Nehal Rajvanshi
In Vedic philosophy, the Moon is a symbol of the mind and emotions. It governs the water element in the body, offering cooling and restorative effects. As the Moon waxes and wanes, it reminds us that, just like nature, we too experience cycles of growth, rest and renewal. Chandra Namaskar or Moon Salutation is a way of tuning into this rhythm, aligning body and mind with the subtle lunar energies.
Chandra Namaskar is a gentle and calming yoga sequence designed to honour the Moon’s calming and cooling energy. In Ayurveda, the Moon (Chandra) is seen as a force that nourishes and soothes, particularly when balancing excess heat or agitation in the body and mind. Chandra Namaskar offers an opportunity to connect with the healing energy of the Moon, helping to promote a sense of calm, flexibility and emotional balance.
Unlike the energetic Surya Namaskar (Sun Salutation), Chandra Namaskar is more about flowing with grace and stillness. It is perfect for evening practice or when seeking to release tension after a busy day. Chandra Namaskar is deeply rooted in Yogic traditions, though modern variations may differ in the number of postures used.
The focus of each movement in the sequence is on slowing down, bringing awareness to the breath, and cultivating a sense of ease in the body. The postures flow naturally, emphasising openness and fluidity – qualities that reflect the lunar energy.
The Benefits of Moon Salutation
Practising Chandra Namaskar offers a range of benefits for both body and mind:
- Cooling and Calming: The sequence is ideal for calming Pitta (excess heat), helping to reduce inflammation and restlessness. It also benefits Kapha, promoting fluidity and circulation. Chandra Namaskar is thus particularly recommended for Summers, which is a Pitta-dominant season, and a practice like this can offer the cooling our bodies need during this time.
- Stress Relief: The gentle movements of Chandra Namaskar activate the parasympathetic nervous system, which helps reduce stress and anxiety. It encourages deep relaxation, making it an excellent practice before sleep.
- Emotional Balance: The Moon governs the emotional sphere in Ayurveda, and this practice helps stabilise fluctuating emotions, offering clarity and emotional resilience.
- Flexibility and Posture: Through slow, intentional stretching, the practice opens up the hips, spine, and shoulders, improving flexibility and posture.
- Connection to Lunar Cycles: Chandra Namaskar invites you to reflect on the natural rhythms of the Moon, embracing the ebb and flow of life. It promotes a deeper awareness of the cycles of nature and our own inner cycles of growth and renewal.
The Sequence
The traditional Chandra Namaskar is commonly practised in 12 postures, focusing on a smooth, fluid sequence that promotes relaxation and balance. However, some variations of the practice include 14 postures, adding deeper stretches and movements to enhance flexibility and engage the body more fully. The 12-posture version is ideal for shorter, more accessible practices, while the 14-posture version is suited for those seeking a more thorough, extended flow. Both versions serve to connect the practitioner with the Moon’s cooling, stabilising energy.
The twelve postures of Surya Namaskar or Sun Salutation are said to relate to the twelve zodiac signs of the Gregorian calendar. It is believed that the fourteen postures of Chandra Namaskar relate to the fourteen tithis in either of two lunar phases.
According to the Yogic understanding of the body, it is believed that our prana (life force) flows through the Nadis (energy channels) in our body, of which three are the most dominant: Ida, Pingala and Sushumna. Ida flows through the left side of the spine while Pingala flows through the right side of the spine. And when both these Nadis are purified and balanced, Sushumna flows through the centre of the spine. Ida Nadi is also called the Moon or Chandra Nadi because it is connected to the lunar energy. It has cool, relaxing and creative qualities. Ida is the introverted, feminine or mental force which is responsible for consciousness. Thus, it is said that Chandra Namaskar helps align and activate Ida Nadi.
“Surya Namaskar heats your body and cultivates an internal fire. Chandra Namaskar cools your body and teaches you to replenish your vital energy.”
Here’s a commonly practised sequence of the Moon Salutation:
1. Pranam (Salutation)
Begin in a standing position with feet hip-width apart. Bring your palms together in Anjali Mudra at the heart centre. Take a moment to centre yourself, grounding through your feet, and focusing on your breath.
2. Urdhva Hastasana (Upward Salute)
Start in a standing position with your feet together or hip-width apart. Inhale, lift your arms overhead, keeping your palms facing each other, and reach through the fingertips, lengthening your spine. This pose opens the chest and creates space throughout the body, preparing you for the flow ahead.
3. Parsva Urdhva Hastasana (Side Stretch)
Exhale as you lean gently to the left side, stretching your right arm overhead while your left arm stays grounded. Feel the stretch along the right side of your body, opening the ribs and lengthening the spine. This side stretch enhances flexibility in the torso.
4. Utkata Konasana (Goddess Pose)
Inhale and step your feet wide apart, about 3-4 feet, and bend your knees into a squat position. Extend your arms out to shoulder height, with palms facing forward, elbows bent at 90 degrees. This grounding posture opens the hips and strengthens the legs.
5. Trikonasana (Triangle Pose)
Exhale and straighten your legs, stepping your left leg wide and reaching your left hand towards your left foot, creating a triangle shape. Your right arm should be extended upward, with your gaze directed at your right hand. This pose stretches the sides of your body and opens the hips.
6. Parvatonasana (Mountain Pose/Downward-Facing Dog)
Exhale and move into Downward-Facing Dog (Adho Mukha Svanasana). Bring your hands to the floor, lift your hips high, and form an inverted “V” with your body. Press your heels towards the floor, lengthen your spine, and let your head relax between your arms. This pose creates a full-body stretch and helps ground your energy.
7. Anjaneyasana (Crescent Moon Pose)
Step your left foot forward between your hands and lower your right knee to the floor. Inhale, reach your arms overhead, and draw your palms together. Sink your hips low while keeping the chest lifted. This pose opens the hips, stretches the legs, and provides a calming yet energising effect.
8. Skandasana (Side Lunge)
Exhale and shift your weight to the left leg, bending into the left knee and straightening the right leg. Lower your hips while keeping your chest lifted, and bring your hands to the floor or use a block for support. This deep lunge opens the hips and strengthens the legs.
9. Malasana (Garland Pose)
From Skandasana, bring your feet together and lower into a deep squat, keeping your heels grounded. Bring your palms together in front of your chest, pressing your elbows against your inner thighs. This pose opens the hips and promotes flexibility in the lower body while grounding your energy.
10. Skandasana (Side Lunge)
Shift your weight to your right leg and bend your right knee deeply, straightening your left leg. Lower your hips, keeping your chest lifted and your hands on the floor or a block for support. This opens the hips and legs on the opposite side.
11. Anjaneyasana (Crescent Moon Pose)
Step your right foot forward between your hands and lower your left knee to the floor. Inhale, reaching both arms overhead, palms facing each other. Sink your hips low while keeping the chest lifted, stretching the hips and strengthening the lower body.
12. Parvatonasana (Mountain Pose/Downward-Facing Dog)
Step back into Downward-Facing Dog, lifting your hips high and pressing your heels toward the floor. Keep your arms and legs straight, lengthen your spine, and let your head relax between your arms. This pose stretches your back, legs, and arms, grounding your body.
13. Trikonasana (Triangle Pose)
Step your right leg out and stretch your right hand toward your right foot, extending your left arm upward. Keep both legs straight, and gaze up at your left hand. This pose stretches the sides of your body and opens your hips.
14. Utkata Konasana (Goddess Pose)
Exhale and bend both knees into a deep squat, lowering your hips. Keep your arms extended out at shoulder height with palms facing forward and elbows bent at 90 degrees. This grounding posture strengthens your legs and opens the hips.
15. Parsva Urdhva Hastasana (Side Stretch)
Inhale as you stretch your body to the right side, reaching your left arm overhead while your right arm stays grounded. Feel the stretch along the left side of the body, opening the ribs and lengthening the spine. This pose enhances flexibility and offers balance.
16. Pranam (Salutation)
Conclude the sequence by returning to standing, with hands in Anjali Mudra at heart centre. Take a moment to reflect on the practice, grounding yourself once more in the present and acknowledging the calming energy of the Moon.
The practice of Chandra Namaskar is a simple yet effective way to connect with the rhythms of nature, offering a quiet space for introspection, renewal, and peace. Just as the Moon’s light gently illuminates the night, Chandra Namaskar offers a pathway to a more balanced and harmonious way of being.
Please note that we are not Yoga experts, and this article is intended as a gentle nudge to encourage you to explore Chandra Namaskar. We recommend practising with caution and suggest that you undertake the practice under the guidance of a qualified Yoga practitioner to ensure a safe and beneficial experience.