How to do Chandra Namaskar

Chandra Namaskar

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. 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...
  2. Girls, let me know if this is the sequence that we wanted for the moon salutation
  3. 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...
  4. see this video: https://www.youtube.com/watch?v=B1eF-Wl2AlU
  5. 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...
  6. 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)
  7. complete this two times Right/Left a total of four cycles each move is either inhalation or exhalation
  8. Add in star before goddess and wide legged forward fold after goddess
  9. 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...
  10. 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...
  11. 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.
  12. 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...
  13. Mountain
    Arms Up
    Yoga Squat
    Triangle
    Pyramid
    Lunge - Knee down
    Side Squat L/R
    REVERSE FLOW
  14. -As the Moon Salutation sequence focuses mainly on the lower body, it’s great for people who have trouble resting their body weight onto their arms and there are many physical benefits to the practice. The exercise stretches and strengthens all of the major muscle groups, aids flexibility
    and incre...
  15. 10 min of Moon Salutation. Gentle heart opener and stretcher to begin the ending of the sequence. Nice way to begin cooling down.
  16. Flow with controlled breathing
  17. Repeat moon salutation on each side.
  18. At the top of your mat, turn to face to the left

    *Standing

    *Arms up

    *Goddess: pick up left foot and take a big step out to the side, point toes outwards at about 45 degrees, bend at knees and sink low, pulling arms downward into cactus arms. Keep weight shifted back, so that your knees do n...
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