Moon Salutation

A gentle flowing sequence that moves with the breath through standing shapes, lateral movement and quiet transitions.

“Move softly. Follow the breath. Let the body rise and return.”

Moon Salutation is a steady, cyclical flow. Unlike more heating sequences, it often invites a slower rhythm, with attention to the side body, hips and breath. The sequence can be practised as a complete movement meditation or as a quiet preparation for standing postures.

The purpose is not to perform a fixed sequence exactly. The purpose is to explore rhythm, spaciousness and continuity. Each round can reveal how the body moves when effort is softened and attention is allowed to stay close.

1. 1Begin standing at the centre of the mat.
2. 2Allow the breath to settle before moving.
3. 3Inhale and sweep the arms out and up.
4. 4Exhale and explore a gentle side bend.
5. 5Inhale back through centre.
6. 6Exhale and move to the second side.
7. 7Step the feet wide and turn the toes out comfortably.
8. 8Bend the knees into a soft goddess shape.
9. 9Move through the chosen standing shapes with steady breath.
10. 10Return gradually to standing.
11. 11Pause before beginning another round.

Instead of searching for the “correct” position, notice:

• •Can the feet feel steady as the sequence moves?
• •Are the knees tracking in a way that feels comfortable?
• •Does the side bend remain spacious rather than forced?
• •Can the transitions be as attentive as the held shapes?

Let the breath give the sequence its pace. If the breath becomes hurried, explore smaller movements or pause between shapes. The breath may feel like a thread that links one posture to the next.

Observe the student's rhythm before refining the shapes. Notice whether they move ahead of the breath, hold tension in the shoulders, or lose steadiness in the feet during transitions.

Reflect after practising:

• •Which parts of the sequence felt smooth?
• •Where did you want to rush?
• •Did one side of the body feel different from the other?
• •What changed when you made the movements smaller?

Rather than mistakes, you may notice:

• •Moving faster than the breath
• •Overreaching in side bends
• •Collapsing into the knees
• •Lifting the shoulders
• •Losing the ground through the feet
• •Holding the breath during transitions

• •Practise only the opening arm movements and side bends
• •Keep the feet closer together in wide standing shapes
• •Bend the knees less deeply
• •Pause in mountain pose between rounds
• •Use a chair for balance support

• ✓The sequence feels steady enough to repeat.
• ✓Breathing remains comfortable.
• ✓Transitions feel clear.
• ✓The body feels aware rather than strained.