Moon Salutation

While the Sun Salutation awakens fire, the Moon Salutation awakens coolness, fluidity, and reflection. Practiced under moonlight or at the end of day, Chandra Namaskāra invites you to move with grace, breathe with intention, and restore your nervous system. Unlike the fiery solar flows, this lunar sequence soothes the body, calms the mind, and aligns you with your deeper rhythms.

🌕 Introduction & Meaning

• Sanskrit: चन्द्र नमस्कार (Chandra Namaskāra)
• Meaning: “Salutation to the Moon”
• Symbolism: Invokes the moon’s cooling, reflective, and nurturing energy — the feminine counterpart to the sun's fiery force.

📜 Scriptural Context

• Though not found in ancient Haṭha texts like the Haṭha Yoga Pradīpikā or Gheraṇḍa Saṁhitā, Chandra Namaskāra emerged through modern yoga traditions (e.g., Kripalu Yoga, Sivananda, Shiva Rea).
• The sequence honors Idā Nāḍī, the moon channel in yogic physiology — calming, introspective, and grounding.

🧭 Step-by-Step Instructions (Right Side)

🧘 First do these steps with your right leg stepping back and leading the sequence, then repeat the same steps on the left side to complete one full round.

🔹 1. Prayer Pose (Prāṇāmāsana)

• Stand straight with your feet hip-width apart and your arms relaxed at your sides.
• Bring your palms together in front of your chest like a prayer.
• Look straight ahead. Breathe normally.

🔹 2. Raised Arms Pose (Urdhva Hastāsana)

• Take a deep breath in.
• Raise both arms straight up from the shoulders, next to your ears.
• Keep the arms shoulder-width apart and palms facing each other.
• Do not bend backwards — just lift upward and lengthen the spine.

🔹 3. Hand to Foot Pose (Uttānāsana)

• Breathe out slowly.
• Bend forward from your hips (not your waist), reaching your hands toward the floor.
• If your hands don't touch the floor, let them rest on your shins or knees.
• Keep the knees slightly bent if needed and let your head hang gently.

🔹 4. Low Lunge Pose (Right Leg Back – Anjaneyāsana)

• Inhale and step your right foot back behind you.
• Keep your left knee bent, stacked above the ankle.
• Lower your right knee to the floor and keep the toes pointed back.
• Place both hands on the floor beside your left foot.
• Gaze softly forward or down.

🔹 5. Side Lunge (Right – Skandhāsana)

• Exhale slowly.
• Turn your body to face the right side, bringing both feet wide apart.
• Bend your right knee deeply, keeping your left leg straight.
• Your weight should shift toward the bent leg.
• Place your hands on the floor or prayer position if you are balanced.

🔹 6. Goddess Pose (Devī Āsana)

• Inhale and rise to stand with feet wide apart, toes pointing slightly outward.
• Bend both knees deeply, like sitting in a chair.
• Bring your arms out to the sides, elbows bent, fingers spread (or hands in prayer).
• Keep your spine upright and chest open.

🔹 7. Triangle Pose (Right – Trikoṇāsana)

• Exhale and turn your feet to face the right side.
• Straighten both legs.
• Reach your right arm forward and then lower it down to your right shin or ankle.
• Extend your left arm straight up, forming a straight line with both arms.
• Look up if comfortable.

🔹 8. Pyramid Pose (Right – Parśvottānāsana)

• Inhale and rotate your hips to face the right foot.
• Keep both legs straight.
• Fold your body over the right leg, placing hands on floor or shins.
• Keep your spine long and neck relaxed.

🔹 9. Wide-Leg Squat to Seated Forward Fold

• Exhale and bend your knees into a gentle squat (Malāsana style).
• Slowly sit down on the floor with legs extended forward.

🔹 10. Seated Forward Bend (Pascimottanasana)

• Inhale and sit tall, spine straight.
• Exhale and gently fold forward, bringing your hands toward your feet.
• Keep the back long and knees soft if needed.
• Do not strain; reach as far as is comfortable.

🔹 11. Cobra Pose or Child’s Pose

• Shift forward onto your belly.
• Option A: Cobra Pose (Bhujangāsana)
  • Place palms near the chest. Inhale and lift chest off the floor, keeping elbows bent.
• Option B: Child’s Pose (Balāsana)
  • Sit back on heels, knees apart, and rest chest and forehead on the floor.

🔹 12. Standing Forward Fold (Return – Uttānāsana)

• Come back to hands and feet position.
• Step both feet forward and exhale into forward fold.

🔹 13. Raised Arms Pose (Urdhva Hastāsana)

• Inhale and slowly roll up to standing.
• Sweep your arms up overhead, just like in Step 2.

🔹 14. Prayer Pose (Prāṇāmāsana)

• Exhale and bring your hands back to the center of your chest.
• You are now back in the starting position.

🔁 Repeat

🟰 Repeat the same sequence with the left leg stepping back in Step 4 to complete one full Moon Salutation.

⚠️ Contraindications & Cautions

Avoid or modify if:

• You have knee or hip pain (modify Skandhāsana or Devī Āsana).
• You suffer from vertigo or low BP (transition slowly).
• You are in late-stage pregnancy (use adapted prenatal flow).
• You have recent spinal injuries (skip deep folds and backbends).

🛠️ Modifications & Props

• Use blocks under hands in folds or lunges.
• Support knees with padding in low lunge.
• In Goddess pose, support lower back with a wall.

🌬️ Breath Synchronization — Chandra Namaskāra

🌿 Benefits

📜 Scriptural/Traditional Benefits

While not described in ancient scriptures, the poses in Chandra Namaskāra draw from traditional āsanas which:

• Balance Idā Nāḍī (moon channel)
• Calm mental agitation (Manovaha Srotas)
• Aid restful sleep and emotional regulation
• Restore śītala prāṇa (cool, stabilizing energy)

💡 Interpreted Practical Benefits

• Reduces stress, anxiety, and excess Pitta
• Improves hip and inner thigh flexibility
• Gently strengthens legs, core, and back
• Prepares body and mind for meditation or sleep
• Encourages introspection and emotional clarity
• Complements Sun Salutation and balances energy

🌿 Ayurvedic Connection

🧾 Summary Table