Chandra Namaskar: Steps and Benefits

LockerRoom Team

11 Dec 2022

Chandra namaskar, also known as the "moon salutation," is a series of twelve yoga poses that are performed in a specific sequence. The practice of chandra namaskar dates back to ancient India, where it was used as a way to honor the moon and to improve physical and mental health.

Chandra namaskar is considered to be a more gentle and calming practice than surya namaskar (the sun salutation), as it involves slower, more flowing movements and focuses on cultivating a sense of inner peace and well-being.

Chandra Namaskar Steps

The steps to perform chandra namaskar are as follows:

• Begin in a standing position, with your feet together and your arms by your sides. Take a few deep breaths, focusing on your breath and letting go of any tension in your body.
• Inhale and bring your arms up overhead, stretching upward and lifting your chest. Exhale and bend forward, touching your hands to the ground in front of your feet.
• Inhale and step your right foot back, coming into a low lunge position. Exhale and bring your left foot back, coming into a plank position.
• Inhale and lower your body down, coming into a cobra pose. Exhale and push back up, returning to the plank position.
• Inhale and bring your right foot forward, coming back into the low lunge position. Exhale and bring your left foot forward, returning to the standing position.
• Inhale and stretch your arms up overhead, stretching upward and lifting your chest. Exhale and bring your arms down by your sides.
• Inhale and stretch your arms out to the sides, opening your chest. Exhale and bring your arms down by your sides.
• Inhale and bend to the right, stretching your left arm up overhead and reaching your right hand to the ground. Exhale and return to the standing position.
• Inhale and bend to the left, stretching your right arm up overhead and reaching your left hand to the ground. Exhale and return to the standing position.
• Inhale and raise your arms up overhead, stretching upward and lifting your chest. Exhale and bring your arms down by your sides.
• Inhale and stretch your arms out to the sides, opening your chest. Exhale and bring your arms down by your sides.
• Inhale and stretch your arms up overhead, stretching upward and lifting your chest. Exhale and bring your arms down by your sides, returning to the starting position. Take a few deep breaths, feeling the benefits of the practice and allowing yourself to relax and unwind.

It is important to remember that chandra namaskar is a gentle and flowing practice, so it is important to move slowly and smoothly through the poses, focusing on your breath and allowing your body to relax. With regular practice, you will become more comfortable with the sequence and be able to move more smoothly and gracefully through the poses.

Chandra Namaskar Benefits

• Improved flexibility and range of motion: Chandra namaskar involves a series of poses that stretch and elongate the muscles, improving flexibility and range of motion. This can help to prevent injuries and improve athletic performance.
• Improved mental health: Chandra namaskar is a calming and meditative practice that can help to reduce stress and anxiety. The slow, rhythmic movements and focused breathing involved in chandra namaskar can help to calm the mind and promote a sense of inner peace and well-being.
• Improved balance and coordination: Chandra namaskar involves a series of poses that require balance and coordination. By practicing chandra namaskar regularly, you can improve your overall balance and coordination, leading to better athletic performance and a reduced risk of falls and injuries.
• Improved digestion and metabolism: Chandra namaskar involves a series of poses that stimulate the digestive system and improve metabolism. Regular practice of chandra namaskar can help to improve digestion and metabolism, leading to better overall health.
• Improved menstrual and menopausal symptoms: Chandra namaskar is a particularly beneficial practice for women, as it can help to alleviate menstrual and menopausal symptoms. The calming and gentle nature of the practice can help to reduce cramps, bloating, and mood swings, leading to improved overall health and well-being.

In addition to these physical and mental benefits, chandra namaskar also has spiritual benefits. The practice of chandra namaskar is believed to be a way to connect with the divine, as the moon is considered to be a symbol of the divine in many ancient cultures. By honoring the moon through chandra namaskar, practitioners can cultivate a deeper connection with the divine and experience a sense of inner peace and well-being.

ALSO READ | Benefits of Surya Namaskar: What you need to know

Chandra namaskar is a powerful and effective yoga practice that offers numerous physical and mental benefits. Whether you are a beginner or a seasoned yogi, chandra namaskar is an excellent addition to any fitness or wellness routine.