Sequences

Nectar of the Moon

My classes are most recently inspired by Jamie Lyn from Laughing Lotus NYC, Joey Sbarro at Pure Yoga East, and Kathryn Budig (via YogaGlo).  I’m currently loving Somachandrasana II, or Nectar of the Moon pose.* It’s more frequently found in Yin classes, and is often in Moon Salutations (see this great breakdown from Shiva Rea/YJ). I don’t see any reason not to include it in a power flow–there’s a great hip stretch, and a similarity to the muscle configuration in Side Plank. Prepare to see it pop up in my classes for the next few weeks!

This sequence is designed to generate a lot of internal heat, because here in the lower 48, we’ve got a polar vortex sweeping the nation with record-breaking lows. [v]=vinyasa of choice, [s]=repeat sequence on other side

Integration

  • Balasana
  • Cat/Cow in tabletop
  • DD
  • Short, wide DD stretch, reaching hand to outside of opposite calf [s]
  • Ragdoll
  • Mountain
  • Wrist-Binding Standing Half Moon [s]
  • DD

Sun Salutes and Warrior Sequence

  • DDS
  • LL Twist, step to front of mat, half lift, fold, mountain, fold, half lift, LL [v] [s]
  • 1-2 regular Sun A’s
  • Chair, flowing upper body into Cat/Cow (x3), chest to thighs, fold [v]
  • W1 [v] [s]
  • W1, hands at prayer, W3, Balancing Half Moon, W2 [v] [s]
  • Chair Twist [v]
  • HL Twist, W2, RW, LL Twist, Soma Chandrasana II, Skandasana flow to front and back of mat, LL [v-optional 1-leg Low Plank] [s]
  • HL, hands at prayer at nape of neck, elbows squeeze together, pulse from lunge to straight legs (x3), W2, RW, LL Twist, SP, FSP, FP, Dolphin, press forward to Low Plank
  • HL, hands at prayer at nape of neck, elbows squeeze together, pulse from lunge to straight legs (x3), W2, RW, LL Twist, SP, FSP, FP, Dolphin, Balasana
  • Anahatasana
  • Slide to belly
  • Locust (x2)
  • Bow
  • DD

Optional Triangle Sequence (This flow is designed to do in about 60 minutes, so I’ve left this part out, but feel free to expand)

Core and Hips

  • DDS, K2N
  • DDS, K2 Elbow
  • DDS, K2 Opposite Elbow, extend leg for Fallen Triangle
  • DDS, Half Pigeon Prep –> King Pigeon, Full Half Pigeon
  • Seated Spinal Twist
  • Janu Shirasana
  • Gate Pose
  • Wild Thing, DD
  • [s]

Closing

  • Bridge or Wheel (depending on how warmed up you feel)
  • Plow
  • Shoulder Stand
  • Fish
  • Supine Spinal Twist [s]
  • Savasana

——————

Glossary:

  •  [v]=vinyasa of choice
  • [s]=repeat sequence on other side
  • DD= Downward Facing Dog
  • DDS= Downward Facing Dog Split/ 3-Leg Dog
  • W1= Warrior I
  • W2= Warrior II
  • W3= Warrior III
  • RW=Reversed/Radiant Warrior
  • LL= Low Lunge
  • HL= High Crescent Lunge
  • K2N= Knee to Nose/ Core Plank
  • SP= Side Plank
  • FSP= Forearm Side Plank
  • FP= Forearm Plank

*If you know other names for this pose, please share!  I couldn’t find much online, or anything in my Light on Yoga text.

Just a glimpse of somewhere I'd quickly run to, to escape the Philadelphia chill!

Just a glimpse of somewhere I’d quickly run to, to escape the Philadelphia chill!

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One thought on “Nectar of the Moon

  1. Pingback: Moon Flow | Na'ima Dances

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