The steps in order
Version shown: Based on Kripalu's seated moon salute (Megha Nancy Buttenheim): her 20 cues in her order, grouped into 14 steps
| # | Step | Breath | Side | Hold | Cues and options |
|---|---|---|---|---|---|
| 1 | Sit upright, hands in prayer Praṇāmāsana | Free breathing | Transition: Front of the chair, feet flat. Easier option: Block under the feet. | ||
| 2 | Full-moon arm sweep overhead | Inhale | Transition: Exhale the arms down, inhale sweep them up in an arc. Easier option: One arm at a time. | ||
| 3 | Seated side bend right, centre, left, centre | Exhale | Each side | Transition: Exhale to bend, inhale to centre. Easier option: One hand on the chair. | |
| 4 | Seated five-pointed star | Free breathing | Transition: Hands on the chair, step the feet wide, arms out. Easier option: Feet less wide. | ||
| 5 | Seated goddess, elbows bent, fingers up | Exhale | Transition: Inhale, then exhale and bend the elbows. Easier option: Hands lower. | ||
| 6 | Seated star | Exhale | Transition: Inhale, exhale back to star. Easier option: Arms lower. | ||
| 7 | Seated lateral angle to the right, left arm overhead Utthita Pārśvakoṇāsana | Exhale | Right | Transition: Lean to the right with the right forearm resting on the thigh, sweep the left arm overhead. Easier option: Hand on the hip instead of overhead. | |
| 8 | Seated star | Inhale | Transition: Return to centre. Easier option: Arms lower. | ||
| 9 | Seated lateral angle to the left, right arm overhead Utthita Pārśvakoṇāsana | Exhale | Left | Transition: Elbow to the thigh, other arm overhead, fingers reaching. Easier option: Smaller bend. | |
| 10 | Seated star | Inhale | Transition: Back to centre. Easier option: Arms lower. | ||
| 11 | Seated goddess, hands overhead; breathe | Exhale | a few breaths Kripalu (seated moon salute) | Transition: Elbows bent, hands overhead; return to star; pause. Easier option: Hands on the thighs. | |
| 12 | Feet closer, arms overhead (seated mountain) Ūrdhva Hastāsana | Inhale | Transition: Bring the legs closer, sweep the arms up. Easier option: Arms to shoulder height. | ||
| 13 | Seated side bends, both sides | Exhale | Each side | Transition: Exhale bend, inhale centre. Easier option: Hand on the chair. | |
| 14 | Arms down in a full-moon arc to prayer; pause and breathe Praṇāmāsana | Exhale | Transition: Repeat two more times. Easier option: Rest with the eyes closed. |
