Moon Salutation Variation B

Common Title Moon Salutation Variation B
English Title Moon Salutation Variation B
Sanskrit Title Chandra Namaskar Variation B
All Titles Moon Salutation Variation B, Chandra Namaskar Variation B,
Pose Level Intermediate
Pose Position Standing
Pose Type Stretch, Back-Bend, Side-Bend, Twist, Inversion
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Unlike the traditional practices of Sun Salutations (Surya Namaskar), the Moon Salutation (Chandra Namaskar) practice evolved in the late 20th century. But just like the Sun Salutation variations, Moon Salutation has variations too. Chandra Namaskar Variation B is one such variation and is a combination of 32 standing yoga poses. The practice of these yoga poses brings balance to both sides of the body (right and left side of the spine). The deep stretches on both sides of the body are said to create an image of the various phases of the moon as it waxes and wanes in the 28 day cycle.

Please also see Moon Salutation Sequence

Moon Salutation Variation B is considered a warm-up yoga pose to prepare the body for more intense yoga poses / yoga flow.

Chakras

Moon Salutation Variation B helps open, activate, and balance the following chakra(s):
  • Throat Chakra (Vishuddha Chakra)
  • Heart Chakra (Anahata Chakra)
  • Solar Plexus (Manipura Chakra)
  • Sacral Chakra (Swadisthana Chakra)
  • Root Chakra (Muladhara Chakra)

Anatomy

Moon Salutation Variation B benefits the following muscles and hence can be included in yoga sequences with the corresponding muscle(s) focus:
  • Arms and Shoulders
  • Middle Back
  • Upper Back
  • Biceps and Triceps
  • Core (Abs)
  • Hamstrings
  • Chest
  • Knees
  • Neck
  • Psoas
  • Quadriceps

Moon Salutation Variation B yoga sequences

Moon Salutation Variation B is commonly found in the following types of yoga sequences:
  • Yoga sequences for teenagers
  • Yin yoga sequences
  • Yoga sequences for arms and shoulders
  • Middle back focused sequences
  • Upper back focused sequences
  • Yoga sequences for building biceps and triceps
  • Core yoga sequences
  • Yoga sequences with focus on hamstrings
  • Heart 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 Variation B

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

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  1. Moving to the long edge of the mat, and taking Tadasana, let's inhale the arms up over the head. Interlace the fingers and take a side bend right, centre, then left.

    Take a solid side step, feet turned out, arms to the side, then squat into Goddess pose, arms wide across the chest, pelvis tucked,...
  2. MOON SALUTATION
    TICK TOCK, 5 PT STAR, GODDESS TRIANGLE,
    PYRMID, LUNGE, SQUAT
  3. At any time you are free to take a child's pose to recoup and catch your breath

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

Moon Salutation Variation B Benefits

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

Moon Salutation Variation B Contraindications

 (Chandra Namaskar Variation B) Moon Salutation Variation B Contraindications:

Chandra Namaskar (Moon Salutation) Variation B yoga sequence along with the other variations of Moon Salutation was created primarily for women. Respecting women’s body, this yoga sequence encourages the Yin element (calm and cooling) and has more of side stretches than forward bends. It is an excellent sequence to keep the body active for women especially during pregnancy and menstruation. Of course men can also practice this sequence if they are looking for a gentle and quiet flow.

A few precautions though should be kept in mind with the practice of Chandra Namaskar (Moon Salutation) Variation B, which are mentioned below:

  1. Stamina: While the energy needed to practice Moon Salutation is not as high as with the practice of Sun Salutation, but with 32 standing yoga poses moving from the left side to the right side requires energy and lung capacity. Hence those who are new to yoga practice may find it difficult to bring this energy into practice. So going slow is the master key before attempting this variation of Chandra Namaskar.
  2. Hypertension: As the body moves left to right in a flow of 32 yoga poses, those suffering from blood pressure may find it uncomfortable. The breathing plays an important role is any yoga practice as this comes through with practice. And hence best to go for the simple variation of Chandra Namaskar (Moon Salutation) before attempting this variation. Yoga Sequence for Blood Pressure
  3. Sciatica: Those suffering from sciatica should take this practice slow, as there is a constant pressure on the lower back with side stretches and forward stretches. The movement of the body and the feet can bring pressure to the sciatic nerve. Yoga Sequence to avoid sciatica
  4. Lower back pain: The flow of the body from the left to the right while the knees are bent can put pressure on the hips and the lower back. This may bring discomfort for those already having weak and pain in their lower back, and hence best to avoid. Yoga Sequence for Back pain
  5. Arthritis: Chandra Namaskar (Moon Salutation) B puts pressure on the knees, ankles and lower back and to some extent on the shoulders too. Hence those with arthritis of these joints should avoid this practice.
  6. Menstruation: While the general practice of Chandra Namaskar (Moon Salutation) B is more towards women for helping them connect to their inner self during menstruation, yet precaution should be taken here. Taking advice from your family doctor as well as taking guidance from an experienced yoga teacher becomes equally important.
  7. Pregnant women in their third trimester: As the body gets heavy during the third trimester, it is best to avoid jerks given Chandra Namaskar (Moon Salutation) Variation B has many standing yoga poses. The energy needs is relatively high and hence may not be fun for pregnant women. Prenatal Yoga Sequence

Moon Salutation Variation B Variations

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

Moon Salutation Variation B Steps

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Moon Salutation Variation B Modifications

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Moon Salutation Variation B Preparatory Poses

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Moon Salutation Variation B Relaxing Follow-up Poses

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Moon Salutation Variation B Level Up Follow-up Poses

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Moon Salutation Variation B Breath Awareness

 (Chandra Namaskar Variation B)

The practice of Chandra Namaskar (Moon Salutation) B is done in a flow coordinating the breathing process as you move along with the 31 yoga poses. A detailed explanation of the breathing process is as follows:

  1. Pranamasana (The Prayer Pose) - Exhale.
  2. Tadasana (Mountain Pose) with Arms Extended Out - Inhale.
  3. Tadasana (Mountain Pose) with arms raised upwards (above shoulder level) - Exhale.
  4. Urdhva Hastasana (Palm Tree Pose) - Inhale.
  5. Parsva Bhanga (Palm Tree Pose Side Bend) tilting towards the left side - Exhale.
  6. Urdhva Hastasana (Palm Tree Pose) - Inhale.
  7. Parsva Bhanga (Palm Tree Pose Side Bend) tilting towards the right side - Exhale.
  8. Utthita Tadasana (Five Pointed Star Pose) - Inhale.
  9. Chandra Pushp (Moon Flowers Pose) - Exhale.
  10. Utthita Tadasana (Five Pointed Star Pose) - Inhale.
  11. Parsva Hasta Padasana (Side Hands And Feet Pose) with the left foot out at 90 degrees - Exhale.
  12. Utthita Trikonasana (Extended Triangle Pose) bending towards the left side - Inhale.
  13. Parsvottanasana (Intense Side Stretch Pose) bending towards the left side - Exhale.
  14. Ashwa Sanchalanasana (Crescent Low Lunge Pose Variation Knee On Floor) with the left foot forward - Inhale.
  15. Anjaneyasana (Crescent Low Lunge Pose) - Inhaling and Exhale completely.
  16. Skandasana (Wide Legged Squat Over One Leg) stretching the right foot out - Inhale.
  17. Malasana (Garland Pose) pressing the elbows - Exhale.
  18. Skandasana (Wide Legged Squat Over One Leg) stretching the left foot out - Inhale.
  19. Anjaneyasana (Crescent Low Lunge Pose) with the right foot forward - Exhaling.
  20. Ashwa Sanchalanasana (Crescent Low Lunge Pose Variation Knees On The Floor) - Inhale.
  21. Parsvottanasana (Intense Side Stretch Pose) bending towards the right side - Exhale.
  22. Utthita Trikonasana (Extended Triangle Pose) extending the right foot out at 90 degrees - Inhale.
  23. Parsva Hasta Padasana (Side Hands And Feet Pose Yoga) with the right foot out - Exhale.
  24. Utthita Tadasana (Five Pointed Star Pose) - Inhale.
  25. Chandra Pushp (Moon Flowers Pose) - Exhale.
  26. Urdhva Hastasana (Palm Tree Pose) - Inhale.
  27. Parsva Bhanga (Palm Tree Pose Side Bend) towards the left side - Exhale.
  28. Urdhva Hastasana (Palm Tree Pose) - Inhale.
  29. Parsva Bhanga (Palm Tree Pose Side Bend) towards the right side - Exhale.
  30. Tadasana (Mountain Pose) with arm stretched up above shoulder level - Inhale.
  31. Tadasana (Mountain Pose) with Arms Extended Out - Exhale.
  32. Pranamasana (The Prayer Pose) - Inhale and Exhale completely.

Moon Salutation Variation B Yoga Sequences

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Moon Salutation Variation B 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 Variation B:

  • Moon Salutation Variation B
  • Chandra Namaskar Variation B

Moon Salutation Variation B Sanskrit

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