The opposing energies that propel the dynamics of life on a macrocosmic and microcosmic scale are characterized as ‘negative’ and ‘positive’, with other characteristics arranged under these respective umbrellas. In every-day usage, we think of negative and positive as correlative to the concepts and words ‘bad’, and ‘good.’ An optimistic person is described as having a positive attitude, a Debbie Downer is negative. We weigh the negatives and positives of a situation when making a decision. However, when we are discussing qualities of energy, positive and negative cannot be simplified to ‘good’ and ‘bad.’ We must think of them more scientifically. What is positively charged is hot and reactive. What is negatively charged has a forceful and dense quality that stops-negates-itself from being impacted by other energies, and stops the force of things that confront it.
The Yogic science of physical postures, which prepare the body and mind for the more challenging act of meditation, is called Hatha Yoga. One translation of the word Hatha from Sanskrit is that it is comprised of the words ‘ha-’, sun, and ‘-tha’, moon. This represents the balance between opposing energies which is the goal of Yoga. The sun represents dynamism, the moon serenity and rest. While sun salutations warm and energize the body, moon salutations release tension from the body to help prepare for the night’s rest.
The sun is generally associated with positive forces, those that react with matter on earth to encourage life. The moon is more subtly forceful, and able to control the tides of the ocean, which covers more of the earth than any landmass, with its gravitational pull. These forces are microcosmically mimicked in the asanas of the Sun and Moon salutations. The warming Ujjayi Pranayama and dynamically linked vinyasa krama of the asanas of sun salutations warm the body and give it energy, which makes it a good practice with which to begin the day, before heading out to work or errands. Moon salutations have the moon’s subtle force. They utilize hip openers to release tension from the lower back and hips, and the vinyasa krama of the asanas reflect the cyclical repetition of the phases of the moon.
As with sun salutations, there are many variations of the moon salutation. They can be practiced alone, at the beginning of a longer sequence.
On a separate note, for many in India this is the five day festival period of Diwali, the festival of light. The celebrations differ by region; in some, it is the goddess Lakshmi being venerated, in others it is the commemoration of the day Rama, Sita, and Lakshmana returned to Ayodhya after their exile. It can sometimes be hard to find the light in our lives. We wander in the dark, out of touch with ourselves and others, feeling powerless and unseen-where does the light come from, in such circumstances? Yoga has been a light in my life, guiding me out of some tough situations and hard feelings. Pursuing its goal, to uncover a connection with God within ourselves, has shown me far more light than I ever dreamed possible within myself, and in the world. Whether it is the golden, radiant light of the sun, or the cool silver light of the moon, there is much light to be found in this world. Happy Diwali, and please reference the disclaimer below before you practice.
Please, do not attempt to practice the guidelines shared here if you have a prior injury or chronic illness which would require consulting a doctor before you begin an exercise regimen. Practice in a room that is not too hot or too cold, drink water and wear light, comfortably fitting clothes. If you are on a prescription medication, please follow the medication’s guidelines as usual. If you are, or might be pregnant, if you have a history of high blood pressure, are prone to or have been experiencing headaches, pain in your eyes, ringing in your ears, nosebleeds, or dizziness, please do not practice the guidelines shared here before consulting a doctor.
Chandra Namaskar (Moon Salutation):
- Engage Pada Bandha, the foot lock, and stand in Tadasana (Mountain Pose). With your hands, take Anjali Mudra (The Prayer Pose). Breathe slowly and deeply, into your lower abdomen.
- Raise your arms overhead, fingers pointing upward, and on your exhale take a side bend to the left. Stand up straight, inhale, and on your exhale take a sidebend to the right.
- Raise your arms overhead, fingers pointed to the air, in Urdhva Hastasana (Upward Salute).
- Exhale and fold to Uttanasana (Standing Forward Bend).
- Inhale and engage the abdomen to extend the spine, hands resting on the knees or below them in Ardha Uttanasana (Half Forward Bend).
- Exhale and release the abdomen as you bend back to Standing Forward Bend.
- Engage the abdomen to roll to standing in Tadasana (Mountain Pose).
- Step your right leg back, and turn your right foot to 90 degrees, pointing out from your ankle to the right (don’t strain your ankle here, go with the grain of your joint at the ankle, and no further), and bend your left knee over your ankle. Torso and face forward, neck relaxed, spine straight, arms extended in Warrior II.
- Straighten your left knee, both feet pointing outward, legs wide, and arms wide in Star Pose.
- Bend your knees and sink into your pelvic girdle, bending your elbows with your hands raised in Goddess Pose.
- Straighten your knees, turn your right foot 90 degrees and point your left foot forward. Hinge from your hips and extend your torso over your left leg. Your left hand’s fingertips touch the floor, and your right hand reaches to the air in Trikonasana (Triangle Pose.)
- Lift your upper body on an inhale, exhale and allow the abdomen to fold over the left leg, hands on your left ankle in Parsvottanasana, Pyramid Pose.
- Place your palms on the floor and bend your left knee to a lunge.
- Place your right knee on the floor and raise your upper body upright, arms raised overhead in Anjaneyasana.
- Return to a lunge, turn your torso forward, place your palms on the floor. Engage your lower body as you extend the left leg, ground your left heel, bend the right knee into a squat, and flow to the right side, resting in the right hip. This is Sahaja Ardha Malasana, Flowing Half Garland Pose. Flow from right to left here.
- Return to lunge, to your right.
- Walk your feet to Uttanasana.
- Engage your abdomen to roll to Tadasana.
- Repeat the Chandra Namaskar on the right side.
Sthira Yoga 