Chandra Namaskar (Moon Salutations) Yoga Sequence
Jack UtermoehlChandra namaskar is Sanskrit for moon salutations or lunar salutations, is a sequence of yoga poses designed to honor and embody the moon's energy. Unlike the more commonly known sun salutations (Surya namaskar), which are energizing and invigorating, moon salutations are calming and reflective.
Chandra namaskar offers a flowy yoga practice, complementing the dynamic energy of sun salutations with a more introspective and soothing flow. Originating from traditional yoga practices, moon salutations have gained popularity for their ability to evoke femininity, flow, and grace.
Practicing Moon Salutations provides a range of benefits that encompass physical, mental, and spiritual well-being:
Physical Benefits: Moon salutations enhance flexibility, improve balance, and strengthen muscles.
Mental Benefits: This sequence helps reduce stress and anxiety by encouraging a meditative state with flowing movements.
Spiritual Benefits: Chandra namaskar helps us to connect with lunar energy. This practice encourages self-reflection and a deeper awareness of one's inner self.
By integrating Chandra namaskar into your yoga practice or classes, you can experience the flow and softness of the feminine lunar energy.
How to Perform Chandra Namaskar Sequence
Before beginning your moon salutations sequence, it's essential to prepare both your mind and body.
Set Intentions: Take a moment to set a personal intention for your practice.
Create a Conducive Environment: Ensure your practice space is calm, quiet, and free of distractions.
Warm-Up Exercises: Perform gentle warm-up exercises to prepare your muscles and joints.
Chandra Namaskar Sequence
This is your traditional Chandra namaskar moon salutation sequence. It’s flowy, requiring force and grace with movements like water flowing from pose to pose.
Urdhva Hastasana (Upward Salute)
- Open your eyes and stand with your feet together.
- Inhale and extend your arms outwards and upwards.
- Interlace your fingers, pointing your index fingers skywards in kali mudra.
Breath: 1 breath (inhale).
Benefits: Stretches the sides of the body, improves balance and posture.
Modifications/Props: Keep a slight bend in the knees if you have tight hamstrings.
Standing Crescent Pose
- Exhale and bend to your right.
- Inhale to center, then exhale and bend to your left.
- Inhale back to center.
Breath: 1 breath per side (inhale and exhale).
Benefits: Stretches the sides of the body, enhances lateral flexibility.
Modifications/Props: Place your hand on your hip for additional support.
Goddess Pose
- Exhale, step your right foot back, toes pointing slightly out.
- Come into a squat, keeping the knees in line with ankles.
- Bend your arms at the elbows to a 90-degree angle with vishuddha mudra.
Breath: Hold for 1-2 breaths (inhale and exhale).
Benefits: Strengthens the legs, opens the hips and chest.
Modifications/Props: Use a shorter stance for stability.
Trikonasana (Triangle Pose)
- Inhale and turn both feet forward, back foot slightly angled.
- Exhale, extend your torso towards your front foot.
- Lower your left hand to your ankle or shin and reach your right arm to the sky.
- Inhale and rotate your chest to the sky.
Breath: 1 breath (exhale and inhale)
Benefits: Stretches the legs, hips, and spine, improves balance.
Modifications/Props: Use a block under your bottom hand for support.
Parsvottonasana (Pyramid Pose)
- Exhale, take your top arm down and shift your torso to face your mat.
- Fold forward reaching for your mat or shin.
- You may step your back foot forward slightly for more stability.
Breath: 1 breath (exhale).
Benefits: Stretches the hamstrings and spine, improves balance.
Modifications/Props: Use blocks under your hands for additional support.
Lunge Over Right Foot
- Inhale, step your back foot further back and bend your knee, coming into a low lunge.
Breath: 1 breath (inhale).
Benefits: Stretches the hip flexors, strengthens the legs.
Modifications/Props: Use a blanket under your back knee for cushioning.
Skandasana (Wide-Legged Squat)
- Exhale, shift your hips over your back foot extending your front leg with front toes pointing to the sky.
- Hands supporting on your mat of at heart center in anjali mudra.
Breath: 1 breath (exhale).
Benefits: Stretches the inner thighs, strengthens the legs.
Modifications/Props: Use a block under your hips for support.
Goddess Pose
- Inhale, straighten your back leg rising to wide legged stance..
- Exhale, sink in keeping knees in line with toes, back straight, and chest lifted.
Breath: Hold for 1-2 breaths (inhale and exhale).
Benefits: Strengthens the legs, opens the hips and chest.
Modifications/Props: Use a block under your hips for support.
Reverse Poses on the Other Side in Reverse
- Skandasana (Wide-Legged Squat Over Left Leg: 1 Breath Exhale
- Lunge Over Back Foot: 1 Breath Inhale
- Parsvottonasana (Pyramid Pose): 1 Breath Exhale
- Trikonasana (Triangle Pose): 1 Breath Inhale, Exhale.
Breath: Follow the same breath pattern as described above for each pose.
Benefits: Balances the practice by working both sides of the body equally.
Modifications/Props: Use the same modifications as described above for each pose.
Urdhva Hastasana (Upward Salute)
- Inhale, step the feet back in
- Rising the torso over hips, arms up towards the sky
- Hands clasped, index fingers extending in kali mudra
Breath: 1 breath (inhale).
Benefits: Stretches the sides of the body, improves balance and posture.
Modifications/Props: Keep a slight bend in the knees if you have tight hamstrings.
Repeat this sequence 2-5 times to complete the moon salutation sequence.
Chandra Namaskar Sequence for Advanced Practitioners
- Urdhva Hastasana (Upward Salute)
- Standing Crescent Pose (Right Side)
- Standing Crescent Pose (Left Side)
- Goddess Pose
- Trikonasana (Triangle Pose) - Right Side
- Parsvottonasana (Pyramid Pose) - Right Side
- Lunge Over Right Foot
- Skandasana (Wide-Legged Squat) - Right Side
- Goddess Pose
- Skandasana (Wide-Legged Squat) - Left Side
- Lunge Over Left Foot
- Parsvottonasana (Pyramid Pose) - Left Side
- Trikonasana (Triangle Pose) - Left Side
- Goddess Pose
- Urdhva Hastasana (Upward Salute)
Chandra Namaskar Sequence Variation
This is a variation of the Chandra namaskar that is commonly practiced. It’s a more energizing sequence. You may even feel some similarity with surya namaskar.
Pranamasana (Prayer Pose)
- Stand at the top of your mat with your feet together.
- Bring your palms together in front of your chest in a prayer position.
- Close your eyes and take a few deep breaths.
Breath: Hold for 2-3 breaths (inhale and exhale deeply)
Benefits: Calms the mind, centers your focus, and prepares you for the sequence.
Modifications/Props: Stand with feet hip-width apart if you find it more comfortable.
Hasta Uttanasana (Raised Arms Pose)
- Inhale and raise your arms above your head.
- Arch your back slightly, pushing your hips forward.
- Look up towards your hands.
Breath: 1 breath (inhale)
Benefits: Stretches the chest and abdomen, improves spinal flexibility.
Modifications/Props: Keep a slight bend in the knees if you have tight hamstrings.
Uttanasana (Standing Forward Bend)
- Exhale and fold forward from your hips.
- Place your hands on the floor beside your feet or hold your ankles.
- Relax your head and neck.
Breath: 1 breath (exhale).
Benefits: Stretches the hamstrings, calves, and lower back, calms the mind.
Modifications/Props: Use a block under your hands if you can't reach the floor.
Ashwa Sanchalanasana (Equestrian Pose) aka Anjaneyasana (Low Lunge)
- Inhale and step your right foot back.
- Lower your right knee to the floor and look forward.
- Keep your left knee bent at a 90-degree angle.
Breath: 1 breath (inhale).
Benefits: Stretches the hip flexors, strengthens the legs.
Modifications/Props: Use a blanket under your back knee for cushioning.
Adho Mukha Svanasana (Downward-Facing Dog Pose)
- Exhale and step your left foot back to meet your right.
- Lift your hips up and back, forming an inverted V-shape.
- Spread your fingers wide and press your hands firmly into the mat.
Breath: Hold for 2-3 breaths (inhale and exhale).
Benefits: Strengthens the arms and legs, stretches the spine and hamstrings.
Modifications/Props: Bend your knees slightly if your hamstrings are tight.
Ashtanga Namaskara (Eight-Limbed Pose)
- Exhale and lower your knees, chest, and chin to the floor.
- Keep your elbows close to your body.
- Your hips should be slightly lifted.
Breath: 1 breath (exhale).
Benefits: Strengthens the arms, chest, and legs, prepares for backbends.
Modifications/Props: Place a blanket under your chest for support.
Bhujangasana (Cobra Pose)
- Inhale and slide forward, lifting your chest off the floor.
- Keep your elbows bent and close to your sides.
- Look up gently without straining your neck.
Breath: 1 breath (inhale).
Benefits: Opens the chest, strengthens the spine, and stretches the abdomen.
Modifications/Props: Lower your chest slightly if you feel strain in your lower back.
Adho Mukha Svanasana (Downward-Facing Dog Pose)
- Exhale and lift your hips back into downward-facing dog.
- Adjust your feet and hands as needed.
Breath: 1 breath (exhale).
Benefits: Strengthens the arms and legs, stretches the spine and hamstrings.
Modifications/Props: Bend your knees if necessary.
Ashwa Sanchalanasana (Equestrian Pose) aka Anjaneyasana (Low Lunge)
- Inhale and step your right foot forward between your hands.
- Lower your left knee to the floor and look forward.
- Keep your right knee bent at a 90-degree angle.
Breath: 1 breath (inhale).
Benefits: Stretches the hip flexors, strengthens the legs.
Modifications/Props: Use a blanket under your back knee for cushioning.
Uttanasana (Standing Forward Bend)
- Exhale and step your left foot forward to meet your right.
- Fold forward from your hips and relax your head and neck.
Breath: 1 breath (exhale).
Benefits: Stretches the hamstrings, calves, and lower back, calms the mind.
Modifications/Props: Use a block under your hands if you can't reach the floor.
Hasta Uttanasana (Raised Arms Pose)
- Inhale and raise your arms above your head.
- Arch your back slightly, pushing your hips forward.
- Look up towards your hands.
Breath: 1 breath (inhale).
Benefits: Stretches the chest and abdomen, improves spinal flexibility.
Modifications/Props: Keep a slight bend in the knees if you have tight hamstrings.
Pranamasana (Prayer Pose)
- Exhale and bring your palms together in front of your chest.
- Stand tall and close your eyes.
Breath: Hold for 2-3 breaths (inhale and exhale deeply).
Benefits: Calms the mind, centers your focus, and concludes the sequence.
Modifications/Props: Stand with feet hip-width apart if you find it more comfortable.
Repeat on the other side to complete the Chandra Namaskar. Flow through the sequence 2-5 times.
Chandra Namaskar Sequence Variation for Advanced Practitioners
- Pranamasana (Prayer Pose)
- Hasta Uttanasana (Raised Arms Pose)
- Uttanasana (Standing Forward Bend)
- Ashwa Sanchalanasana (Equestrian Pose)
- Adho Mukha Svanasana (Downward-Facing Dog Pose)
- Ashtanga Namaskara (Eight-Limbed Pose)
- Bhujangasana (Cobra Pose)
- Parvatasana (Mountain Pose)
- Ashwa Sanchalanasana (Equestrian Pose)
- Uttanasana (Standing Forward Bend)
- Hasta Uttanasana (Raised Arms Pose)
- Pranamasana (Prayer Pose)
History and Origins
Chandra namaskar (moon salutations) have roots in traditional yoga practices. Historically, yoga practitioners have honored both the sun and the moon, recognizing their significant influence on human life and nature.
While sun salutations (Surya namaskar) were more widely practiced and documented in hatha yoga and ashtanga yoga, Chandra namaskar was developed to balance the sun's dynamic energy with the moon's calming and reflective qualities.
These sequences were often performed in the evening or during moonlit nights, providing an opportunity for introspection and spiritual connection.
Over time, Moon Salutations have evolved to become an integral part of modern yoga practice. As yoga gained global popularity, Chandra namaskar was formalized and adapted to suit contemporary practice styles.
Today, Moon Salutations are recognized for their unique ability to balance the high-energy yoga sequences commonly found in Western yoga practices.
Integrating Chandra Namaskar into Your Practice
The best times to practice Chandra namaskar sequence (moon salutations) are during the evening or on full moon days. The calming and reflective nature of this sequence aligns well with the tranquil energy of the evening, helping to wind down the day.
Practicing during the full moon can enhance your connection to lunar energy, and adding a full moon meditation can deepen this experience. This practice can also be beneficial during new moons or other lunar phases when you seek introspection and grounding.
Adding Chandra Namaskar to a Yoga Sequence
To integrate Moon Salutations into your yoga class:
Warm-Up: Start with gentle stretches or a few rounds of Sun Salutations to prepare the body.
Sequence Practice: Lead the class through several rounds of Moon Salutations.
Optional: Add flowing standing balance poses and other series of flow.
Cool Down: Follow the sequence with restorative poses and a guided meditation.
Avoid Common Mistakes in Chandra Namaskar
Alignment Issues
Incorrect Stance: Ensure your feet are properly aligned in each pose. For example, in Ashwa Sanchalanasana (Equestrian Pose), keep the front knee directly over the ankle.
Hip Placement: Maintain level hips, especially in Adho Mukha Svanasana (Downward-Facing Dog Pose) and Parvatasana (Mountain Pose). Avoid letting one hip dip lower than the other.
Back Arching: In Bhujangasana (Cobra Pose), avoid over-arching the lower back. Engage your core and lift through the chest.
Breath Coordination
Inconsistent Breathing: Sync each movement with your breath. Inhale when extending or opening the body, and exhale when folding or contracting.
Shallow Breaths: Take deep, full breaths. Avoid rushing through the sequence.
Holding Breath: Never hold your breath. Continuous, smooth breathing ensures a steady flow and reduces tension.
Wrap-up
We have explored the Chandra namaskar sequence, including its origins, benefits, and step-by-step instructions. There are other variations of moon salutations but this is the most commonly practiced. Let us know in the comments if you’re interested in other variations.
I encourage you to integrate moon salutations into your practice to experience its full range of benefits.
Comment below and share your experience with Chandra namaskar. How has it impacted your practice? What benefits have you noticed? I look forward to hearing your thoughts!
