Chandra Namaskar

Common Title Moon Salutation
English Title Moon Salutation
Sanskrit Title Chandra Namaskar
All Titles Moon Salutation, Chandra Namaskar,
Pose Level Intermediate
Pose Position Standing
Pose Type Stretch, Forward-Bend, Back-Bend, Side-Bend
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Yoga Sequences

List of yoga sequences with Moon Salutation:

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Chandra Namaskar is considered a base pose as chandra namaskar variations can be derived from this pose. Chandra Namaskar helps boost energy in the body and hence can be included in flow yoga sequences.

Chakras

Chandra Namaskar helps open, activate, and balance the following chakra(s):
  • Heart Chakra (Anahata Chakra)
  • Solar Plexus (Manipura Chakra)
  • Sacral Chakra (Swadisthana Chakra)
  • Root Chakra (Muladhara Chakra)

Anatomy

Chandra Namaskar benefits the following muscles and hence can be included in yoga sequences with the corresponding muscle(s) focus:
  • Arms and Shoulders
  • Lower Back
  • Biceps and Triceps
  • Core (Abs)
  • Hamstrings
  • Chest
  • Hips
  • Knees
  • Neck
  • Psoas
  • Quadriceps

Chandra Namaskar yoga sequences

Chandra Namaskar is commonly found in the following types of yoga sequences:
  • Yoga sequences for teenagers
  • Yin yoga sequences
  • Yoga sequences for arms and shoulders
  • Yoga sequences for relieving lower back pain
  • Yoga sequences for building biceps and triceps
  • Core yoga sequences
  • Yoga sequences with focus on hamstrings
  • Heart opening yoga sequences
  • Hip opening yoga sequences
  • Yoga therapy sequences for knees
  • Yoga therapy sequences for neck
  • Yoga sequences for psoas
  • Yoga sequences for Quadriceps

How to do Chandra Namaskar

The below cues and yoga sequences added by yoga teachers show multiple ways to do Chandra Namaskar depending on the focus of your yoga sequence and the ability of your students.

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  1. Inhale arms up
    Exhale step out wide to the R side, exhale down to goddess pose, cactus arms
    Inhale straighten the legs come up
    Exhale reach to the back of the room, trikonasana. Inhale
    Exhale both arms down to the R leg
    Drop the knee
    INhale the arms up low lunge
    Careful here - bring the ...
  2. Coming to a strong Tadasana, feet spread on the mat to feel our foundation. Inhale arms up -- fingertips kiss above the head. Exhale step wide into wide 2nd position pile. Straighten legs, shift hips to Triangle, ease hand towards the ankle. Shift hips to top of mat, hinge from the hips - to Pyramid...
  3. Girls, let me know if this is the sequence that we wanted for the moon salutation
  4. Inhale- fingers interlock, arms stretch up.
    Exhale- into goddess pose
    Inhale- straighten legs, bend to the left, gaze up.
    Exhale- fold to the left leg.
    Inhale- lunge to the left, arm stretch up
    Exhale- low hamstring stretch right leg.
    breathe. switch legs.
    Exhale- into the left hamstring stre...
  5. see this video: https://www.youtube.com/watch?v=B1eF-Wl2AlU
  6. Moon Salute - Chandra Namaskar
    Tadasana, Pranamasana (arms over the head), Ardha Chandrasana, (right, center, left)
    Five pointed Star. Deviasana, Five Pointed Star, Viradhadrasana II, Reverse Virabhadrasana, Trikonasana, Runner's Lunge Ashva Sanchalasana- right foot in front, Internal twist, ashv...
  7. Inhale on the up and exhale when folding
    Can be down as fast or as slow as kiddo wants
    warming up the body for poses, other warm up also good (Sports, Play, Hoops)
  8. complete this two times Right/Left a total of four cycles each move is either inhalation or exhalation
  9. Add in star before goddess and wide legged forward fold after goddess
  10. 2 rounds

    We have done sun salutations so of course there are moon salutations
    Be mindful here of your knees - perhaps you don’t come all the way down to the half squat
    Move slowly

    Inhale arms up
    Exhale step out wide to the R side, exhale down to goddess pose, cactus arms
    Inhale strai...
  11. Tadasana
    Goddess UTKATA KONASANA
    Utthita Parsvakonasana (to left leg)
    Wide Side Fold (to left leg)
    Anjaneyasana (right leg back)
    Ninja Lunge (left leg bent)
    Ninja Lunge (right leg bent)
    Anjaneyasana (left leg back)
    Wide Side Fold (to right leg)
    Utthita Parsvakonasana (to right leg)
    Goddess...
  12. you can see this fun moon salutation. it is a fun one to do during the full moon or anytime. you can incorporate it with the above or try it on its own.
  13. Inhale- fingers interlock, arms stretch up.
    Exhale- into goddess pose
    Inhale- straighten legs, bend to the left, gaze up.
    Exhale- fold to the left leg.
    Inhale- lunge to the left, arm stretch up
    Exhale- low hamstring stretch right leg.
    breathe. switch legs.
    Exhale- into the left hamstring str...
  14. Mountain
    Arms Up
    Yoga Squat
    Triangle
    Pyramid
    Lunge - Knee down
    Side Squat L/R
    REVERSE FLOW

Discover more cues, teaching ideas, and how to do steps at How to Do Chandra Namaskar

Chandra Namaskar Benefits

Chandra Namaskar is a intermediate level yoga pose that is performed in standing position. Chandra Namaskar additionally involves stretch, Forward-Bend, Back-Bend, Side-Bend. Need Chandra Namaskar benefits? Please sign-up to request benefits of Chandra Namaskar and we will notify you as soon as your request has been completed.

Chandra Namaskar Contraindications

Chandra Namaskar is a intermediate level yoga pose that is performed in standing position. Chandra Namaskar additionally involves stretch, Forward-Bend, Back-Bend, Side-Bend. Need Chandra Namaskar contraindications? Please sign-up to request contraindications of Chandra Namaskar and we will notify you as soon as your request has been completed.

Chandra Namaskar Variations

Chandra Namaskar Variations: Below are some common variations of the yoga pose Chandra Namaskar with base pose as Moon Salutation (Chandra Namaskar).

Chandra Namaskar Steps

 (Chandra Namaskar) Chandra Namaskar Steps: Please read informative article at //www.ekhartyoga.com/blog/chandra-namaskar-moon-salutations

Chandra Namaskar Modifications

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Chandra Namaskar Preparatory Poses

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Chandra Namaskar Relaxing Follow-up Poses

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Chandra Namaskar Level Up Follow-up Poses

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Chandra Namaskar Yoga Sequences

Chandra Namaskar Titles in English and Sanskrit

Many yoga poses have multiple titles because of differences in their Sanskrit to English title translation or a specific title becoming popular because of it's common usage amongst yoga teachers and yoga practitioners. Below are common titles of Chandra Namaskar:

  • Moon Salutation
  • Chandra Namaskar

Chandra Namaskar Sanskrit

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More about Chandra Namaskar