Sun & moon yoga: need to rev up or chill out? Use Shiva Rea's moving meditations to rebalance your energy in minutes

Natural Health, July-August, 2005 by Linda Shelton

Rev Up Sun Celebration

"This exercise is a subtle, joyous way to get in the mood for high-energy activities," explains Rea. "Anyone can do it without feeling bound or static." The Ha Kriya will stimulate your entire body while strengthening your legs, opening your hips, boosting your circulation, and sharpening your mental clarity.

HA KRIYA

Stand with you feet spread wide, toes and knees turned outward, arms relaxed by your sides. Point your tailbone downward, and gently draw your belly in. Squat as low as you can without tilting your tailbone under or arching your lower back inhale and reach your arms upward, keeping your shoulders relaxed [A]. Exhale as you bend your elbows to lower your arms to your waist, opening your mouth to produce a "ha" sound that emanates from your belly [B]. Inhale and extend your arms forward at chest height [C]. Bend your elbows back toward your waist [D], repeating "ha" to complete 1 cycle. Repeat the entire sequence for 1 to 3 minutes, increasing the rhythmic quality of the sound and movement while remaining relaxed and centered. To finish, straighten your legs, turn your toes to face forward, and hinge forward from your hips, resting your palms on the floor and keeping your legs straight or slightly bent Hold this position for a few breaths; then, bending the knees slightly, slowly roll up to a standing position

Chill Out: Moon Evocation

"Cooling lunar moves help you get in a more fluid state," says Rea. "They counteract the effects of heat and stress." Try this calming kriya, which evokes the flow of the tides, whenever you want to rejuvenate your body or increase your intuition. Physically, it will open your hips, decompress your spine, stretch the sides of your waist, and unwind tension in your neck and shoulders.

THA KRIYA

Stand with your feet separated 3 to 4 feet apart, toes pointing forward. Hinge forward from your hips, keeping your legs straight or bending them slightly, and rest your palms on the floor [A]. Bend your right knee as you draw your lower belly up and in to open your hips. Reach your hands out to your left on the floor [B]. Keeping your palms on the floor, shift your hips toward the right, then the left, letting your arms follow naturally; sway like seaweed in the ocean [C]. Shift back and forth comfortably for 1 to 3 minutes; feel your weight release from your legs and hips and allow your torso to feel fluid [D]. To finish, return to the starting position [A], and stay there for few breaths before rolling up to standing.

TO UNDERSTAND THE ESSENCE of yoga, start with a simple lesson in Sanskrit. The term hatha yoga, which refers to the physical practice, breaks down like this: Ha means "sun," tha signifies "moon," and yoga roughly translates as "yoking" or "union." In its own words, hatha yoga is about harnessing the warming energy of the sun and the cooling essence of the moon--and striking the appropriate balance between them.

We all require both kinds of energy in our lives--not just on the yoga mat--and we cycle from one to the other throughout the day. How do you feel fight now? Active and excited? That's solar power, and it's just what you need to make it through a major presentation at work or a sweaty workout. If you're feeling peaceful and receptive, lunar energy is in charge, which is great if you're sitting down to meditate or getting ready for bed. Without the sun's energies, we'd never get anything done; without moon power, there'd be no rest for the weary.

You can draw on yogic techniques to rebalance your energy whenever you feel you could use a little pepping up or calming down. And you don't have to go through an hour-long class to do it. Instead, try these two easy moves from Shiva Rea, one of the world's foremost yoga teachers and creator of the Yoga Shakti DVD.

These exercises are known as kriyas, or "ritual actions," she explains, and they unite movement and breath to alter energetic states quickly and effectively. "Kriyas are simple, nonstructured fluid movements that can shift your internal rhythm and move you toward a more meditative state," she says. "They do offer physical benefits, but you do them for the energetic effects; they're activating, but they' re not so physically demanding that you lose the meditative aspect of your practice."

Use the sun-oriented Ha Kriya as a literal warm-up and to transform sluggishness into energy. The Tha Kriya is nourishing and relaxing--perfect for when you want to cool down on a hot day or to calm down at any time. You can do one or both kriyas according to your needs at any given moment; you can also work them into your regular yoga routine.