Slow Moon Salutation Cool-Down
A standing yoga sequence that travels side to side across the mat through side bends, a low lunge, and a wide squat, all timed to the breath. It stretches the hips and groin after hard work and brings the heart rate down gradually.
How to play
- Each student stands on a mat turned sideways, one arm's length from neighbors, in mountain pose, taking three slow nasal breaths (1 min).
- Arms overhead into standing half moon: lean to the right and to the left, holding three breaths on each side (1 min).
- Step the feet wide, toes turned out, into goddess squat with hands at the chest; then a gentle triangle to each side without locking the knees (1.5 min).
- Lower into a deep squat with hands on the floor, turn right into a low lunge with the back knee down, then pass through the center to the other side (2 min).
- Reverse the path back to mountain pose: that is one full salutation. Repeat a second, slower round while the teacher cues inhale and exhale (2 min).
- Finish standing with eyes closed and hands on the belly, then share one word about which body part feels looser (0.5 min).
Rules
- Every pose change goes with an inhale or an exhale; nobody rushes ahead of the cue.
- The bent knee always points the same way as the foot and never caves inward.
- In the low lunge, fold the mat under the back knee if it feels sore.
- If anything hurts, rest in child's pose and rejoin on the next round.
Variations
Easier
Do only the standing half (half moon, goddess, and triangle) without going to the floor.
Standard
Two full rounds of the salutation led by the teacher's voice.
Harder
Add a third round in silence, with each student following their own breathing pace.
Adaptations
- Limited mobility: do a seated chair version with side bends and hip openers.
- Autism or shyness: post the sequence on a picture card and always keep the same order.
- Low flexibility: rest the hands on a block or the thighs and keep the squat shallow.
Learning goals
- Link poses to the rhythm of the breath.
- Stretch the hips, groin, and side body after exercise.
- Notice the feeling of calm after a slow sequence.
Equipment for a class of 25
- yoga mats: 25
Teacher tip
The most common mistake is rushing and holding the breath; count out loud at first, then lower your voice on round two so students internalize the pace.
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