Moon Salutation

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

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Chandra Namaskar (Moon Salutation) depicts the Moon (Ida Nadi) or the feminine side of the energy in the human body. Since the Moon is cooling and soothing, this sequence can be introduced by yoga teachers under Yin Yoga Sequences to bring down the energies while also balancing them. The Chandra Namaskar (Moon Salutation) and it’s variations, unlike the Surya Namaskar (Sun Salutation) and it’s variations have a few differences between them that are mentioned below:

  • The practice of Surya Namaskar is done during the hours of sun rise or sun set, whereas Chandra Namaskar is best done at night when the moon is visible.
  • The practice of Surya Namaskar depicts the Sun (Pingla Nadi), the male counterpart whereas the Chandra Namaskar depicts the Moon (Ida Nadi), the female counterpart. These nadis represent the energies of the human body.
  • The Surya Namaskar is part of the Yang Yoga, whereas the Chandra Namaskar is part of the Yin Yoga. Yang is for increasing the energy with the dynamic flow, while Yin is for deeper and slower stretches to cool the body.
  • The practice of Surya Namaskar is done facing the short end of the mat while the Chandra Namaskar is done facing the long end of the mat.
  • Surya Namaskar starts always with the right side of the body (Pingala Nadi) while the Chandra Namaskar starts with the left side of the body (Ida Nadi).
  • The general practice of Surya Namaskar is done at the beginning of the yoga practice to warm and awaken the body, while to cool the body Chandra Namaskar is done at the end of the yoga practice.
Moon Salutation is considered a base pose as moon salutation variations can be derived from this pose. Moon Salutation helps boost energy in the body and hence can be included in flow yoga sequences.

Chakras

Moon Salutation 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

Moon Salutation 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

Moon Salutation yoga sequences

Moon Salutation 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 Moon Salutation

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

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  1. A. From Surya Namaskar, begin with the practice of Moon Salutation.

    B. A great way to connect with the women quality in you and empower the women in you.

    C. The practice of this sequence is done to cool down the body and prepare for the moon days (menses).

    D. To understand the flow, please...
  2. 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 straighten the legs come up
    Exhale reach to the back of the room, trikonasana. Inhale
    ...
  3. Tadasana, Palm Tree, Goddess, Triangle, Pyramid, Low lunge, Padottanasana, Low lunge, Pyramid, Triangle, Goddess, Palm Tree, Tadasana
  4. 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 ...
  5. 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...
  6. Girls, let me know if this is the sequence that we wanted for the moon salutation
  7. 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...
  8. see this video: https://www.youtube.com/watch?v=B1eF-Wl2AlU
  9. 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...
  10. 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)
  11. complete this two times Right/Left a total of four cycles each move is either inhalation or exhalation
  12. Add in star before goddess and wide legged forward fold after goddess
  13. 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...
  14. 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...

Discover more cues, teaching ideas, and how to do steps at How to Do Moon Salutation

Moon Salutation Benefits

Moon Salutation Benefits:

Chandra Namaskar (Moon Salutation) has many variations to it and this sequence of 14 yoga poses is one of the simplest of the variations. Given below are the benefits derived from the practice of this variation:

  • Individual Yoga Pose Benefits: Given below are the benefits derived from the individual yoga poses forming part of the Moon Salutation sequence:
    1. Tadasana (Mountain Pose).
    2. Urdhva Hastasana (Palm Tree Pose).
    3. Utkata Konasana (Goddess Pose).
    4. Utthita Trikonasana (Extended Triangle Pose).
    5. Parsvottanasana (Intense Side Stretch Pose).
    6. Anjaneyasana (Crescent Low Lunge Pose.
    7. Skandasana (Half Squat Pose).
  • Flow Benefits: Given below are the benefits derived when the yoga poses are done in a flow:
    1. Hip Opening: The practice of Moon Salutation (Chandra Namaskar) helps open the hips deeper increasing in flexibility with the stretching of the hamstrings, quadriceps, pelvis, and gluteus maximus (buttocks) muscles.
    2. ...
Continue reading more on Moon Salutation Benefits

Moon Salutation Contraindications

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

Moon Salutation Variations

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

Moon Salutation Steps

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

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Moon Salutation Preparatory Poses

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Moon Salutation Relaxing Follow-up Poses

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Moon Salutation Level Up Follow-up Poses

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Moon Salutation Yoga Sequences

Moon Salutation 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 Moon Salutation:

  • Moon Salutation
  • Chandra Namaskar

Moon Salutation Sanskrit

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