Moon Salutation (Chandra Namaskar): A Cooling Flow for Inner Balance

Disclaimer: This post is for educational purposes only and is not intended to be used as medical advice. Always consult with a qualified yoga instructor or healthcare provider before beginning any new yoga or movement practice.

Pose Overview

• Pose Name: Moon Salutation

• Sanskrit Name: Chandra Namaskar (चन्द्र नमस्कार)

• Experience Level: Beginner to Intermediate

• Intensity Level: Low to Moderate

• Pose Type: Cooling Sequence (Lunar Flow), Standing, Side Body Stretch, Hip Opener

While Sun Salutations (Surya Namaskar) build heat and energy, Moon Salutations (Chandra Namaskar) offer a cooling, meditative alternative. This sequence emphasizes grounding, inward awareness, and fluid movement, making it ideal for evening practice, hormonal balance, or moments of overwhelm.

Body Position

Moon Salutation follows a symmetrical, lateral flow, starting from one side of the mat and returning through the other. It incorporates standing side stretches, lunges, squats, and gentle backbends.

A typical sequence includes:

1. Mountain Pose (Tadasana)

2. Upward Salute with Side Bend (Urdhva Hastasana)

3. Goddess Pose (Utkata Konasana)

4. Five-Pointed Star Pose

5. Triangle Pose (Trikonasana)

6. Pyramid Pose (Parsvottanasana)

7. Low Lunge (Anjaneyasana)

8. Side Lunge (Skandasana)

9. Repeat on the other side, then return to center

Precautions

Avoid or modify Moon Salutation if you have:

• Severe knee, hip, or ankle injuries

• Uncontrolled balance issues

• Low blood pressure (move slowly from standing to squatting)

• Recent surgeries or acute joint pain

✅ However, this sequence is generally safe for most people, especially when practiced mindfully and at a slow pace.

Preparatory Poses

To prepare the body for Chandra Namaskar:

• Cat-Cow Pose – spinal warm-up

• Standing Side Stretch – open the lateral body

• Low Lunge (Anjaneyasana) – hip opener

• Wide-Leg Forward Fold – hamstring and groin stretch

• Goddess Pose (Utkata Konasana) – hip and leg activation

Description (How to Practice)

Here’s a step-by-step guide to one full round of Moon Salutation:

1. Begin in Mountain Pose, facing the long edge of the mat.

2. Inhale: Reach arms overhead and bend to one side – Side Stretch.

3. Exhale: Bend to the other side – Side Stretch.

4. Inhale: Step feet wide and bend knees – Goddess Pose.

5. Exhale: Straighten arms and legs – Five-Pointed Star.

6. Inhale: Turn right foot out – Triangle Pose (Right).

7. Exhale: Square hips – Pyramid Pose (Right).

8. Inhale: Bend knee – Low Lunge (Right).

9. Exhale: Shift into Side Lunge (Right).

10. Inhale: Shift to Side Lunge (Left).

11. Exhale: Move into Low Lunge (Left).

12. Inhale: Pyramid Pose (Left).

13. Exhale: Triangle Pose (Left).

14. Inhale: Return to Star Pose.

15. Exhale: Sink back into Goddess Pose.

16. Inhale: Return to standing with Side Bends to both sides.

17. Exhale: End in Mountain Pose.

🔁 Repeat as needed, moving slowly and fluidly, synced with deep breaths.

Props

• Yoga blocks under hands in Triangle or Pyramid Pose

• Blanket or bolster under knees in Low Lunge

• Wall support for balance in side stretches or Goddess Pose

• Chair version available for those with limited mobility

Variations

• Seated Moon Salutation – for accessibility or grounding

• Restorative Moon Salutation – with long holds and props

• Chandra Namaskar with Mantras – chanting lunar sounds for meditation

• Add balancing poses (e.g., Half Moon) for a challenge

• Short Flow – use only side bends, Goddess, and Star

Modifications

• Keep knees bent in Pyramid and Triangle if hamstrings are tight

• Skip Side Lunge if knees are sensitive

• Perform Low Lunge with back knee down and supported

• Take breaks in Wide-Legged Child’s Pose between rounds

• Move slowly to reduce dizziness or fatigue

Counter Poses

After Moon Salutation, follow up with:

• Reclining Twist – gentle spinal reset

• Legs-Up-the-Wall (Viparita Karani) – promotes circulation

• Butterfly Pose (Baddha Konasana) – hip release

• Savasana – rest and integration

Potential Benefits

• Calms the nervous system and reduces stress

• Enhances hip, hamstring, and side-body flexibility

• Improves joint mobility through dynamic range of motion

• Balances masculine (sun) and feminine (moon) energy

• Supports hormonal regulation

• Improves focus, grounding, and introspection

• Ideal for evening or full moon practice

• Excellent for Pitta dosha balancing (Ayurveda)

Joint Motion Involved

• Spinal lateral flexion and extension

• Hip abduction, flexion, and extension

• Knee flexion and extension

• Ankle mobility in lunges and squats

• Shoulder flexion and abduction during arm movements

Primary Contracted Muscles

• Gluteus medius and maximus – hip and thigh work

• Quadriceps and hamstrings – leg engagement

• Obliques and intercostals – side bending

• Core stabilizers – trunk balance

• Deltoids and upper back – arm movement

Supporting Muscles

• Hip adductors and abductors – during wide-legged stances

• Calves and intrinsic foot muscles – for grounding and balance

• Spinal erectors – maintain alignment

• Neck stabilizers – during transitions

• Pectorals and rhomboids – assist with open chest and arm lifts

Final Thoughts

Chandra Namaskar reminds us that slowness is powerful, and cooling down is just as vital as heating up. This lunar sequence promotes balance, introspection, and nourishment, making it a beautiful practice during times of rest, emotional intensity, or evening wind-down.

Unlike the fiery Sun Salutation, Moon Salutation is your invitation to move gently, breathe deeply, and honor your inner rhythms—like the moon, always shifting, always returning to light.