Chandra Namaskar - Step By Step | Moon Salutation | Yogalates With Rashmi Ramesh | Mind Body Soul

Transcript

hi you're watching yogalates with Rashmi today we are going to do moon salutation or Chandra Namaskar which is different from the Surya Namaskar Chandra Namaskar will help you to cool down to rejuvenate and relax so Surya Namaskar usually moves forward and back on your mat which other on the muscat starts on the right side of your mat we move sideways and then end on the left side and then we do the second round and we end on the right side so let's start standing on the right side of your mat keep your feet hip width apart keep your abdominal muscles pulled in slowly inhale and raise your hands up keep your arms close to your yours and come up on your toes and stretch slowly come down tilt your left inhale come Center till to your right inhale Center now raise your left leg up and step out your left side bend your knees and bend your elbows and sit as low as you can sit ensure that you keep your back straight and you're not arching your spine keep your abdominals in from this position straighten your hands and straighten your knees you will turn your right foot to point towards me your left foot to point to your left side and drop down to click on ascend while we're doing this round discontinue breathing normally we work on everything in the next room slowly get your right hand down and try touching your head to your knee if you're not able to touch your head to your knee do not bend your knee keep your knees straight stay at whatever level that you are able to stay at now bend your right knee place it on the floor and raise both your hands up and stretch as you exhale get your hands down let's sit on your left side so you want to try and lower your heel down to the floor if possible if you're not able to lower it down you can stay up on your toe keep your right knee straight while you're doing this we're going to lift up and switch to the other side so again try and keep your left knee straight cleanse sit down with your heel on the floor if that's not possible you can get your heel off the floor turn your body to your right side we'll do the whole thing in Reverse now inhale raise your hands up slowly get your hands down straighten your right leg and your left and try touching your head to your knee grab all of your right ankle with your right hand raise your left hand up coming back in the pre-cana cell come back and standing bend your elbows and bend your knees and join your right leg to your left raise your hands up and slowly till to your right come Center tilt your left from center and slowly drop your hands down so that was half a round of moon Salutation which we did on our left side we'll continue doing it on the right side at that pace inhale raise your hands up till to your right as you exhale come Center as you inhale tilt your left as you exhale come Center as you inhale raise your right leg up and step out sit breathe straighten your legs straighten your hands turn your right foot to point your right side your left foot to point towards me and drop down to your right side looking up at your left hand get your left hand down and as you exhale try and touch your head to your right knee bend your knee inhale raise your hands up exhale get your hands down sit on your right side try and lower your heel down switch to your left again try to lower your heel down tall inhale raise your hands up exhale coming down in both your knees gravel of your left ankle with your left hand and raise your right hand up come back into standing bend your elbows bend your knees sit low keep your back straight and join your left leg to your right raise your hands up tilt your left come Center tilt your right come Center and slowly drop your hands down so that was one complete round of the Chandra Namaskar we'll do one more round slightly faster just for you to get that cardio in yeah so feet are hip-width apart inhale raise your hands up exhale to your left inhale Center exhale right inhale Center left leg up sit drop down straighten coming with reconnaissance right hand down touching your head to your knee bend your knee inhale raise your hands up exhale get your hands down sit on your left switch to your right turn inhale hands up exhale hands down straighten both your knees touch your head to your knee raise your left hand up coming the three colossal marking standing bend your elbows bend your knees join right to left till to your right come Center tilt your left come Center and one last time inhale raise your hands up tilt your right center left center raise your right leg out sit low hold it breathe straighten drop down to your right side time down touch your head to your knee bend your knee raise both your hands up as you inhale exhale down sit on your right switch to your left and turn inhale raise your hands up exhale coming down straighten your knee use your hand up as you inhale come back into standing bend your elbow bend your knee join left right till to your left center right center and get your hands down so what we just did was two rounds of strength anonymous guard which move from the right side of your mat moving on your left side and then moving from your left on your right side so this really helps to stretch your side's out you'll be a good warm-up and at the end of it if you feel like you need to relax you can lie down on your mat just rest relax close your eyes if you feel like the second round was too fast for you then do the first round again with the slow instruction so that you get every position right and then you're able to go with the flow of it you're watching yogalates with Rashmi I'll see you in my next video