees.

3. Triangle Pose: From Warrior, I, reach your front hand down to the floor near your front foot, and extend your backhand up to the sky.

4. Reverse Warrior: From Warrior II, reach your front hand down to the floor near your back foot, and extend your backhand up to the sky.

5. Half Camel poses with a Twist: From the Cobra pose, place your right hand on your lower back and arch your spine. Reach your left arm overhead and twist to the right.

6. Half Camel poses with a Twist (left side): Repeat from the left side.

7. Side Plank: From Downward Dog, roll onto your right side and prop yourself up on your right hand and feet. Stack your left foot on top of your right foot.

8. Side Plank (left side): Repeat from the left side.

9. Three-Legged Downward Dog: From Downward Dog, lift your right leg up to the sky and press back into a Three-Legged Downward Dog.

10. Three-Legged Downward Dog (left side): Repeat from the left side.

11. High Plank: From Downward Dog, tuck your toes under and lift your hips into the air, coming into a High Plank position.

12. High Plank with a Twist: From High Plank, twist to the right and reach your left hand to the floor near your right foot.

13. High Plank with a Twist (left side): Repeat from the left side.

14. Forearm Plank: From High Plank, lower yourself down onto your forearms.

15. Forearm Plank with a Twist: From Forearm Plank, twist to the right and reach your left hand to the floor near your right foot.

16. Forearm Plank with a Twist (left side): Repeat from the left side.

17. Upward Dog: From the Cobra pose, press up into an Upward Dog pose.

18. Downward Dog: From Upward Dog, tuck your toes under and lift your hips into the air, coming into a Downward Dog pose.

19. Child’s Pose: From Downward Dog, sit back on your heels and lower your forehead to the floor. Reach your arms out in front of you.

20. Cat-Cow Pose: From Child’s Pose, come onto all fours with your hands and knees shoulder-width apart. As you inhale, arch your back and look up to the sky. As you exhale, round your back and tuck your chin to your chest.

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