Celebrate the Ides of March with a Lunar Flow

While some people choose to glue themselves to the tube and surrender to the "Madness of March," others choose to align their intentions with the subtle changes in nature and season. And some do both, most notably the modern yogi.

March brings the vernal equinox, this year on the 20th of the month. An equinox is when the sun crosses the celestial equator at just the right time, providing an equal 12 hours of daylight and 12 hours of darkness.

In Yoga, the Moon Salutation, or Chandra Namaskara in Sanskrit, calms the body and mind. The poses often focus on cleansing out the liver, spleen, kidney and small intestines – all organs associated with Spring in Ayurveda.

Try this sequence before bed to relax after a stressful day and improve sleep:

Cat/Cow Pose

Begin in table top position. On an inhale, drop your belly and shine your heart forward for cow pose. On an exhale, arch your spine and pull your belly in for cat pose. Repeat with breath 5 – 7 times.

Thread the Needle

Begin in table top position. On an inhale, reach your left arm toward the ceiling. Exhale; sweep your left arm in between your right wrist and right thigh. Rest your left shoulder and cheek on the mat. Bring your right palm to your lower back to ensure your hips are level. Breathe into this gentle twist for 5 – 7 breaths and switch sides.

Down Dog

From table top, roll over your toes and press your hips up on an exhale to find down dog. Make sure your palms are shoulder width apart, and your feet are at least hips-width. Relax your head and neck, slide your shoulders toward your hips, and soften your knees. Breathe here.

Crescent Moon

From down dog, swing your right leg high on an inhale. Exhale and step through to a low lunge with your right knee over your ankle. Drop your left knee to the ground, and reach your arms high on an inhale. From here, either hook your thumbs and stretch your arms up and back, or drop your palms to the top of your right thigh. Ease into a deep hip flexor stretch. Breathe here for 5 to 7 breaths.

Half Splits

From crescent moon, drop your palms to the mat and straighten your right leg for half splits pose. Stack your hips over your left knee. Lengthen through your spine, and reach your chest forward as your ease into your right hamstring. Flex your right foot. Breathe here for 5 – 7 breaths before returning back to down dog, and moving through crescent moon and half splits on the other side.

Supine Twist

Wind down your lunar flow by laying on your back with your knees drawn into your chest. Extend your left leg long and squeeze your right knee toward your right armpit. On an exhale, sweep your right leg over to the left side of your body. Root both shoulders into the mat, and gaze toward the ceiling or to the right. Breathe here for 5 – 7 breaths, and then switch sides.

Savasana

Let your body completely relax into your mat. Rest your arms at your sides, and let your legs relax out to the edges of your mat. Let your breath return to normal. Stay here as long as you’d like – maybe take savasana in bed so you can drift peacefully off to sleep.