The Moon Salutations, also known as Chandra Namaskara, is a modernday Yin yoga practice which allows us to honor the moon's energy. While Sun Salutations (Surya Namaskars) are more frequently practiced, Moon Salutations can also be included on a regular basis. True to its meaning, Hatha Yoga is the balance of the sun and the moon. Practicing Moon Salutations helps balance the moon, feminine qualities in the system with the sun, masculine qualities in the system. In other words, Moon Salutations complement the practice of Sun Salutations. Moon Salutations are receptive, meditative and cooling, creating harmony and balance.
As opposed to the dynamic and invigorating Surya Namaskars, Moon Salutations are cooling, relaxing and soothing. Traditionally, strenuous physical practices are avoided during the new moon and full moon, however, Moon Salutations are normally practiced during these times. This is because the body’s energy is considered to be lower during this time. This is also why it makes a good evening practice as it calms and soothes the body. They can be included as part of a longer class or by themselves.
Benefits of Moon Salutations
The Moon Salutations involve lower body work and are ideal for anyone who finds it difficult to support body weight on the arms as is the case in Surya Namaskars. Chandra Namaskar is good for anyone combating stress, tiredness and exhaustion as the practice is gentle and meditative. This sequence stretches all the major muscle groups and strengthens them gradually. The entire body gets stimulated and strengthened. It also stretches and strengthens the spine, hamstrings, back of the legs, arms and abdominal muscles. Flexibility and mobility improves. The practice also balances the respiratory, circulatory and digestive systems. Practicing Moon Salutations is soothing and relaxing. The meditative nature of the practice helps to form a strong connection to the breath, encouraging relaxation and promoting restful sleep. Practicing around 3-7 rounds is advisable for both, physical, mental and spiritual benefits.
Moon Salutation Sequence
Each posture in the sequence is practiced by inhaling or exhaling when going into the pose, such that every movement is coordinated with the breath. The differentiating asana here is Ardha Chandrasana (Half-moon pose), which helps develop balance and focus. One type of the Moon Salutation sequence consists of the following poses.
Mountain pose
Stand in Tadasana in the center of the mat with your eyes closed. Take a deep breath in, drawing your focus inwards.
Standing backbend
Open the eyes (you can practice with the eyes closed if comfortable), inhale and extend your arms upwards. Bring the palms together with the index fingers pointing upwards.
Standing crescent pose
Exhale, bend to the right, extending through the left side, from the outer left foot to the tips of the index fingers. Keep your lower abdomen drawn inwards and up to protect your lower back. Inhale, come to center, and exhale, bending to the left. Inhale, come back to the center.
Goddess pose
As you exhale, take the feet apart with the toes pointing slightly outwards. Keep the knees soft and come into a squat. The knees should remain in line with the ankles and the back is straight. Bend the arms at the elbows such that they are at a 90-degree angle. You can bring the fingers into Chin Mudra (the index and thumb lightly touching).
Triangle pose
To come into the Triangle pose, inhale and turn both the feet to the right. Stretch the arms such that they are parallel to the floor. As you exhale, bend to the right and bring the right palm close to the right foot. Extend the left arm towards the sky. Open up the chest and push the shoulders back.
Pyramid pose
Now exhale, bring the left arm down such that the right foot is between the hands. Rotate the back foot even further and turn both hips forward to fold over your right (straight) leg.
Lunge over right foot
As you inhale, take the left foot back and bend the right knee. This will bring you into a lunge position. The knee must stay inline with the ankle. Push the left thigh up and back.
Wide legged squat over right leg
Now exhale, bring both hands to the floor next to your right foot. Turn inwards on the ball of the right foot and rotate your body to the front of the mat. The left leg is extended and the toes are pointing towards the ceiling. You either bring your hands into Namaste Mudra in front of you or take support by resting the hands on the mat.
Goddess pose
Inhale and come back to a squat in the center of the mat. Come into the Goddess pose.
Wide legged squat over left leg
Once again, come into the wide legged squat. This time over the left leg. From Goddess pose, extend the right leg and squat on the left side.
Lunge over left foot
As you inhale, take the right leg back and bend the left knee. The knee must stay inline with the ankle. Push the left thigh up and back.
Pyramid pose
Repeat the posture by folding over the left leg. Exhale, take the right foot back and straighten the left leg. Level the hips and come into Parsvottanasana, the pyramid pose.
Triangle pose
Repeat step five, this time on the left side with the right hand extended towards the sky.
Goddess pose
Come back into the Goddess squat with the toes pointing outwards and knees bent (step four).
Standing backbend
Bring the feet together, straighten the arms towards the sky, repeating step two.
Mountain pose
Slowly come back to the starting position, Tadasana.
Another type of Chandra Namaskar sequence, which includes Ardha Chandrasana is as follows (this is similar to the Surya Namaskar sequence). Here, Ardha Chandrasana is practiced at positions 5 and 11. At position 5, it prolongs the inhalation begun in Ashwa Sanchalanasana, then prolongs the exhalation and external retention through positions 6 and 7 (Parvatasana and Ashtanga Namaskara). At position 11, it lengthens the inhalation and then the exhalation into Pada Hastasana.
These are the steps in this sequence
- Pranamasana (prayer pose)
- Hasta Uttanasana (raised arms pose)
- Pada Hastasana (hand to foot pose)
- Ashwa Sanchalanasana (equestrian pose)
- Ardha Chandrasana (half moon pose)
- Parvatasana (mountain pose)
- Ashtanga Namaskara (salute with 8 parts)
- Bhujangasana (cobra pose)
- Parvatasana (mountain pose)
- Ashwa Sanchalanasana (equestrian pose)
- Ardha Chandrasana (half moon pose)
- Pada Hastasana (hand to foot pose)
- Hasta Uttanasana (raised arms pose)
- Pranamasana (prayer pose)
Practice tips
It is recommended you practice Moon Salutations to complement your Surya Namaskar practice. This supports the yin and yang energy, the heat and cool energy, the Pingala and Ida Nadis, the sun and moon energies. This reflects in our personality, mood, energy and temperament. It’s important to learn and practice under the guidance of a certified and qualified teacher.
