Indeed, we are familiar to the classic Sun Salutation (Surya Namaskar), right? That energizing sequence that feels like a sunrise for your body and soul. Well, guess what? There's a chill counterpart to it, and it goes by the name of the Moon Salutation (Chandra Namaskar). Imagine Sun Salutation is your morning espresso, then Moon Salutation is that cozy cup of chamomile tea right before bedtime. It's the yin to the Sun Salutation's yang – a gentle, calming flow designed to sync you up with the soothing vibes of the moon.
In this 2-minute read, let's dive into the laid-back, lunar side of yoga, where the flow is slow, the energy is cool, and stress just melts away like ice cream on a warm summer night.
What Is the Moon Salutation?
The Moon Salutation is a graceful yoga sequence designed to honor and harness the tranquil energy associated with the moon. Comprising a series of interconnected postures, breathwork, and mindful transitions, this sequence emphasizes fluidity and gentle movements. Each pose within the sequence is carefully curated to synchronize with the lunar phases, fostering a sense of balance and harmony within the practitioner.
When To Practice Moon Salutation?
The Moon Salutation, Chandra Namaskar, is best practiced in the evening or before bedtime to align with the calming energy of the moon. Consider incorporating it during moonlit nights for an enhanced experience. This gentle sequence is perfect for winding down, relieving stress, and promoting relaxation, making it an ideal addition to your evening routine or when seeking a peaceful transition into bedtime.
What Are The Twelve Amazing Asanas Of Chandra Namaskar?
Chandra Namaskar, or the Moon Salutation, is a sequence of twelve asanas that are designed to align your energy with the calming and soothing energy of the moon. Each pose flows seamlessly into the next, creating a harmonious and mindful practice. Here are the twelve amazing asanas of Chandra Namaskar:
Starting Pose: Tadasana (Mountain Pose):
Begin standing at the front of your mat with your feet together. Inhale and raise your arms overhead, bringing the palms together.
Chandra Angusthasana (Moon Toe Pose):
Exhale as you stretch to the right, clasping your left wrist with your right hand. Inhale back to the centre, then exhale to the left, repeating the wrist clasp.
Padahastasana (Hand to Foot Pose):
Inhale and hinge at the hips, reaching down towards the floor. Now, place both your hands on the mat on either side of your feet.
Ashwa Sanchalanasana (Equestrian Pose):
Step your right foot back into a lunge, lowering the knee to the mat. Breathe in, lift your chest and look towards the sky or the ceiling.
Shashankasana (Hare Pose):
Exhale, tucking your toes, and lift your hips towards the sky, bringing your forehead towards the mat.
Ashtanga Namaskara (Eight-Limbed Salutation):
Lower your knees, chest, and chin to the mat, keeping your hips elevated. This pose involves eight points of contact with the ground.
Bhujangasana (Cobra Pose):
Inhale, sliding forward into Cobra Pose, lifting your chest and arching your back.
Parvatasana (Mountain Pose):
Exhale, lifting your hips towards the sky, and come into a downward-facing dog position.
Ashwa Sanchalanasana (Equestrian Pose) - Left Leg:
Step your left foot forward into a lunge, lowering the right knee. Inhale, lift your chest, and gaze upward.
Padahastasana (Hand to Foot Pose):
Exhale and step your right foot forward to meet the left, bending your upper body from the hips to touch the feet.
Chandra Angusthasana (Moon Toe Pose):
Breathe in while rising up and stretching your body to the right, clasping your left wrist with your right hand. Breathe in again, back to the centre, then slowly breathe out towards the left.
End Pose: Tadasana (Mountain Pose):
Finally, return to the starting position with arms overhead, and palms together. Exhale and bring your hands to your heart centre.
Amazing Health Benefits of Moon Salutation:
Relieves Stress:
The Moon Salutation is renowned for its calming effects on the nervous system. The slow, fluid movements help to release tension, making it an excellent practice for stress relief and relaxation.
Improves Sleep:
Regular practice of Chandra Namaskar can aid in regulating sleep patterns. The rhythmic nature of the sequence helps to quiet the mind, making it an effective remedy for those struggling with insomnia or irregular sleep.
Balances Hormones:
The gentle stretches and mindful breathing in the Moon Salutation can help regulate hormonal imbalances. This is particularly beneficial for women, as it may alleviate symptoms associated with menstruation and menopause.
Enhances Flexibility:
The sequence involves a range of stretches that target various muscle groups, promoting flexibility and mobility. Over time, practitioners may experience increased suppleness in their joints and muscles.
Connects Mind And Body:
Chandra Namaskar is a holistic practice that encourages a deep connection between the mind and body. The deliberate and conscious movements cultivate mindfulness, helping practitioners stay present in the moment.
Cools Body:
Unlike the more dynamic Sun Salutation, which generates heat and energy, the Moon Salutation is characterized by its cooling and soothing nature. This makes it an ideal practice for balancing Pitta dosha in Ayurveda.
Conclusion
The Moon Salutation, with its gentle yet powerful impact on the mind and body, stands as a testament to the versatility of yoga. Incorporating this sequence into your routine can be a transformative experience, allowing you to harness the serene energy of the moon and bring balance to your life. As with any yoga practice, start slowly and listen to your body, gradually deepening your practice over time.
References:
- CHANDRA NAMASKAR -THE UNKOWN SOOTHER - Dr. Shonan P Padte
https://www.researchgate.net/publication/343736695_CHANDRA_NAMASKAR_-THE_UNKOWN_SOOTHER
