While the Chandra Namaskar or moon salutation may not enjoy the popularity of the Surya Namaskara [sun salutation], it does offer powerful benefits of its own. A sequence of 17 yoga asanas, the moon salutation sequence is a good warm up before your yoga practice or a cool down for your evening restorative yoga session.

What is Chandra Namaskar (Moon Salutation)?

Chandra Namaskar, literally meaning “moon salutation” in Sanskrit, is a sequence of 17 yoga poses that honors the moon’s cooling, calming energy. Unlike the dynamic sun salutations, this traditional practice moves at a slower pace, embodying the gentle, introspective nature of lunar energy.

In Hatha yoga, ‘ha’ stands for the sun or yang or fiery energies. ‘Tha’ symbolizes the moon or yin or cooling energies. The moon salutation balances these opposing forces, creating harmony within the body and mind.

Traditional Chandra Namaskar: 17-Step Sequence Guide

There are several variations of the moon salutation, each very different from the other. What I am sharing below is a traditional form of the Chandra Namaskar or the classical moon salutation, with the poses and their sanskrit names.

Read the steps listed below and see the accompanying pose in the illustration, before trying it:

Steps 1 – 4: Opening Sequence

Step 1: Tadasana [Mountain pose]

Stand with your feet together, body aligned with breath. Bring the palms into namaskara position, stretch the hands above the head and lengthen the spine. Stay in this position and take a few breaths before you move to the next asana.

Step 2: Chandrasana [Side stretch pose]

Inhale deeply and as you exhale bend to the left side. Appreciate the gentle stretch you will feel on the right side. Be careful to not tilt forward or back, only sideways.

Step 3: Utkata konasana [Victory squat]

Return to the centre, step the feet apart and turned slightly out. Inhale and as you exhale bend your knees, bringing the thighs parallel to the ground. Keep the forearm at 90 degrees to the arms and palms facing you. This is also called the Goddess pose, but that shouldn’t deter the guys from trying it out. It helps strengthen the back and the thighs.

Step 4: Utthita tadasana [Five pointed star]

For this, simply raise yourself from the squatting position and straighten the elbows. Hands parallel to the ground. Relax the shoulders and chest.

Steps 5 – 8: Left Side Flow

Step 5: Trikonasana: [Triangle pose]

Step the left foot out and slide down to the left side. Extend the right hand up. This helps improve flexibility of the spine and corrects mis-alignment of the shoulders.

Step 6: Parsvottanasana: [Head to knee pose]

Now, bring the head to touch the left knee. Relax both the hands down on the left foot. This asana helps improve posture and balance. It also improves digestion and lengthens the muscles on the back of the leg.

Step 7: Left side lunge

Bend both the knees and move into lunge on the left side. Keep looking to your left.

Step 8: Forward facing lunge

Straighten the right knee and do a forward facing lunge. Bring both the hands in front on the floor.

Steps 9 – 12: Center and Right Side Flow

Step 9: Malasana

Squat with the feet firmly on the floor and the palms joined in front of you. Maintaining your balance with the feet down and the spine extended may be a bit challenging for some. This pose is often erroneously referred to as the ‘garland pose’. ‘Mal’ in sanskrit means impurity. Since regular practice of this asana helps to improve bowel movement, hence the name. However, some people pronounce it wrongly as ‘Maalasana’ and since ‘maala’ refers to a garland hence the confusion. That is the wrong translation of the name.

Step 10: Forward facing lunge

Now do a forward facing lunge, just as you did in step 8, but bend the right knee and straighten the left. Keep the palms on the floor.

Step 11: Right side lunge

Lunge to the right side, keep looking to your right.

Step 12: Parsvottanasana [Head to knee pose]

Straighten both the knees and bring your head to rest on the right knee, both hands near the right foot.

Steps 13 – 17: Completing the Sequence

Step 13: Trikonasana

Move up into the triangle pose

Step 14: Utthita tadasana [Five pointed star]

Straighten your knees and elbows.

Step 15: Utkata konasana [Victory squat]

Return to the centre, step the feet apart and turned slightly out. Inhale and as you exhale bend your knees, bringing the thighs parallel to the ground. Keep the forearm at 90 degrees to the arms and palms facing you. This is also called the Goddess pose, but that shouldn’t deter the guys from trying it out. It helps strengthen the back and the thighs.

Step 16: Tiryaka tadasana

Hands in namaskara position, extended overhead, bend to your right side.

Step 17: Tadasana

Conclude one sequence, returning to where you began—hands in namaskara position and extended overhead.

When to Practice Chandra Namaskar

The Best Time to Do Chandra Namaskar

You can do moon salutation at any time of the day. But the best time is the evening, around sunset or when the moon is up. Just as mornings are a good time for sun salutations, evenings are considered best for moon salutations.

It’s known that the phases of the moon have an effect on earth and its inhabitants. The Siva Samhita, an ancient Indian text [almost 500 years old] mentions the moon as a source of immortality.

In fact, the moon phases affect everything on the earth that contains two elements—namely salt and water. That’s probably why people suffering from chronic diseases may experience an aggravation of their complaints during the full moon, especially those suffering from asthma. Though there is conflicting scientific research to support these observations, the number of people who experience this phenomenon are testimony to it.

Chandra Namaskar Benefits: Physical and Mental

The benefits of moon salutation are numerous and encompass both physical and mental wellbeing:

Physical Benefits of Moon Salutation

• Lower Body Strength: Stretching and strengthening of the muscles of the thighs, calves, pelvis and ankles. The focus here, mainly remains on the lower body.
• Improved Flexibility: Enhanced spine flexibility and hip mobility through the various poses
• Better Posture: Regular practice helps correct postural imbalances
• Enhanced Balance: The lunging sequences improve proprioception and stability

Mental and Emotional Benefits

• Stress Relief: Practising the moon salutation on days of the full moon can help balance fiery energies and calm you down if you’re feeling stressed or over-stimulated.
• Creative Energy: It also helps channel your creative energies. If you get an opportunity to practice the moon salutation outdoors on a moonlit night, don’t miss it.
• Chakra Activation: The sequence helps activate the root chakra, grounding your energy.
• Relaxation: The slower pace promotes relaxation and prepares the body for rest.

Moon Salutation vs Sun Salutation: Key Differences

Understanding the differences between Chandra Namaskar and Surya Namaskar helps practitioners choose the right practice for their needs:

Tempo and Energy

One of the key differences between Chandra Namaskar and Surya Namaskar is the tempo — the former is always done in a slow and relaxed manner, staying in each pose for one breath [1 inhale + 1 exhale= 1 breath]. While the Surya Namaskar is often done in several dozens sets and is a complete work-out by itself, one would not exceed more than 4 – 5 moon salutations at a time.

Starting Side

Also note that while doing Chandra Namaskar you begin on the left side and then continue on the right. That is because the left side represents the ida nadi, which is related to the moon whereas the pingala nadi or the right side represents the sun.

Purpose and Energy

While sun salutations energize and invigorate, moon salutations calm and center. This makes Chandra Namaskar ideal for evening practice or when you need to balance excess heat and activity in your life.

Chandra Namaskar Precautions and Contraindications

Who Should Avoid Moon Salutation

There aren’t any specific contraindications to doing the Chandra Namaskar. But it’s better to avoid it if you have any pain in the lower back or knees.

Modifications for Beginners

• Hold each pose for 2-3 breaths if you’re new to the practice
• Use props like blocks or straps to support difficult poses
• Skip or modify poses that cause discomfort

How to Practice Moon Salutation for Maximum Benefits

Creating the Right Environment

Try it on Full Moon night – Block your calendar on the next full moon night for a mini date with yourself. Bring out the scented candles and play some soothing music. Start off with a few minutes of candle-gazing [trataka] meditation, followed by the 4 – 5 rounds of the moon salutation and finish with yoga nidra… pure bliss!

Breathing Guidelines

• Coordinate each movement with your breath
• Hold each position for 1-2 breaths (1 breath = 1 inhalation + 1 exhalation)
• Focus on the breathing and time your asanas with the breath, rather than counting seconds or minutes

Practice Frequency

• Beginners: 2-3 rounds, 2-3 times per week
• Intermediate: 4-5 rounds, 4-5 times per week
• Advanced: 5-7 rounds, daily practice

Traditional Chandra Namaskar: Ancient Wisdom for Modern Life

This traditional 17-step sequence offers a perfect balance to our fast-paced modern lives. By incorporating the moon salutation into your regular yoga practice, you create space for introspection, calm, and connection with the natural rhythms of the universe.

Whether you’re looking to wind down after a stressful day, enhance your flexibility, or simply connect with the cooling energy of the moon, this ancient practice offers a pathway to peace and well-being. Start with just a few rounds and gradually build your practice as you become more comfortable with the sequence.

Remember, the journey of yoga is not about perfection but about presence. Allow yourself to move slowly, breathe deeply, and honor the wisdom of the moon with each graceful transition through this beautiful sequence.

Download the Chandra Namaskar sequence chart »

Click on the thumbnail to view/download a single image of all the Chandra Namaskar asanas together

The post Chandra Namaskar Guide: Traditional 17-Step Moon Salutation appeared first on Complete Wellbeing.

Hit the goal

Some vital objectives of Power yoga are:

• To encourage all parts of the body to work efficiently. The exercises are designed to enhance strength and release tension and stress from the body and mind.
• To train the body as a whole unit and enhance performance. It helps develop physical stamina and improves focus and concentration. It lays emphasis on doing the right form of asanas, while trying to retain the positions for longer.
• To increase energy for awakening the spiritual potential. This helps the person to get in touch with his/her inner self and become more aware and sensitive towards his/her surroundings. The focus is on balancing the breath with the asanas and connecting the body, mind, and spirit at the deepest levels.

Know the basics

Power yoga is person-specific with the exercises being determined by your body type and health conditions that you may want to improve.

Through the use of special breathing techniques called Vinyasa, you can make core Power yoga techniques more graceful and in balance with your body.

Working on different body parts simultaneously, it strengthens the immune system helping it ward-off diseases and give a forewarning of a health problem [at the first possible indication]. Since Power yoga is fast-paced, you sweat a lot more and this flushes out toxins from the body. It also removes excess fat and improves metabolism.

Experience the goodness

Power yoga is a great stress-buster, which helps treat problems such as hypertension (high blood pressure). It also helps in shaping the body by increasing flexibility and improving stamina and agility. Power yoga is a great way to increase blood circulation and boost the immune system. You become more patient and at peace within. This tranquillity percolates into all other aspects of your life. The mind is more relaxed and you will feel lighter. You become more in control of yourself and can handle stress and pressure better.

To complement the Power yoga work out, you should also follow a balanced diet. Many people prefer having a Sattvik diet comprising fruits, milk, and fresh vegetables. Intake of the right amount of nutrients and regular yoga sessions will enable you to be in top shape—physically, mentally, emotionally and spiritually.

Worship the sun

The Surya Namaskar is a sequence of 12 positions that are an excellent way to warm-up before the yoga session. Also, for beginners, it is important to practise and master these asanas before moving on to the more complex ones. A 5 –10 minute relaxation before and after every session is paramount. I have made a few additions to the traditional Surya Namaskar for lower body and core strengthening.

1. Stand with your head and body straight, but relaxed. Keep your feet together. Inhale deeply and as you exhale bring your palms together at the chest in the prayer position with elbows pushed out to the sides
2. Inhale, stretch your arms and arch your body backwards as much as you can, keeping your knees straight
3. Exhale as you bend forward and try bringing your hands to your feet on the floor
4. Without moving your hands, inhale and stretch the right leg back as far as possible. Let the right knee touch the floor and hold the head up
5. Bring the left leg back, placing the left foot with the right and toes pointing forward—in a push-up position
6. Exhaling, drop the knees to the floor. Keep the hips up and then bring the chest straight down to touch the floor. Then touch your forehead to the floor
7. Inhale as you touch the hips to the ground and arch the chest bringing the head back The elbows are bent and there should be no tension in the neck and shoulders
8. Exhale and without moving the hands or feet bring your hips up, keeping the knees straight and making an inverted ‘V’
9. Now, inhale and bring the right foot forward and drop the left knee to the floor while looking up [as in no. 4]
10. Exhale and bring the other foot forward. The head is down towards the knee [as in position no. 3]
11. Inhale slowly as you get up and stretch the arms [as in position no. 2]
12. Exhale as you stand upright in the starting position.

This completes the Surya Namaskar.

A collective unit

The human body is designed to function in synchrony as a dynamic unit and not a series of disconnected parts. Power yoga treats your body as one whole unit. The best way to explain this would be; while pushing weights if your back is rested then you can push even 200 pounds. Try and come to the edge of the seat or don’t rest your back. Then see if you are able to push those 200 pounds?

In Power yoga, you make use of your entire body and core [abs and lower back] constantly. This strengthens the core and improves your posture and hence your body alignment. Power yoga increases your basal metabolic rate and hence enhances weight loss and increases flexibility. It also raises internal body heat, thus killing germs, viruses and bacteria in the body.

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