Chandra Namaskara is also known as the moon salutation in Yoga. The series of poses in Chandra Namaskar mentioned in the book ‘Asana Pranayama Mudra Bandha’ by Swami Satyananda Saraswati is mostly the same as Surya Namaskar except the Ardha Chandrasana ( The Half Moon Pose ) which is performed after the Ashwa sanchalasana. This article has a detailed overview of Chandra Namskara (moon salutation), Chandra namaskara benefits, sequence, mantras with their meanings, precautions, and detailed note for yoga practitioners.
‘Chandra’ means moon which reflects the light of the sun, so the practice of Chandra Namaskar (moon salutation) reflects that of Surya Namaskar.
The 14 positions of Chandra Namaskar (moon salutation) are related to the 14 lunar phases. In the lunar calendar the 14 days before the full moon are known as Shukla Paksha, the bright fortnight, and the 14 days after the full moon are known as Krishna Paksha, the dark fortnight. The lunar energy flows within Ida Nadi; it has cool, relaxing, and creative qualities. It is either the introverted feminine or mental force which is responsible for consciousness.
Chandra Namaskar (moon salutation) is best practiced in the evening or the night, especially when the moon is visible, or at dawn at the time of the full moon. When practicing at night, ensure that the stomach is empty.
Table of Contents
Chandra Namaskara (Moon Salutation) Sequence
The following are the 14 steps included in the Chandra namaskara sequence (Moon Salutation)
- Pranamasana – Prayer Pose In Yoga
- Hasta Utthanasana – Raised Arms Pose In Yoga
- Padahastasana -Hand To Foot Pose In Yoga
- Ashwa Sanchalasana – Equestrian Pose In Yoga
- Ardha Chandrasana – Half Moon Pose In Yoga
- Parvatasana – Mountain Pose In Yoga
- Ashtanga Namaskara – Salute With Eight Pose In Yoga
- Bhujangasana – Cobra Pose In Yoga
- Parvatasana – Mountain Pose In Yoga
- Ashwa Sanchalasana – Equestrian Pose In Yoga
- Ardha Chandrasana – Half Moon Pose In Yoga
- Padahastasana -Hand To Foot Pose In Yoga
- Hasta Utthanasana – Raised Arms Pose In Yoga
- Pranamasana – Prayer Pose In Yoga
How to do Chandra Namaskara (Moon Salutation) In Yoga
Before beginning chandra namaskara, a few moments should be given to prepare the body and mind. Stand in the upright position with the feet together, the eyes closed and the arms at the sides. The weight of the body should be evenly distributed on both feet. Observe any spontaneous movement of the body as it relaxes.
Gradually become more aware of the natural flow of the breath with each inhalation and exhalation. Then include awareness of the movement in the body with the rhythm of the breath. Retain this awareness for a few moments.
Slowly withdraw the awareness from the breath and become aware of bhrumadhya, the space between the eyebrows. Within this space, visualize the full moon in a clear night sky, shining brightly upon the waves of the ocean. The full reflection of the moon penetrates the deep waters and the cool shade of moonlight catches the tops of the waves as they dance. See the image clearly and develop awareness of any feelings or sensations that are created in the mind and body.
Slowly let the visualization fade and again become aware of the whole body in the standing position.
1. Pranamasana – Prayer Pose In Yoga
Read more about Naman Pranamasana – Prostration Pose In Yoga in detail
- Keep the eyes closed.
- Remain standing upright with the feet together.
- Slowly bend the elbows and place the palms together in front of the chest in namaskara mudra, mentally offering homage to the sun, the source of all life.
- Relax the whole body.
Breathing pattern while doing Pranamasana – Prayer Pose In Yoga
- Breathe normally
Benefits of doing Pranamasana – Prayer Pose In Yoga
- This pose establishes a state of concentration and calmness in preparation for the practice to be performed
2. Hasta Utthanasana – Raised Arms Pose In Yoga
Read more about Utthanasana – Squat And Rise Pose In Yoga in detail
- Seperate the hands, raise and stretch both arms above the head, keeping them shoulder width apart.
- Bend the head, arms and upper trunk slightly backward.
Breathing pattern while doing Hasta Utthanasana – Raised Arms Pose In Yoga
- Inhale while raising the arms.
Benefits of doing Hasta Utthanasana – Raised Arms Pose In Yoga
- Stretches and strengthens the abdomen, legs, arms and shoulders.
- Opens the chest
- Increases the range of motion in the shoulder joint and spine.
Precautions while doing Hasta Utthanasana – Raised Arms Pose In Yoga
- If you’ve back injury then don’t practice.
- Avoid in injury of hip joints or ankles, sciatica, abdominal hernia, or spine injury.
3. Padahastasana – Hand To Foot Pose In Yoga
Read more about Padahastasana – Hand To Foot Pose In Yoga in detail
- Bend forward from the hips until the fingers or palms of the hands touch the floor on either side of the feet.
- Keep the spine straight. Bring the forehead as close to the knees as is comfortable. Do not strain.
- Keep the knees straight.
Breathing pattern while doing Padahastasana – Hand To Foot Pose In Yoga
- Exhale while bending forward.
- Contract the abdomen in the final position to expel the maximum amount of air from the lungs.
Benefits of doing Padahastasana – Hand To Foot Pose In Yoga
- Massages the digestive organs, alleviates flatulence, constipation, and indigestion.
- Spinal nerves are stimulated and toned.
Precautions while doing Padahastasana – Hand To Foot Pose In Yoga
- People with back conditions should not bend forward fully. Bend from the hips, keeping the spine straight, until the back forms a ninety degree angle with the legs, or bend only as far as is comfortable.
- Cautions for inverted postures apply.
4. Ashwa Sanchalasana – Equestrian Pose In Yoga
Read more about Ashwa Sanchalanasana – Equestrian Pose In Yoga in detail
- Place the hands on the floor beside the feet.
- Stretch the right leg back as far as is comfortable and grasp the floor with the toes.
- At the same time, bend the left knee, keeping the left foot on the floor in the same position.
- Keep the arms straight. In the final position, the weight of the body should be supported on both hands, the left foot, right knee and toes of the right foot. The head should be tilted backward, the back arched and the inner gaze directed upward to the eyebrow centre.
Breathing pattern while doing Ashwa Sanchalasana – Equestrian Pose In Yoga
- Inhale while stretching the right leg back.
Benefits of doing Ashwa Sanchalasana – Equestrian Pose In Yoga
- This asana tones the abdominal organs and gives a good stretch to the lower back.
- It strengthens the hips, legs, ankles and feet, and induces balance in the nervous system.
Precautions while doing Ashwa Sanchalasana – Equestrian Pose In Yoga
- Not for people with injured knees or ankles.
5. Ardha Chandrasana – Half Moon Pose In Yoga
Read more about Ardha Chandrasana – Half Moon Pose In Yoga in detail
- Maintaining the balance in the full stretch of ashwa sanchalanasana, raise the hands and stretch both arms over the head, keeping the arms shoulder width apart. Arch the back and look up, raising the chin.
- There should be a gentle curve from the tips of the fingers to the tips of the toes, resembling a crescent moon.
- Hold the pose for a short time.
- Lower the arms and place the hands on each side of the left foot as in position 4.
Breathing pattern while doing Ardha Chandrasana – Half Moon Pose In Yoga
- Inhale deeply while raising the arms, arching the back and bending the head back.
- Retain the breath inside while holding the posture for a few seconds.
- Start exhalation while lowering the arms.
Benefits of doing Ardha Chandrasana – Half Moon Pose In Yoga
- Limbers and strengthens the entire skeletal structure.
- It gives a good stretch to the neck, shoulders, back and chest, releasing feelings of congestion.
- It improves the sense of balance.
Precautions while doing Ardha Chandrasana – Half Moon Pose In Yoga
- Not for people with injured knees, back or ankles.
6. Parvatasana – Mountain Pose In Yoga
Read more about Parvatasana – Mountain Pose In Yoga In Yoga in detail
- Keep the hands and right foot still, and take the left foot back beside the right foot.
- Simultaneously, raise the buttocks and lower the head between the arms so that the back and legs form two sides of a triangle.
- The legs and arms straighten in the final position and the heels come down towards the floor in the final pose.
- Bring the head and shoulders towards the knees. Do not strain.
Breathing pattern while doing Parvatasana – Mountain Pose In Yoga
- Exhale while taking the left leg back.
Benefits of doing Parvatasana – Mountain Pose In Yoga
- This pose strengthens the nerves and muscles in the limbs and back.
- It helps to increase height by stretching muscles and ligaments, enabling growing bones to grow longer.
- Circulation is stimulated, especially in the upper spine between the shoulder blades.
Precautions while doing Parvatasana – Mountain Pose In Yoga
- People recovering from operations should avoid.
- Women going through pregnancy should avoid.
- People with inflammatory conditions or who are presently infirm, and the elderly should avoid.
7. Ashtanga Namaskara – Salute With Eight Pose In Yoga
Read more about Ashtanga Namaskara – Salute With Eight Pose In Yoga in detail
- Keep the hands and feet in place.
- Lower the knees, chest and chin to the floor; the feet will come up on to the toes.
- In the final position only the toes, knees, chest, hands and chin touch the floor. The knees, chest and chin should touch the floor simultaneously. If this is not possible, first lower the knees, then the chest, and finally the chin.
- The buttocks, hips and abdomen should be raised.
Breathing pattern while doing Ashtanga Namaskara – Salute With Eight Pose In Yoga
- The breath is held out in this pose. There is no respiration.
Benefits of while doing Ashtanga Namaskara – Salute With Eight Pose In Yoga
- This pose strengthens the leg and arm muscles, develops the chest and exercises the region of the spine between the shoulder blades.
Precautions while doing Ashtanga Namaskara – Salute With Eight Pose In Yoga
- People with serious back problems should avoid it.
- People with high blood pressure or heart conditions should not do this practice.
8. Bhujangasana – Cobra Pose In Yoga
Read more about Bhujangasana – Cobra Pose In Yoga in detail
- Keep the hands and feet in place.
- Slide the chest forward and raise first the head, the shoulders, then, straightening the elbows, arch the back into the cobra pose. This will lower the buttocks and hips to the floor.
- Bend the head back and direct the gaze upward to the eyebrow centre.
- The thighs and hips remain on the floor and the arms support the trunk.
- Unless the spine is very flexible the arms will remain slightly bent.
Breathing pattern while doing Bhujangasana – Cobra Pose In Yoga
- Inhale while raising the torso and arching the back.
Benefits of doing Bhujangasana – Cobra Pose In Yoga
- This asana improves and deepens breathing.
- It can help to remove backache and keep the spine supple and healthy.
- It tones the ovaries and uterus, and helps in menstrual and some other gynaecological disorders.
- It stimulates the appetite, alleviates constipation and is beneficial for all the abdominal organs, especially the liver and kidneys.
Precautions while doing Bhujangasana – Cobra Pose In Yoga
- Not advised for people suffering from peptic ulcer, hernia, intestinal tuberculosis or hyperthyroidism.
9. Parvatasana – Mountain Pose In Yoga
Read more about Parvatasana – Mountain Pose In Yoga in detail
- The hands and feet do not move from position 8.
- From bhujangasana assume parvatasana.
- Keep the arms and legs straight, grip the floor with the toes and use the strength of the arms to raise the buttocks and lower the heels to the floor.
Breathing pattern while doing Parvatasana – Mountain Pose In Yoga
- Exhale while raising the buttocks
Benefits and precautions are same as mentioned above
10. Ashwa Sanchalasana – Equestrian Pose In Yoga
Read more about Ashwa Sanchalasana – Equestrian Pose In Yoga in detail
- Keep the palms flat on the floor and the right foot in place. Bend the left leg and bring the left foot forward between the hands.
- Simultaneously, lower the right knee so that it touches the floor and push the pelvis forward.
- Tilt the head backward, arch the back and gaze at the eyebrow centre.
Breathing pattern while doing Ashwa Sanchalasana – Equestrian Pose In Yoga
- Inhale while assuming the pose.
Benefits and precautions are same as mentioned above
11. Ardha Chandrasana – Half Moon Pose In Yoga
Read more about Ardha Chandrasana – Half Moon Pose In Yoga in detail
- Maintaining the balance in the full stretch of ashwa sanchalanasana, raise the hands and stretch both arms over the head, keeping the arms shoulder width apart. Arch the back and look up, raising the chin.
- There should be a gentle curve from the tips of the fingers to the tips of the toes, resembling a crescent moon.
- Hold the pose for a short time.
- Lower the arms and place the hands on each side of the left foot as in position 10.
Breathing pattern while doing Ardha Chandrasana – Half Moon Pose In Yoga
- Inhale deeply while raising the arms, arching the back and bending the head back.
- Retain the breath inside while holding the posture for a few seconds.
- Start exhalation while lowering the arms.
Benefits and precautions are same as mentioned above
12. Padahastasana – Hand To Foot Pose In Yoga
Read more about Padahastasana – Hand To Foot Pose In Yoga in detail
- Bring the right foot forward next to the left foot. Straighten both legs.
- Bring the forehead as close to the knees as possible without straining.
Breathing pattern while doing Parvatasana – Mountain Pose In Yoga:
- Exhale while performing the movement.
Benefits and precautions are same as mentioned above
13. Hasta Utthanasana – Raised Arms Pose In Yoga
Read more about Hasta Utthanasana – Raised Arms Pose In Yoga in detail
- Keep the arms and spine in a straight line.
- Raise the torso and stretch the arms above the head. Keep the arms separated, shoulder width apart.
- Bend the head, arms and upper trunk backward slightly.
Breathing pattern while doing Hasta Utthanasana – Raised Arms Pose In Yoga
- Inhale while straightening the body.
Benefits and precautions are same as mentioned above
14. Pranamasana – Prayer Pose In Yoga
Read more about Pranamasana – Prayer Pose In Yoga in detail
Bring the palms together in front of the chest. Exhale while assuming the final position
Benefits and precautions are same as mentioned above
Chandra Namaskara (Moon Salutation) Practice note
- Positions 1-14 form the first half of the round and positions 15-28 form the second. In the second half, the same mantras are repeated consecutively and the same positions are repeated with the following changes: a) in position 18, ashwa sanchalanasana, instead of stretching the right foot backward, the left leg is stretched back first. b) in position 24, the same pose, the left knee is bent and the right foot is brought forward in between the hands.
- After completion of one whole round, there is a crossover in the leg positions of these stages, creating a balanced effect in the body.After completing the desired number of rounds, stand upright with the eyes closed, the hands by the sides of the body and again visualize the full moon shining over the waves of the ocean until the body becomes steady. Relax in shavasana.
Chandra Namaskar Benefits
- It strengthens the bank and helps balance the metabolism.
- It stimulates and balances all the systems of the body, including the reproductive, circulatory, respiratory and digestive systems.
- Which influence on the endocrine gland helps to balance the transition period between childhood and adolescence in growing children.
- Increases mental clarity by bringing fresh, oxygenated blood to the brain.
General precautions while doing Chandra Namaskara (Moon Salutation)
- Immediately discontinue if a fever, acute inflammation, boils or rashes occur due to excess toxins in the body. Then the toxins have been eliminated, the practice may be resumed.
- It should not be practised by people suffering from high blood pressure, coronary artery diseases, or by those who have had a stroke, as it may overstimulate or damage a weak heart or blood vessel system.
- It should also be avoided in cases of hernia or intestinal tuberculosis.
- People with back conditions should consult a medical expert before commencing this practice. Conditions such as slipped disc and sciatica will be better managed through an alternative asana program.
- During the onset of menstruation, this practice should be avoided. If there are no adverse effects, the practice may be resumed towards the end of the period.
- During pregnancy, it may be practised with care until the beginning of the twelfth week. Following childbirth, it may be commenced approximately forty days after delivery for re-toning the uterine muscles.
Chandra Namaskara Mantras and their meaning
While most people know the steps of Chandra Namaskara, what’s often not known is that before doing each step you chant a particular mantra. Those who follow the traditional method of Chandra namaskara chant each mantra before the asana. Each mantra has a meaning. The following is the complete list of chandra namaskara mantras and their meanings in English. These are the mantras chanted while practising the different positions of chandra Namaskara respectively.
| Chandra Namaskara Pose | Mantra & Meaning |
|---|---|
| Pranamasana (prayer pose) | Om Kameshvaryai Namaha (salutations to one who fulfills desires). |
| Hasta Utthanasana (raised arms pose) | Om Bhagamalinyai Namaha (salutations to one who wears the garland of prosperity). |
| Padahastasana (hand-to-foot pose) | Om Nityaklinnayai Namaha (salutations to one who is ever compassionate). |
| Ashwa Sanchalanasana (equestrian pose) | Om Bherundayai Namaha (salutations to one who is ferocious). |
| Ardha Chandrasana (half moon pose) | Om Vahnivasinyai Namaha (salutations to one who resides in fire). |
| Parvatasana (mountain pose) | Om Vajreshvaryai Namaha (salutations to one who possesses vajra, the thunderbolt, and is adorned with diamond ornaments). |
| Ashtanga Namaskara (salute with 8 parts) | Om DutyaiNamaha (salutations to one whose messenger is Shiva). |
| Bhujangasana (cobra pose) | Om Tvaritayai Namaha (salutations to one who is swift). |
| Parvatasana (mountain pose) | Om Kulasurularyai Namaha (salutations to one who is virtuous, respectable, and charming). |
| Ashwa Sanchalanasana (equestrian pose) | Om Nityayai Namaha (salutations to one who is eternal). |
| Ardha Chandrasana (half moon pose) | Om Nilapatakinyai Namaha (salutations to one who is adorned with a blue flag). |
| Padahastasana (hand to foot pose) | Om Vzjayayai Namaha (salutations to one who is ever victorious). |
| Hasta Utthanasana (raised arms pose) | Om Sarvamangalayai Namaha (salutations to one who is the source of all good fortunes). |
| Pranamasana (prayer pose) | Om jvalamalinyai Namaha (salutations to one who is fenced with instant flames). |
Chandra Namaskara (Moon Salutation) – Conclusion
Chandra Namaskara or the moon salutation in yoga is a great yoga sequence. Like the Surya Namaskara, which is intended to be a salutation to the sun, the chandra namaskar is a salutation for the moon. Chandra Namaskara is a great sequence to learn for beginners. It’s very similar to the Sun Salutation sequence. This article intends to give you a comprehensive understanding of Chandra Namaskara, chandra namaskara benefits, precautions, and notes for practitioners.
Chandra Namaskara – Related Articles
Articles on World Yoga Forum related to Chandra Namaskara.