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Chandra Namaskar (55-mins) Vinyasa

May we embody the energy of the moon. May we take this time to contemplate and go inside.

Move your body in a rhythmic flow to honor the moon; this class opens with Chandra Namaskars and a mantra to Chandra (the moon). Moon energy is quiet and cooling; we’ll flow in a rhythmic vinyasa inspired by Shiva Rea’s Prana Flow Yoga with hip and hamstring opening to create length and space in the lower body. This practice connects you to lunar energy associated with emotions and intuition. There is no peak pose for this class; a steady wave with layered Chandra Namaskars guides you into savasana, a corpse pose.

Style: Vinyasa

Duration: 60-mins

Level: open

Props: 1 block, 1 blanket

Focus: A Prana Vinyasa Yoga class with Chandra Namaskars inspired by Shiva Rea.

Location: Lila Familia Production Studio, Vancouver, BC

Spotify Playlist: Chandra Namaskar (PWC)

Opening Flow 

10-15 breath to move as you like, options:

  • Balasana (child’s pose)
  • Adho Mukha Shvanasana (down dog)
  • Uttanasana (forward fold)
  • Bidalasana (cat pose)
  • Bitilasana (cow pose)

Malasana (yogic squat) using a block or bolster to support your seat if you need it.

Opening Mantra & Meditation

Om Sri Chandraya Namaha – this mantra invokes the energy associated with the moon.

Om Sri = blessings and salutations

Chandraya = to the moon

Namaha = I offer myself, I recognize the moon energy within

Surya (sun) is related to active, solar, hot, intense, and masculine energy, Chandra (moon) is associated with the passive, lunar, cold, quiet, and feminine energy.

Call and response 3x

Chant to the moon 7x

Come to Uttanasana (forward fold) at the top of your mat for Chandra Namaskars.

Opening Flow – Chandra Namaskars 

Tadasana (mountain pose)

Uttanasana (forward fold)

Ardha Uttanasana (half lift)

Uttanasana (forward fold)

Anjaneyasana (low lunge) variation

Adho mukha svanasana (down dog)

Phalakasana (plank pose)

Ashtanga Namaskar (eight pointed pose)

Bhujangasana (cobra pose)

Adho mukha svanasana (down dog)

Anjaneyasana (low lunge) variation

Uttanasana (forward fold)

Urdhva Hastasana (hands to sky)

Tadasana (mountain pose)

Repeat this sequence on the other side.

Wave 1

Tadasana (mountain pose)

Urdhva Hastasana (hands to sky)

Uttanasana (forward fold) with hands interlaced at the back

Utkatasana (chair pose) with hands interlaced

Uttanasana (forward fold)

Ardha Uttanasana (half lift)

Uttanasana (forward fold)

Anjaneyasana (low lunge)

Ashta Chandrasana (lunge) variation with fingertips on the ground

Skandasana (Wide-legged squat over one leg) with wide arms

Parivrtta Anjaneyasana (revolved lunge) with wide arms

Adho mukha svanasana (down dog)

Phalakasana (plank pose)

Ashtanga Namaskar (eight-pointed pose)

Bhujangasana (cobra pose)

Adho mukha svanasana (down dog) hold for 5 breaths

Utthan Pristhasana (lizard pose)

Ardha Hanumanasana (half splits pose)

Prasarita Padottanasana (wide-legged forward fold)

Parivrtta Prasarita Padottanasana (twisted wide-legged forward fold)

Uttanasana (forward fold)

Urdhva Hastasana (hands to sky)

Tadasana (mountain pose)

Repeat this sequence on the other side.

Wave 2

Tadasana (mountain pose)

Urdhva Hastasana (hands to sky)

Uttanasana (forward fold) with hands interlaced at the back

Utkatasana (chair pose) with hands interlaced

Ashta Chandrasana (lunge) variation with hands interlaced

Ashta Chandrasana (lunge) variation with hands to the sky

Skandasana (Wide-legged squat over one leg) with wide arms

Skandasana Flow Sequence 

– Flow with the breath as you inhale and exhale from Skandasana to Moon Nectar pose. Moon Nectar pose is a twisted lunge at the top of your mat with the arm extended to the sky OR the top arm hooked in front of the shin and reaching to the back of your mat.

Prasarita Padottanasana (wide-legged forward fold)

Parivrtta Prasarita Padottanasana (twisted wide-legged forward fold)

Adho mukha svanasana (down dog)

Phalakasana (plank pose)

Ashtanga Namaskar (eight-pointed pose)

Bhujangasana (cobra pose) OR Urdhva Mukha Shvanasana (upward dog)

Adho mukha svanasana (down dog) hold for 5 breaths

Ashta Chandrasana (lunge) variation with fingertips on the ground

Prasarita Padottanasana (wide-legged forward fold)

Pranic moving meditation from Pana Flow Yoga

  • With bent knees and hands on the ground, inhale and bend one knee and extend the opposite leg. Keep the spine long as you inhale and shift to the other side with the legs in the same position. Flow back and forth with the fingertips on the ground as you inhale and exhale.
  • Stay on one side with one knee bent and the other extended, now inhale and slowly rise to stand and wave your arms behind your head and over to the other side and move down to the ground.
  • Repeat several cycles flowing from side to side, up and down to the other side.

Ashta Chandrasana (lunge) variation with fingertips on the ground

Uttanasana (forward fold)

Urdhva Hastasana (hands to sky)

Tadasana (mountain pose)

Repeat the same sequence on the others side.

Cooling Flow 

Malasana (yogic squat)

Take your bum down to the group and gather toe lock OR take your hands to the outer edges of your feet OR the backs of the knees.

Ubhaya Padangusthasana (both big toe pose)

Vikasita Kamalasana Malāsana (blossoming lotus pose)

Stay seated as you bend the knees and windshield; wash the knees from either side of your mat to release the spine and low back in this gentle, rhythmic twist.

  • Keep hands on the ground to support, OR
  • Take hands off of the ground to engage the core.

Ardha Matsyendrasana (seated spinal twist) variation

  • Legs in 90/90, aka deer pose, and fingertips on the ground as you twist.

Setu Bandha Sarvangasana (bridge pose) variation supported with a block

  • Option to keep knees bent and the feet positioned on the ground, OR
  • Extend the legs with heels on the ground to open the quadriceps.

Ananda Balasana (happy baby pose)

Supta Baddha Konasana (reclined bound angle pose) floating variation

  • Keep your feet on the ground, OR
  • Take your feet in your hands and bring your toes towards your face, OR
  • Press your feet into your hands and move your feet away from your face.

Seated meditation or a savasana to close your practice.

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