Chandra Namaskar: How To Perform And The Benefits

According to the Yogic texts, our body is the concoction of both- Heat as well as cold. Both types of energies have taken up residence inside our body. The Sun is the source of heat energy whereas Moon is the source of Coldness. It is believed that to balance our mind and body there is a need to maintain equilibrium between the energies.

What is Chandra Namaskar?

‘Chandra’ means moon, it is the ocean of pacifism. It is the source of calmness. Chandra Namaskar or Moon Salutation is the lesser known counterpart of Sun Salutation. It is practiced in the evening when the moon shimmers into the tranquil sky to restore the energy utilized during the full-day work. The 14 poses of Chandra Namaskar delineate the 14 lunar phases.

Prepare your Yoga mat to jump into the Pacific of Chandra Namaskar. Know how to perform various Asanas in their proper sequences with the step-wise guide to Chandra Namaskar.

The Chandra Namaskar, unlike Surya Namaskar starts from your right, moves to towards left and ends up on the right side in the 2nd round.

  • Pranamasana (Prayer Pose)

Prayer Pose

Start Chandra Namaskar with Pranamasana. Stand upright, keep your eyes closed, let your abdominal muscles pulled towards the spine. Fetch your palms together in prayer before your chest. Taking a deep breath and remember the god of calmness, the Moon. Its practice fills your inner core with peace and tranquility and relaxes your body.

  • Hasta Uttanasana (Raised Arm pose)

After taking a few breaths in Pranamasana pose, fetch your arms towards the ceiling. Gently bend backward by pushing your pelvis out, as much as possible. This pose should be practised while breathing in. Hold the pose for a while. It tones the abdomen muscles and strengthens the spine. It enhances the capacity of lungs by expanding the rib cage. Do not bend much if your spine doesn’t allow. Learn more about the yoga pose.

  • Padahastasana (Hand to foot pose)

While exhaling, bend forward. Put your hands on the floor parallel to the legs. It is advised not to force your hands to touch the ground (especially those having back pain), flexibility will come with regular practice. It is highly beneficial in refreshing your mind as the blood circulates easily from heart to the brain. It tones the spine and abdomen. It helps you get relief from back pain and gifts you with loads of flexibility. Visit here to learn more about Padahastasana.

  • Ashwa Sanchalanasana (Equestrian Pose)

Breathing in, stretch your right leg as far back as possible hiding the toes under. Bend the left knee in such a way that your foot is placed flat on the floor. Make sure your Tarsus is right-angled with the mat. Crook back forcing your chest outward and stare at the ceiling. This pose is good for indigestion. It also stretches the groin and opens the chest. Read more about the yoga pose.

  • Dandasana (Stick Pose)

Now push your feet backward, stretching the legs. Put your palms on the floor and try to bring your body in a straight line. Hold your breath for few seconds. It helps you improve your posture. It stretches the back muscles and spine. It helps you improve your posture.

  • Shishuasana (Child Pose)

Tucking the toes under, sit on the lower leg with your buttock on your heels. Bent forward facing the floor. Stretch your arms forward parallel to each other with the palms facing the mat. It helps better digestion and releases tension in the back. It also relieves neck pain and lengthens the spine.

  • Ashtanga Namaskara (Eight Limbed Salutation)

This pose looks slightly similar to the ancient way of salutation. Your eight limbs- chin, chest, palms (of either hand), knees and toes touch the ground while performing this pose. Make sure your hips and the abdomen remain ribbed. It improves your posture and flexibility.

  • Bhujangasana (Cobra Pose)

Recline down on the mat facing towards the floor. Pressing the pelvis, raise the chest up. Look towards the floor with palms flat on the floor. Your heels should be close, elbow close to the body and hips flat on the floor. Cobra pose helps your chest to open up for better respiration.

  • Parvatasana (Mountain Pose)

Stand straight and curve your body down across your hips in front of you. Put your palms on the floor to make V-shape with your bottom being the peak point. Your feet should be together and body elongated. It lengthens the vertebral column, encourages circulation in the brain.

From here the steps will get repeated to finally come to the Pranamasana pose. The repetition of steps shall start with Ashwa Sanchalanasana, followed by Parvatasana, then Padahastasana and Hastottanasana, and finally Pranamasana.

Chandra Namaskar is an incredible tool for rehabilitation of your energy. This evening, get ready with your Yoga mat and fall in love with the miraculous beauty of Chandra Namaskar.

Shruti Singh

Shruti Singh is a creative writer, a blogger and a yoga enthusiast. She has been practicing yoga since a few years now. She has been a student of Rishikul Yogshala where she attended their yoga teaching training program. And she has not looked back ever since. She claims that yoga has spiritually inspired her. And, she wishes to inspire others by sharing her thoughts and insights on it.

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