Moon series is an exclusive class in Ram’s Zen yoga… and moon salutation is an exclusive part in yoga.. like we have sun salutation similarly we have moon salutation also… moon salutation… moon means lunar energy…moon energy.. the left part of your body and moon is the boss of human mind…so, if you salute to moon…it is easy…it helps you to make your mind peaceful.. and relaxed…tranquil and harmonic… this class is particularly suitable in the night times or in the evening.. even before going to sleep… but the only thing…stomach should be empty… moon series you can practice even in the night times… it’s very gentle…and stretchable class…any one can practice.. irrespective of their level…
Every yoga practitioner and every sound sleep lover must practice this class…because we classified all the levels from beginners to multi in this class…so any any one can practice…if you practice it before going to sleep..it makes your mind peaceful, calm and your sleep will become more sound and more peaceful.. so, the next day you can wake up active and energetic..
In this class also we focused more on the spine and it helps to relax your spine… usually now a days all the people working in front of computer or in front of office table.. so, most of the youth and most of the people now a days suffering from the back pains.. so, if practice it before going to sleep or in the evening once after your work, it makes you free from the pain and it makes you free from the back problems… so, practice moon salutation and moon series every night before going to sleep…
This Video is up toga Home Yoga (https://yogatainha.com.vn/)
MOON SERIES (BAI 7, VST_01_0)
inhale deep…. exhale….inhale….exhale…inhale….exhale…let the breath be normal…focus your mind on the breath… **************voice broken here please check and add*****************************down …join your feet…catch your toes… open your shoulders…and spine…move your knees up and down… butterfly pose… move faster… make sound…stop…open shoulders… exhale slowly bend forward…drop l-bows on your thighs.. press your knees down..go down as much as youcan…inhale up….exhale down…, inhale up….exhale down…, inhale up….exhale down…, inhale up….exhale down…, inhale up….exhale down…, come on last inhale up….exhale …go down as much you can… drop your forehead on the floor….hold…6….5…..4….3…..2…..1…inhale slowly up…exhale hug your knees… catch your opposite elbows…tighten your knees and drop your forehead on the knees…relax your hips…inhale chin up…exhale stretch your legs forward…shake your legs…feet apart about 2 feet…inhale stretch your arms forward…shoulder level..palms facing forward…exhale…turn left…drop your hands back..drop your forehead on the floor…inhale center…exhale right…inhale center…exhale left…, inhale center…exhale right…inhale center…exhale left…, inhale center…exhale right…inhale center…exhale left…, inhale center…exhale right…inhale center…last…exhale left…Lbows up..try to drop your forehead on the floor…hold…5….4….3…..2….1…inhale center…exhale right…5….4….3…..2….1…inhale center…exhale bring your arms down…fold your knees up… slowly come to standing posture…shake legs…feet a bit closer shoulder level…inhale bring your arms up…interlock your fingers…open your palms up…stretch your whole body and turn left…exhale down…heels down…hands down… inhale stretch your body and turn right…exhale down…inhale stretch and turn left…exhale down..inhale stretch and turn right…exhale down..inhale…exhale…balance… inhale…focus…exhale…inhale…exhale.., inhale…exhale.., one more… inhale…exhale.. hands down… inhale…exhale..come on last… inhale…stretch your whole body…and turn left…balance on your toes…both heels at same height…look at the corner of the room…be comfortable…5….4….3…..2…..1…exhale down….inhale stretch and turn opposite side…5….4….3….2…..1…exhale down…slowly bring your arms down…shake your legs…relax your calf…feet apart about 2 feet…inhale now slowly bring your arms up from side…open shoulders palms facing up…exhale now slowly bend forward…lose your spine and shoulders…swing your spine 2 times…1….2…inhale up…open shoulders…chin up…exhale 1…2…inhale up…exhale 1…2…, inhale up…exhale 1…2…, inhale up…exhale 1…2…, inhale up…exhale 1…2… inhale up…exhale 1…2… inhale up…exhale 1…2… inhale up…exhale 1…2…two more… inhale up…exhale 1…2… inhale up…exhale 1…2…last… inhale up…exhale 1…2…lose your spine and shoulders…. Swing your spine up and down…hold……6….5…swing…swing…4….3…..2….1..inhale up…now interlock your fingers…place your hands at back of your neck…open shoulders…exhale now slowly bend left…if you can look up…or look forward…inhale center…exhale right…inhale center…exhale left…inhale center…exhale right…, inhale center…exhale left…inhale center…exhale right…, inhale center…exhale left…inhale center…exhale right…, inhale center…exhale left…inhale center…exhale right…,one more… inhale center…exhale left…inhale center…exhale right…last.. inhale center…exhale …open shoulders and bend left…if you can look up…hold…6….5….breath be normal…4….3…..2….1…inhale center…exhale right…if you cannot look forward….6…5…..4….3…2….1.. inhale center…in the same position exhale turn left…and slowly bend left as much as you can…if you can try to touch your forehead on the knee or shim bone…inhale up…exhale turn right…and bend right…touch your forehead on the knee joint if you can…inhale up..…exhale left…inhale up…exhale right…, inhale up..…exhale left…inhale up…exhale right…, inhale up..…exhale left…inhale up…exhale right…one more inhale up..…exhale left…inhale up…exhale right…, inhale up..…exhale left…inhale up…exhale right…come on last inhale up…exhale…twist your spine…touch your forehead on the knee…or shim bone…5……4…..3…..2…..1…inhale slowly up….exhale right…5…..4…..3……2….1….inhale center…exhale slowly bring your arms down…feet shoulder level…inhale bring your arms up from side…interlock your fingers….beginners can keep your hands wide…now slowly bend your knees…hip down….exhale now slowly keep your knees straight and bend forward…spine, neck…shoulders in a line…beginners look down…if you can look forward….inhale up bend your knees chair pose….exhale right angle…inhale chair…exhale right angle…, inhale chair…exhale right angle…, inhale chair…exhale right angle…, inhale…exhale…in hale…exhale….only one more…inhale…exhale…come on last…inhale…hip down…open shoulders…if you can look up…if not look forward…keep patience 5….4….3….2….1….exhale…right angle pose…beginners look down…multi.. open shoulders…look forward…6….5….4…..3…..2….1…inhale up….exhale slowly bring your arms down…shake your legs…relax your calf and thighs…now slowly go back…back portion of your mat…and sit in diamond pose…open your heels…knees a bit closer…keep your hands on your knees…Lbows straight…open shoulders…relax your spine…gently close your eyes…relax with the normal breath…eyes remain closed…now focus your mind at the brow ceter…between the eye brows…and imagine the full-moon light or it’s reflection on the ocean…make your mind calm…peaceful…and pleasant…while you are imagining the full-moon light…
Now slowly open your eyes…inhale ….exhale ..slowly stretch your arms forward….. child pose….drop your forehead on floor…… inhale slowly push your hip forward…… cat pose….. lower your spine open shoulders…… chin up….. exhale raise your body up…… place your hands on your waist…… push your hip forward arch back….. camel pose….. inhale slowly hip down… bring your arms forward on to knees diamond pose…exhale child… inhale cat… exhale camel.. inhale diamond…. 5 rounds… exhale child…. Inhale cat…. Exhale camel…. Inhale diamond…. exhale child…. Inhale cat…. Exhale camel…. Inhale diamond…. exhale child…. Inhale cat…. Exhale camel…. Inhale diamond….two more… exhale child…. Inhale cat…. Exhale camel…. Inhale diamond….one more… exhale child…. Inhale cat…. Exhale camel…. Inhale diamond…., come on last… exhale child…. Inhale cat…. Exhale camel…. Inhale diamond….exhalr child…inhale cat…here keep your toes…exhale push your hip up…mountain..heels down…head down…try as much as you can…5…hold….4…..3…..2….1…inhale now bring your left foot between the hands…always left leg…drop your knees…hip down..open shoulders…look up…equestrian…and bring your arms up…join your hand half moon…exhale drop the hands…bring your right foot forward…front bend…inhale arch back…exhale Namaste…3 rounds moon salutations with left leg…inhale arch back…exhale front bend…inhale left leg back…half moon…exhale right leg back…mountain…drop the knees…chest and chin on the floor…inhale upward…exhale mountain…inhale left foot forward…half moon…exhale right foot forward…front bend…inhale arch back…exhale namaste…inhale arch back…exhale front bend…inhale left leg back…half moon…exhale right leg back…mountain…drop the knees chest and chin on the floor…inhale upward…exhale mountain…inhale left foot forward…half moon…exhale right foot forward…front bend…inhale arch back…exhale namaste…, inhale arch back…exhale front bend…inhale left leg back…half moon…exhale right leg back…mountain…drop the knees chest and chin on the floor…inhale upward…exhale mountain…inhale left foot forward…half moon…exhale right foot forward…front bend…inhale arch back…exhale namaste…close your eys…relax with the breath…slowly open your eyes…now 3 more rounds..a bit variation…inhale arch back…exhale front bend…inhale left leg back…half moon…exhale right leg back…mountain…drop the knees chest and chin on the floor…inhale upward..here exhale child..hip back…inhale cat…exhale mountain…inhale left foot forward…half moon…exhale right foot forward…front bend…inhale arch back….exhale Namaste…
Inhale arch back…exhale front bend…inhale left leg back…half moon…exhale right leg back…mountain…drop the knees chest and chin on the floor…inhale upward… here exhale child.…inhale cat…exhale mountain…inhale left foot forward…half moon…exhale right foot forward…front bend…inhale arch back….exhale Namaste…one more… inhale arch back…exhale front bend…inhale left leg back…half moon…exhale right leg back…mountain…drop the knees chest and chin on the floor…inhale upward…here exhale child..…inhale cat…exhale mountain…inhale left foot forward…half moon…exhale right foot forward…front bend…inhale arch back….exhale Namaste…Come on finish… inhale arch back…exhale front bend…inhale left leg back…half moon…exhale right leg back…mountain…drop the knees chest and chin on the floor…inhale upward..here exhale child.…inhale cat…again here…exhale camel…inhale diamond….place your hands on your knees…spine and neck relaxed..close your eyes,.. enjoy the rhythm of your breath…eyes remain closed again focus your mind between the ye brows…and imagine the full moon light…or it’s reflection on the ocean…let the mind be still..calm…and relaxed…slowly open your eyes…inhale…
Now the sequence…exhale…child…inhale cat….lower your spine…open shoulders…chin up if you can…here exhale…keep your toes…push your hip up…mountain…hold heels down…head down…try as much as you can…6…be comfortable…5…..4….3….2…..1….inhale now bring your left foot between the hands…drop your right knee…stretch your toes…hip down open shoulders…look up…beginners can place your hands on your knee…multi try to touch your finger tip on the ground…look up…beginners can look forward…6….5…..4…..3….2…..1… now look forward in the same position if you can slowly fold your right knee… catch your right ankle with your right hand…beginners keep your left hand on your left knee for support…or elbow…. Multi raise your hand…still if you can…catch with your elbow joint…catch your right toes with right elbow joint…open shpulders…look up…5….4….3…..2…..1…..inhale drop the hands and foot…exhale now slowly take your left leg back…mountain…6…5….4….3….2….1…inhale..now bring your right foot between the hands…drop your left knee…if you can stretch your left toes out…hip down…open shoulders…beginners look forward…multi look up…try to touch your finger tips on the ground…6….5….4….3…..2….1…now slowly look forward…here now slowly fold your left knee…catch your left ankle with your left hand…beginners slowly raise your hand..multi try to catch your elbow joint…open shoulders…look up…dolphin pose…6…5…focus on your posture…..4….wherever you feel stretch or pain….3….2…..keep smile…1…inhale …slowly drop your hands and left foot…exhale take your leg back mountain…heels down…head down…6….5….4….3….2….1…here inhale drop your both knees slowly… cat…lower your spine…open shoulders…chin up…exhale camel…place your hands on your waist..push your hip forward…look up…inhale diamond…2nd round…exhale child…inhale cat…look up…exhale mountain…heels down…head down…hold…6….5….4….3….2….1…inhale now bring your left foot between the hands… drop your right knee…stretch your right toes…place your both hands on your knee…push your shoulders back as much as you can…open shoulders…if you can look up…exhale now slowly push your hip back…keep your left knee straight…drop your hands…touch your forehead on the knee or shim bone…5 times…inhale hip down..open shoulders…push back…exhale hip back..knee straight…head down…inhale push back…exhale hip back…inhale push back…exhale hip back…come on last…inhale push back…if you cannot look forward…and still if you can slowly bring your arms up…join your hands…half moon…focus your mind below the navel…feel stretch in your abbs…5…4….3…..2….1…exhale drop your hands…hip back…knee straight…head down.,,multi take your arms back…interlock your fingers…open shoulders…beginners drop your hands and take support…if you can toes down….if cannot …knee straight… toes up…5…4….3….2….1…inhale drop the hands..knee bend…here beginners fold your knee…drop your knee between the hands…and multi if you can stretch your legs forward…and slowly go down…drop your forehead on the knee or shim bone…hold ..6…..5….4…..3…..2….1….inhale slide your hands back…raise your body up…exhale hip up…leg back…mountain…6….5….4…..3….2….1…..inhale bring your right foot between the hands…place your hands on your knee…push your shoulders back elbows straight…head back…exhale push your hip back…slowly…knee straight…drop your hands…drop your forehead on the knee or shim bone…inhale push back…exhale hip back…focus…inhale push back…be comfortable…exhale hip back…inhale push back…exhale hip back…one more….inhale push back…exhale hip back…come on last…inhale… hip down…open shoulders…if you can slowly bring your arms up and join your hands…half moon..beginners just look forward…be comfortable while doing posture…do not force yourself too much…5…..focus your mind below the navel…4…..3….2….1..exhale drop the hands…knee straight hip back…drop your for head on the knee or shim bone…multi take your arms back…interlock your fingers…open shoulders…if you can toes down…if cannot toes up…no problem…try to keep the knee straight first…6…5…4…3…2..1…inhale slowly drop the hands…bend your knee…hip down…here beginners fold your knee..drop the knee between the hands…multi…stretch your leg forward…and slowly go down…stretch your arms forward…drop your forehead on the knee or shim bone…6…5….4…..3….2….1…inhale slide your hands back…raise your body…exhale hip up…leg back…mountain…heels down…head down…6…5….4….3…2…1..inhale drop the knees cat pose…knees a bit wide…lower spine…Lbows straight… open shoulders…thighs 90 degrees to the floor…arms 90 degrees…exhale now slowly roll up your spine…compress your belly…close the shoulders…suck your belly…touch your chin on the color bone…inhale up..open shoulders…exhale down…inhale up…exhale down…, inhale up…exhale down…, two more… inhale…exhale… inhale..exhale…come on last…inhale up…open shoulders…look up…5…it stretches and relaxes your spine….4…..3…keep the breath normal….2….1…. exhale…close your shoulders…roll up..such your belly in…try to touch your chin on the color bone…5…4….3 ….2 ….1… inhale center…here exhale now slowly stretch your left leg back…knee straight parallel to the ground…keep your right toes…and keep your right hand in front of your right knee….and slowly try to raise your left arm up…turn your whole body left…beginners can drop your left foot down….take support…6……balance….try to look up if you can…5…4…focus on your breathing…3….2…..1…now slowly drop the hands and drop your knee…exhale now slowly stretch your right leg back…knee straight…toes out…leg should be parallel to the ground…keep your left toes…adjust your toes to balance…left hand in front of your left knee…inhale slowly raise your right hand….beginners drop your right foot down…for support …6…..5…..4 ….3….2 ….1….exhale drop the hands…drop your knee…look forward…here slowly raise your body…stand on your knees….place your hands on your waist….push your hip forward…arch back….look back…multi…if can drop your hands on your ankles…still if you can catch your knees and drop your head on the ground…go down as much as you can…6….5…..4…..3…feet a part….2…..1…inhale slowly hip down…diamond pose…place your hands on your knee…Lbows straight…open shoulders…exhale child…relax for 10 seconds…drop your elbows…lose your shoulders..breath be normal…
Here inhale slowly slide your hands back and raise your body come to diamond pose…exhale stretch your legs forward…release your legs…shake your legs well…sit in easy posture…clasp your hands…sit relaxed and comfortable slowly close your eyes…and become aware of the breath…normal and natural breath…our breath is the key to relax our body and mind…so, be with your breath…
Slowly open your eyes…release the mudra…and release your legs…stretch your legs forward…shake your legs…feet together…now slowly fold your left knee up…bring your arms forward interlock your fingers…catch your left foot…and slowly inhale raise your leg up as much as you can…try as much as you can…exhale slowly down…inhale up..exhale down…keep smile…inhale up…exhale down…inhale…exhale…inhale…exhale…come on last inhale…up..spine straight…open shoulders…if you can slowly exhale and pull your leg towards your chest as much as you can…multi..catch your left foot with your right hand..and take your left hand out form the front side of your left leg…open stretch your leg as much as you can..hold 6….5….4….3….2….1…..exhale…fold your knee…stretch your leg forward..shake your legs…same with your opposit leg…slowly fold your right knee up…bring your arms forward…interlock your fingers…catch your right foot…inhale slowly leg up…knee straight…open shoulders…exhale down…inhale…exhale…inhale…focus…exhale…inhale…exhale,…inhale…exhale,….last inhale up…exhale if you can pull your leg towards your chest…and multi level catch your right foot with your left hand..and take your right hand out from the front side of your thigh…open shoulders…stretch your leg…try as much as you can…6….5…..4……3….2…..1….slowly fold your knee…drop your leg…stretch your leg forward…shake your legs…feet together…now fold your left knee out and keep your left foot against to right thigh…open your right leg a bit out around 45 degrees…if you can more…beginners just 45 degrees…inhale bring your arms up from side…exhale now slowly bend right…catch your toe…ankle or heel…wherever you can…inhale slowly up …rhythmic breathing exhale…inhale…exhale…inhale…exhale,…inhale…exhale,….last inhale…exhale…catch your toes…or heel or ankle…wherever you can… touch your forehead on the knee or shim bone or on the ground…suck your belly…5….4….3…try as long as you can….2….1….inhale up..here…exhale now slowly bring your arms down…now slowly raise your left knee up…slide your left foot a bit forward…place your right elbow out side of rightknee..now drop your right hand back…twist your spine…align your shoulder look back…multi if you can catch your ankle or foot…still if you can insert your hand…underneeth the knee joint and take your hand back…try…twist your spine…6…..5…..4…..3……2…..1….inhale cneter…exhale stretch your left leg forward…shake your left leg…now fold your right knee…keep your right foot against to left thigh…left leg out as much as you can…beginners just a little…multi out…inhale bring your arms up…exhale turn left and bend left…catch your toe or ankle…touch your forehead on the knee or shim bone…inhale slowly up..exhale down…inhale…exhale,… inhale…exhale,….inhale…exhale..,..one more…inhale…exhale..come on last…inhale…exhale catch your heel…toes or ankle…wherever you can….try to go down in every exhale….6….5……4…..3…..2…..1….inhale up…exhale slowly bring your arms down…now slide your right foot a bit forward…and raise your knee…place your left elbow outside of your right knee and drop your hand on the shoulder…drop your right hand back…exhale twist your spine…align your shoulder look back…multi catch your ankle or foot…if you can insert your hand…underneeth the knee and take your right hand back…try to hook your fingers…6…spinal twist….5…..4….3…..2….1…inhale center…exhale bring your arms down…stretch your legs forward…both legs…shake your legs…now slowly fold your knees…both knees up…pull your heels closer to the buttocks…feet not together…not too wide…place your hands beside your buttocks…now slowly push your whole body forward…base your buttocks on your heel…balance on your toes…try to raise your knees up as much as you can…beginners keep support…and look forward…and if you can slowly raise your arms shoulder level…if you cannot take support ..no problem….knees up…stretch your ankles…6….5…..4…..3…..2…..1…exhale hug your knees…roll your spine…place your hands under your neck…fold your knees close to the chest…now slowly stretch your left leg up 60 degrees…knees straight toes out…abdominal exercise…5…4….3…..2…..1….start cycling…1…2….3….4…..5….6….7….8…9…10… now stretch your right leg forward…left knee closer to the chest…knee straight toes out…hold 5…..4….3….2…..1…now reverse cycling…10…..9….8……7…..6…stretch your knees…5….4…..3….2….1…now slowly stretch your both legs up…knee straight…toes out…60 degrees…hold…tighten your abdominal muscles…6…5….knee straight….4….3…..2…1…exhale drop your legs,..drop your feet….inhale stretch your arms back…feet together…exhale hug ue left knee..touch your forehead on the knee….try as much as you can…inhale stretch…exhale hug your right knee…touch your forehead on the knee….inhale stretch…exhale left…inhale stretch… exhale right….inhale stretch…exhale left…hold…5…..4…..3…..2…..1…..inhale stretch…exhale hug your right…5…..4….3…..2…..1….inhale stretch……exhale hug your both knees…catch your opposit elbows if you can…touch your forehead on the knee….5….4…..3…..2….1….inhale drop your head….knees in the same position…release your hands and stretch your arms shoulder level…exhale slowly drop your knees left…turn your face left…close your eyes…relax your spine…hold ….5…..4……3…..2…..1….inhale center…exhale drop your knees right…turn your face left…beginners press your knees down with the support of your hand….5…4……3….2…..1….inhale center…exhale…stretch your legs forward…feet a part…bring your arms a bit down…palms facing up…relax…feet wide…close your eyes…for 3 minutes…do not open your eyes…do not move your body….relax…corpse pose….dead pose…drop your body and mind….relax……………
Slowly move your fingers and toes…do not open your eyes…move your fingers…move your toes…and slowly bring your arms up…interlock your fingers…keep your feet together…take a deep inhale…stretch your whole body from fingers to toes….exhale slowly fold your knees up…place your hands under your neck…slowly turn your whole body left…and now slowly come to sitting posture…eyes remain closed…take chinmudra or dhyan mudra…spine and neck relaxed…open shoulders…now again 3 times…deep…long and slow breathings…ready…inhale deep….exhale slowly…again inhale deep…exhale slow….once again…inhale deep….exhale slow…let the breath be normal…and focus your mind at the brow center…for few seconds…now rub your palms until they get warm….rub fast…rub more….cover the eyes…place your palms on your eyes…relax your eyes…slowly open your eyes…infront of your palms…look into your palms…namaste…thank you so much for join my class…have a nice day…enjoy your day…drink more water…eat more fruits and vegetable…do daily meditation at home…thank you…thank you…thank you…