Chandra Namaskar: Benefits and how to do it


Moon salutation can assist in harnessing the cool, calming, and creative energy of the moon. Here is how to do Chandra Namaskar.

Most of us know the Sun Salutation which is also known as Surya Namaskar but do you know that there is a Moon salutation, which is also known as Chandra Namaskar? Moon salutations aid in relaxing and soothing the body, this yoga asana is particularly beneficial to perform in the evening. This position is peaceful, and contemplative in nature and facilitates the development of a strong connection to the breath, preparing the body and mind for a sound sleep. Here are the benefits of moon salutation and how to do it!

What are the benefits of Chandra Namaskar?

Chandra Namaskar is a lullaby – a soothing invitation for our body, mind, and spirit to find inner peace. “It is a combination of 14 different asanas that help create a sense of grounding and relaxation,” says yoga trainer Saurabh Bothra.

Here are some of the benefits:

Benefits of Chandra Namaskar for your body

It helps you cool down. There’s something called ‘Pitta’ in Ayurveda and it is responsible for body heat. Normally, this body heat supports the body’s metabolism. But when this heat increases, it causes ‘pitta dosha’, which is known to cause an imbalance in our bodies. Practising gentle movements and deep breaths of Chandra Namaskar helps to reduce this internal heat. It stretches and strengthens your spine, hamstrings and other muscles. Consistent practise improves flexibility in various muscle groups.

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Woman doing Ardha Chandrasana
Chandra Namaskar helps to cool down. Image courtesy: Adobe Stock

It helps with hormonal imbalance. Chandra Namaskar supports a more balanced endocrine system by regulating hormones and easing menstrual discomfort.

Performing Chandra Namaskar gently massages our internal organs, which in turn, aids digestion and reduces stomach-related issues.

Benefits of Chandra Namaskar for your mind

Chandra Namaskar helps relax your mind, which makes it a powerful tool for stress relief, promoting mental clarity, and reducing anxiety.

While practising Chandra Namaskar, there is a deeper connection between body, breath and mind. This connection improves awareness and encourages mindfulness.

Regular practise can promote a more stable and balanced emotional state. It also prepares your body for restful nights by calming down the nervous system.

How to do Chandra Namaskar?

Both Surya Namaskar and Chandra Namaskar begin with a prayer pose. If you are familiar with the former, the latter will be easier than you think. If you are not familiar, don’t worry, just follow these steps.

1. Stand tall, feet grounded together on the floor. Feel the connection to the earth and relax your body.
2, After bringing the palms in prayer position, raise the arms above the head.
3. Breathe in and bend your upper half of the body slightly backward. (Avoid bending too much if you have any back or neck-related issues).
4. From your hips, bend forward while breathing out. Your spine needs to be as straight as possible. Place your hands on the floor or touch your feet. Try to bring your forehead close to your knees. You can bend your knees and try to strengthen them slowly.
5. Step back with one leg, one knee bent, the other leg straight, front heel pressed down. Your sole should be facing the ceiling. Look up and lengthen your spine. This is the Ashwa sanchalasana pose. Maintain it, raise your arms, and stretch backward slightly. You will form a gentle curve from the tip of your fingers to the tip of your toes, forming an Ardha-Chandra.
6. Now bring your hands down, palms touching the ground. Bring your feet back together and go in a plank position. Your legs, hips, and torso should be in one line.
7. Lower your knees, chest, and chin to the mat while keeping your palms and feet in place. Keep your elbows bent and close to your chest, lifting your hips and abdomen off the mat. Exhale deeply.
8. Now keep the hands and feet where they are and raise the chest for Bhujangasana while breathing in.
9. Exhale and use your arms to lift your hips in a mountain shape. Your arms should be as apart as your shoulders and feet should be close together.
10. From here, we will repeat the asanas with the other leg. Bring the other leg forward and go into the Ashwa sanchalanasana pose.
11. Inhale and arch backwards to form Ardha-Chandra.
12. Exhale and bring the feet together standing on the floor. Your hands should touch your feet and forehead should be closer to the knees.
13. Inhale and come up to a standing position. Stretch your arms backward and push the pelvis in front.
14. Breathe out and come back to the very first prayer pose.

Make sure to focus on your breath. As a beginner, you can repeat these steps 3 to 4 times. If you face any kind of discomfort, listen to your body and take a break.

Is it necessary to do Chandra Namaskar after Surya Namaskar?

It’s not a must to perform Chandra Namaskar right after Surya Namaskar. It’s more of a suggestion than a requirement. Incorporate Chandra Namaskar into your routine at your convenience. It can offer balance to the energising effects of Surya Namaskar. Don’t feel pressured to practise Chandra Namaskar after Surya Namaskar. Just listen to what your body says and enjoy the process.

Woman doing yoga
Don’t feel pressured to practise Chandra Namaskar after Surya Namaskar. Image Courtesy: Shutterstock

What’s the apt time to do Chandra Namaskar?

Traditionally speaking, Chandra Namaskar is to be practised in the evening, preferably in the moonlight. This aligns with the moon’s energy and prepares you for restful sleep. However, feel free to adapt to your routine. While morning practise can offer calmness and help you stay focused throughout the day, a midday session can be a soothing break from your busy day.

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