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:
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
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)
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.
Ardha Matsyendrasana (seated spinal twist) variation
Setu Bandha Sarvangasana (bridge pose) variation supported with a block
Ananda Balasana (happy baby pose)
Supta Baddha Konasana (reclined bound angle pose) floating variation
Seated meditation or a savasana to close your practice.