Chandra Namaskar: Step-By-Step Guide To Perform Moon Salutation

Whether you practice it during the day or under the moonlight, Chandra Namaskar invites harmony into your life, offering a beautiful escape from the busyness of everyday existence.

Written By: Tavishi Dogra | Updated : January 23, 2025 6:54 AM IST

Chandra Namaskar, or Moon Salutation, is a beautiful and calming sequence of yoga postures honing the moon's energy. Unlike the more vigorous Sun Salutation (Surya Namaskar), the Moon Salutation is a nurturing practice that encourages introspection, serenity, and grounding. This sequence can help cultivate awareness and create balance in the body and mind.

Significance Of Chandra Namaskar

In many cultures, the moon represents intuition, emotions, and the subconscious mind, especially in yoga. Chandra Namaskar is often practised during the full moon or new moon, aligning with the lunar cycle's rhythms. The sequence promotes calmness, flexibility, and mindfulness, making it a perfect complement to yoga's more energizing practices. It is particularly beneficial for those looking to unwind, release tension, and harmonize their internal energies.

Step-By-Step Guide To Performing Chandra Namaskar

Preparation: Start in Samasthiti (Mountain Pose)

Stand tall with your feet together, grounding your weight evenly on both feet.
Relax your shoulders, roll them back, and open your chest.
Bring your palms together at your heart centre in Anjali Mudra (prayer position), and take a few deep breaths to centre yourself.

Urdhva Hastasana (Upward Salute)

Inhale, raise your arms overhead and reach your fingertips towards the sky.
Gaze slightly upward, stretching your whole body while keeping your feet firmly planted on the ground.

Ardha Chandrasana (Half-Moon Pose)

Exhale and lean to the right side, extending your left arm overhead, creating a crescent shape.
Focus on elongating your body and breathing deeply to open your side body before returning to the centre.

Utthita Trikonasana (Extended Triangle Pose)

Inhale and return to the centre. As you exhale, step your feet wider.
Inhale again as you shift your weight to the right and hinge at your hip to bring your right hand down toward your right ankle or shin. Extend your left arm straight up, gazing at your fingertips.

Parivrtta Trikonasana (Revolved Triangle Pose)

From the Extended Triangle Pose, plant your left hand on the floor, inside your right foot, and towards the ceiling.
Keep your gaze towards your right hand and engage your core.

Anjaneyasana (Low Lunge)

Step your right foot back and lower your knee to the ground. Inhale and raise your arms overhead, feeling a gentle stretch in your back.
Breathe deeply as you open your chest, allowing your heart to lift.

Adho Mukha Svanasana (Downward-Facing Dog)

Step your left foot back to meet your right, transitioning into a Downward-Facing Dog.
Ground, create a triangle shape with your body.

Utkata Konasana (Goddess Pose)

With your toes out, bend your knees and bring your fingers down in front of your heart at chest level. Your arms should be bent at the elbows.

Return To Samasthiti (Mountain Pose)

Slowly straighten your legs, bring your arms overhead, and then return to the Mountain Pose. Take a moment to breathe deeply and feel the sensations in your body.

Repeat On The Other Side

Follow the same sequence, mirroring your movements to the left side. This balance is essential in linking body and mind.

Conclusion

Incorporating Chandra Namaskar into your yoga routine offers a tranquil and restorative way to connect with the moon's energies. This sequence is accessible to all levels and can be modified to suit individual needs. Embrace its serene flow, allowing each posture to guide you towards a more profound relaxation and awareness.