Lunar rhythm in life's cycle

The full moon is a sign of abundance and blessings. The phases of the moon have always been a key factor in celebrating festivals such as Ramadan, Guru Purnima and Holi.

Performing yoga on a full-moon night aligns our body to the lunar cycles and prepares us for a journey of fruitful meditation. Today, we will take a look at five classic asanas. These asanas work for almost every part of the body.

Perform 20-30 Chandra Namaskars followed by breathing and meditation techniques for an ideal routine of yoga under the full moon.

Veerabhadrasana
This asana strengthens the ankles, legs, shoulders and muscles of the back. It also tones and strengthens the abdomen. It improves balance and posture and energises the body.
• Stand straight with legs wide apart and hands on hips.
• Turn one leg and upper body to one side and bend front knee.
• Raise arms over the head, palms together.
• Lower the hips and bend backwards. Look up.
• Hold for 10-30 seconds. With practice, increase to a minute.
• Repeat with other leg.

Natrajasana
This asana stretches the shoulders, chest, thighs, groin and abdomen. It strengthens the legs and ankles, and improves balance.
• Stand with feet together.
• Bend the right knee and grasp the big toe with the right hand from behind.
• Slowly raise and stretch the right leg backwards. Make sure the hip does not twist.
• Stretch your left arm forward as far as you can.
• Hold for at least 30-40 seconds.
• Slowly lower the left arm and then the right leg. Release the toe and return to the starting position.
• Repeat with the other leg.

Naukasana
This asana tones and strengthens the abdominal muscles. It stimulates the muscular, digestive, circulatory, nervous and hormonal systems. It alleviates many digestive disorders and also removes lethargy.
• Lie down on the back.
• Exhale and raise your legs to 30 degrees. Raise the upper body so that you take the form of a boat.
• Breathe normally and hold the posture for 10-30 seconds. With practice, increase to a minute.
Note: Do not strain your neck when doing this asana. Keep your neck in line with the spine.

Chakrasana
This asana is beneficial to the nervous, digestive, respiratory, cardiovascular and
glandular systems.
• Lie on your back.
• Bend your knees and place feet near your hips.
• Place your palms under shoulders with fingers pointing towards your feet.
• Raise your hips.
• Arch your back, shifting your weight on to hands.
• Raise your head and upper body as far as you can.
• Hold for 10-30 seconds breathing normally.

Sirshasana
Sirshasana is called “the king of asanas”. It increases blood circulation and strengthens the nerve centres of the body and improves the functioning of endocrine glands. Besides strengthening the arms, legs and spine, this asana improves balance and calms the mind.
• Sit in Vajrasana.
• Bend forward and place the forearms on the floor with the fingers interlocked and elbows in front of the knees.
• Place the crown of the head between the interlocked fingers and knees. Wrap hands firmly around the head so that it does not roll backwards when pressure is applied.
• Lift the knee and hips off the floor and straighten legs.
• Slowly move the feet towards the head, as close as possible.
• Bend the knees slightly.
• Transfer weight on to head and arms.
• Bending the knees, gradually raise the legs.
• Fold the legs so the heels move towards the hips.
• Maintain the position for a few seconds.
• Raise the knees, keeping the heels near the buttocks.
• Straighten the hips so that the thighs move up.
• Balance the body and straighten your legs.
• The whole body should be in a straight line with the feet relaxed.
• Close the eyes and relax the whole body.
• Slowly bend your knees and

Return to starting position.

Note: This asana requires expert supervision. People with high blood pressure, heart disease, thrombosis and kidney problems should avoid this asana. It should be avoided during pregnancy.
 

Artistic Yoga recently had a beautiful night of yoga under the full moon in the desert.The next full-moon event will be held on November 6, followed by early-morning yoga the next day. All yogis
are invited.

— Bharat Thakur is the founder of Bharat Thakur’s Artistic Yoga. For questions on yoga, write to dubai.artisticyoga @gmail.com.
For more information, log on to www.bharatthakur.com