The Sun Salutation (Surya Namaskara) has a less popular but just as effective sister called the Moon Salutation (Chandra Namaskara). While the former is energizing, the latter is relaxing. As the name suggests, the Moon Salutation is performed in the soothing rays of the moonlight.
After a long, stressful day at work, the best thing you can gift to your body and mind is a peaceful session of the Moon Salutation. If you are familiar with Surya Namaskara, you already know how to go about this other salutation. But, there is a slight difference that you need to consider. What is it? In this article, we will discuss how both these salutations differ from each other and the sequence of Moon Salutation. So, keep scrolling to get started right away!
Before we get into the details of the Moon Salutation, let’s compare it to its more famous sister practice – the Sun Salutation or Surya Namaskara.
In This Article
1. Chandra Namaskar Vs Surya Namaskar
2. Key Takeaways
3. The Moon Salutation Sequence
4. Benefits Of Chandra Namaskar
5. Moon Salutation For Beginners – Tips To Remember
6. Infographic: Steps To Perform The Moon Salutation Sequence
7. Frequently Asked Questions
9. Illustration: How To Practice The Moon Salutation Sequence In Yoga
Chandra Namaskar Vs Surya Namaskar
Chandra Namaskar (Moon Salutation) and Surya Namaskar (Sun Salutation) are both yoga sequences that involve a series of poses performed in a flow. They are complementary practices, each designed to honor celestial energies and offer distinct physical and mental benefits. Here’s a comparison:
1. Symbolism and Purpose
- Chandra Namaskar (Moon Salutation):
- Represents the calming, cooling, and reflective energy of the moon.
- Performed to relax the body and mind, often in the evening.
- Encourages introspection and inner peace.
- Surya Namaskar (Sun Salutation):
- Symbolizes the energizing and vibrant energy of the sun.
- Typically practiced in the morning to invigorate and awaken the body.
- Boosts vitality and sets a positive tone for the day.
2. Sequence and Movements
- Chandra Namaskar:
- Includes more lateral and stretching poses, focusing on the side body and hips.
- Poses are gentler and flow with a slower rhythm.
- Often integrates poses like Ardha Chandrasana (Half Moon Pose) and Skandasana (Side Lunge).
- Surya Namaskar:
- Involves forward and backward bending postures with a dynamic flow.
- Emphasizes strength, flexibility, and cardiovascular endurance.
- Incorporates poses like Urdhva Hastasana (Upward Salute) and Chaturanga Dandasana (Four-Limbed Staff Pose).
3. Breathing Pattern
- Chandra Namaskar:
- Breathing is slower and more meditative.
- Focuses on deep, mindful breaths to cultivate relaxation.
- Surya Namaskar:
- Breathing is coordinated with more vigorous movements.
- Encourages an even balance between inhalation and exhalation to sustain energy.
4. Time of Practice
- Chandra Namaskar:
- Best practiced in the evening or during moonlit nights.
- Ideal for winding down and preparing for rest.
- Surya Namaskar:
- Traditionally performed at sunrise to welcome the day.
- Energizes the body and prepares it for activity.
5. Physical and Mental Benefits
- Chandra Namaskar:
- Enhances flexibility, especially in the hips and spine.
- Reduces stress and promotes calmness.
- Aligns with cooling and restorative practices.
- Surya Namaskar:
- Builds strength, tones muscles, and improves stamina.
- Boosts metabolism and warms up the body.
- Aligns with energizing and dynamic practices.
Conclusion
While Surya Namaskar is a fiery, energizing sequence, Chandra Namaskar offers a cooling, grounding alternative. Practicing both in harmony can balance your physical and mental energies, aligning with the rhythms of nature.
Key Takeaways
- The Moon Salutation (Chandra Namaskar) is a calming yoga practice, aimed at relaxing the body.
- The traditional sequence involves 14 steps, starting off with Pranamasana.
- The second step is Hasta Uttanasana, which allows you to bend backwards, thereby stretching and relaxing the backbone.
- The overall practice aids in strengthening the muscles, increasing blood circulation, and balancing energy.
The Moon Salutation Sequence
Following is the traditional sequence of the Moon Salutation.
- Pranamasana
- Hasta Uttanasana
- Uttanasana
- Ashwa Sanchalanasana
- Ardha Chandrasana
- Parvatasana
- Ashtanga Namaskara
- Bhujangasana
- Parvatasana
- AshwaSanchalanasana
- Ardha Chandrasana
- Uttanasana
- Hasta Uttanasana
- Pranamasana
- Pranamasana
How To Do: Stand straight. Keep your feet together and neck straight. Gaze forward. Bring your palms to the center of your chest and press them together to form the prayer mudra. Relax your body.
Tip: Keep hip-width distance between your feet if the thighs are rubbing against each other. It will ease your lower backache.
2. Hasta Uttanasana
Hasta Uttanasana (Raised Arms Pose) is a yoga posture often performed in the Sun Salutation sequence. It involves lifting the arms overhead while gently arching the back.
Key Features:
- Meaning: “Hasta” means hand, and “Uttanasana” means intense stretch.
- Action: Opens the chest, stretches the arms, shoulders, and spine.
- Focus: Improves posture, expands the lungs, and energizes the body.
- Technique:
- Stand in Tadasana (Mountain Pose).
- Inhale, raise the arms upward.
- Slightly arch the back and gaze toward the fingertips, keeping the body elongated.
It symbolizes reaching upward toward the divine, fostering a sense of expansion and openness.
3. Uttanasana
How To Do: Exhale and bend forward at the hip. Your torso should fall front, with your head touching the region just below the knee and your palms placed on the ground on either side of your feet.
Tip: If you have back issues, bend your knees for your palms to touch the floor and place your palms on your ankles if you are finding it difficult to put them on the ground.
4. Ashwa Sanchalanasana
How To Do: Inhale and lunge forward on your left knee and stretch your right leg back as far as possible. Keep your toes tucked under. Bend backward and look upwards. Balance the pose with your arms by gripping the ground with your fingers.
Tip: Straighten your right knee such that it is at a 90-degree angle with the ground.
5. Ardha Chandrasana
Ardha Chandrasana (Half Moon Pose) is a standing yoga posture that promotes balance, strength, and flexibility.
Key Features:
- Meaning: “Ardha” means half, and “Chandra” means moon.
- Action: Balances on one leg while extending the opposite arm and leg outward, creating a crescent moon shape.
- Focus: Strengthens the legs, core, and back; improves balance and stability.
- Technique:
- Start from Trikonasana (Triangle Pose).
- Shift weight onto the front foot and lift the back leg parallel to the ground.
- Extend the top arm upward, forming a straight line with the lifted leg.
This pose represents the moon’s calming energy, fostering focus and equilibrium.
6. Parvatasana
How To Do: Exhale and bring your arms down to the floor. Take your left leg back towards your right leg. Lift your body upwards at the hip. Straighten your legs and back. Keep your feet together and your palms pressed against the ground. Push your torso towards your ankles. Take a few deep breaths in this pose.
Tip: Bend your knees a bit if the pose is straining.
7. Ashtanga Namaskara
Ashtanga Namaskara (Eight-Limbed Salutation) is a foundational yoga pose in the Sun Salutation sequence, symbolizing devotion and surrender.
Key Features:
- Meaning: “Ashta” means eight, “Anga” means limbs, and “Namaskara” means salutation. It refers to the eight points of contact with the ground: toes, knees, chest, chin, and hands.
- Action: A prone posture where the body lowers to touch these eight points to the mat.
- Focus: Strengthens the arms, shoulders, and core while enhancing flexibility in the spine.
- Technique:
- From Plank or Chaturanga, lower the chest and chin to the floor, keeping hips slightly elevated.
- Elbows remain close to the body, and the hands stay under the shoulders.
This pose fosters humility, grounding, and preparation for deeper backbends.
8. Bhujangasana
How To Do: Inhale and bend your feet backward. Keep the palms intact. Lift your chest, slide it forward, and raise it while bending backward. Elongate your arms, square your shoulders and look upwards. Keep your hips and thighs on the floor.
Tip: Do not completely straighten your arms. Squeeze your buttocks and thighs to prevent lower backache.
9. Parvatasana
Get back to the Parvatasana position by lifting the hips and getting your feet onto the ground. Exhale when you raise your hips. Take a few breaths here.
10. Ashwa Sanchalanasana
Inhale and get into the Ashwa Sanchalanasana position (Same as 4).
11. Ardha Chandrasana
Raise your hands and stretch backward to get into the Ardha Chandrasana position (Same as 5).
12. Uttanasana
Stand up and bend forward to assume the Uttanasana (Same as 3).
13. Hasta Uttanasana
Raise your torso and bend backward to come to the Hasta Padasana position (Same as 2).
14. Pranamasana
Benefits Of Chandra Namaskar
- Chandra Namaskar helps you calm down.
- It is soothing for those who feel stressed or overexcited.
- The sequence helps channelize your creative energies.
- The Moon Salutation strengthens and stretches your muscles.
- It balances your energy, keeping you away from exhaustion.
- The sequence is good for blood circulation and digestion.
- Chandra Namaskar improves your flexibility.
- It improves your confidence and reduces anger.
Moon salutation can improve your health and well-being when done properly. So,if you are doing it for the first time, be mindful of the common mistakes mentioned in the following section.
Moon Salutation For Beginners – Tips To Remember
The Moon Salutation (Chandra Namaskar) is a calming and reflective yoga sequence, perfect for beginners seeking relaxation and balance. Here are some tips to ensure a smooth practice:
1. Choose the Right Time and Space
- Best Time: Practice in the evening or during a quiet time to align with the moon’s energy.
- Environment: Select a serene, dimly lit area with minimal distractions.
2. Warm Up First
- Perform gentle stretches or basic yoga poses to loosen up the body, especially the hips and spine.
3. Focus on Slow and Mindful Movements
- Unlike the Sun Salutation, Moon Salutation flows are slower. Move gently from one pose to the next, emphasizing grace and balance.
4. Pay Attention to Your Breathing
- Sync each movement with deep, steady breaths.
- Inhale during upward and opening movements.
- Exhale during downward or contracting movements.
5. Modify as Needed
- Use props like blocks or a wall for support in challenging poses, such as Ardha Chandrasana (Half Moon Pose).
- Keep the knees slightly bent if hamstrings or hips feel tight.
6. Stay Grounded and Balanced
- Maintain a steady gaze (Drishti) to improve balance in standing poses.
- Engage your core for stability.
7. End with Relaxation
- Finish with a calming pose, such as Balasana (Child’s Pose) or Savasana (Corpse Pose), to integrate the benefits of the sequence.
8. Practice Consistently
- Repeat the sequence slowly 2–4 times, gradually building familiarity and fluidity.
By following these tips, beginners can experience the restorative benefits of Moon Salutation while building strength and flexibility over time.
Infographic: Steps To Perform The Moon Salutation Sequence
Performing the Chandra Namaskar or Moon Salutation in the evening has its benefits. After a long day at work, this may help stretch stiff muscles and relax your mind and body. It is performed when the moon is visible in the evening sky and is very easy to do. Check out the infographic below for an easy step-by-step guide to perform the Moon Salutation.
The Moon Salutation comprises 14 poses representing as many lunar phases. It has a relaxing and soothing effect on the body and is performed in the relaxing rays of the Moon. The practice can be accompanied with meditation for a further calming experience. It may help promote mindfulness and provides extreme relaxation when performed daily. The sequence starts and ends with Pranamasana with fewer reps performed than the Sun Salutations. Moreover, these asanas are performed slowly and in a relaxed way, unlike Surya Namaskara. Practicing the Moon Salutation every day is said to calm the body, create harmony between body and mind, reduce stress, strengthen muscles, improve blood circulation, enhance digestion, etc. Hence, try giving a shot at this yoga technique and welcome change in your life.
Frequently Asked Questions
- Does the Moon Salutation work better for women?
Chandra Namaskar honors the feminine energy in each one of us.
2. Can I practice Chandra Namaskar every day?
Yes, the Moon Salutation is a great way to unwind at the end of the day.
3. Is moon salutation good for sleep?
Yes, the relaxing nature of the poses calms and prepares the body for a deep and restful night of sleep
4. How many times can we do Chandra Namaskar?
The sun salutation is a sequence of 12 rounds whereas Chandra Namaskar is typically performed only 4-5 times at once.
5. Does the moon salutation help with weight loss?
Anecdotal evidence suggests that the moon salutation may help you lose weight while also improving your heart health and quality of life.
6. Can you do Chandra Namaskar after eating?
Chandra Namaskar should only be practiced on an empty stomach like all yoga poses. You should wait at least three to four hours after your meal before practicing it.
Illustration: How To Practice The Moon Salutation Sequence In Yoga
