A gentle, step-by-step walk through Chandra Namaskar, the cooling counterpart to the Sun Salutation.
Most people who practice yoga have met the Sun Salutation. Far fewer have tried its quieter sibling, the Moon Salutation, or Chandra Namaskar. Where the sun sequence wakes you up, the moon sequence settles you down, which is exactly why it is traditionally practiced in the evening, ideally under moonlight.
If your days end with a busy mind and a tight back, this slow, flowing series of 14 poses is a lovely way to close them out. Here is how the practice works, how it differs from Surya Namaskar, and how to move through the full sequence safely.
Key Takeaways
– Chandra Namaskar is a calming, cooling practice, best done slowly in the evening rather than at a brisk morning pace.
– The traditional sequence has 14 poses, said to represent the 14 lunar phases, beginning and ending in Pranamasana.
– Unlike the Sun Salutation, it includes Ardha Chandrasana (a backbend with raised arms) after the low lunge.
– Regular practice can stretch and strengthen muscles, support circulation and digestion, and help balance your energy.
– Skip the sequence if you have a back injury or disc problems, and keep every transition gentle.
How the Moon Salutation Differs From the Sun Salutation
Think of the two salutations as yin and yang. Surya Namaskar is heat, light, and activity; Chandra Namaskar is cooling, receptive, and meditative. It is meant for the evening, when the moon is out.
The pacing is different too. Sun Salutations flow briskly from pose to pose, while the Moon Salutation asks you to slow everything down and let each shape breathe. It is also usually repeated fewer times in a session.
The structure has one key distinction: in Chandra Namaskar, Ardha Chandrasana follows the low lunge (Ashwa Sanchalanasana), a pose that does not appear in the classic sun sequence. The 12 steps of the Sun Salutation are linked to the 12 zodiac signs, while the 14 poses of the Moon Salutation mirror the 14 phases of the moon. Historically, the moon sequence is the younger practice, emerging in the late 20th century.
The 14 Poses, Step by Step
The full sequence runs out through eight poses and then retraces its path home: Pranamasana, Hasta Uttanasana, Uttanasana, Ashwa Sanchalanasana, Ardha Chandrasana, Parvatasana, Ashtanga Namaskara, Bhujangasana, and then back through Parvatasana, the lunge, Ardha Chandrasana, Uttanasana, Hasta Uttanasana, and finally Pranamasana.
1. Pranamasana (Prayer Pose)
Stand tall with your feet together and gaze forward. Press your palms together at the center of your chest and let your whole body soften. If your thighs rub together or your lower back complains, take your feet hip-width apart.
2. Hasta Uttanasana (Raised Arms Pose)
Inhale and sweep your arms overhead, about shoulder-width apart. Keeping the arms straight, arch gently backward. If the backbend feels awkward, simply reach the arms straight up without leaning back.
3. Uttanasana (Standing Forward Fold)
Exhale and hinge forward from the hips, letting your torso drape toward your legs and your palms reach the floor beside your feet. Bend your knees if you have back issues, and rest your hands on your ankles if the ground feels far away.
4. Ashwa Sanchalanasana (Low Lunge)
Inhale, step your right leg back as far as you can, and lunge onto the left knee with the back toes tucked. Lift your chest, look up, and steady yourself with your fingertips on the ground.
5. Ardha Chandrasana (Half Moon Pose)
Still in the lunge, inhale and stretch your arms overhead, arching back as you lift your chin toward the sky.
6. Parvatasana (Mountain Pose)
Exhale, plant your hands, and step the front foot back to meet the other. Lift your hips high, straighten your legs and back, and press your chest toward your ankles. A soft bend in the knees is fine if the stretch is intense. Take a few slow breaths here.
7. Ashtanga Namaskara (Eight-Limbed Salute)
Exhale and lower your knees first, then your chest and chin to the floor, keeping the hips and abdomen lifted and your palms beside your chest.
8. Bhujangasana (Cobra Pose)
Inhale, point your feet back, and slide your chest forward and up into a gentle backbend. Keep your hips and thighs grounded, your elbows slightly bent, and your shoulders squared. Engaging the buttocks and thighs protects the lower back.
9 to 14. The Return Journey
From Cobra, exhale back into Parvatasana and breathe. Then inhale into the low lunge, rise into Ardha Chandrasana, fold into Uttanasana, lift into Hasta Uttanasana, and finish where you began, in Pranamasana.
One thread holds the whole practice together: the breath leads every movement. Inhale as you lift or extend, exhale as you fold, and keep each transition smooth rather than rushed.
What Regular Practice Can Do for You
Because it is slow and deliberate, the Moon Salutation is particularly soothing for anyone feeling stressed or overstimulated at the end of the day. It can also help channel creative energy and reduce anger.
Physically, the sequence stretches and strengthens muscles throughout the body, improves flexibility, and supports both circulation and digestion. Done consistently, it helps balance your energy so you feel steadied rather than drained, and it can build confidence too.
Getting Started as a Beginner
A few habits make the practice safer and more rewarding:
Warm up first, and never force your body into a shape.
Pay attention to alignment in each pose to avoid strain.
Learn the breath pattern for each transition before speeding anything up.
End with a proper rest in Savasana, perhaps paired with mindful breathing or a simple affirmation.
Practice regularly; the benefits build with consistency.
Avoid the sequence entirely if you have a back injury or disc problems.
Frequently Asked Questions
When is the best time to practice the Moon Salutation?
Traditionally it is done in the evening, when the moon is visible. It suits the end of the day because its slow, cooling nature helps the body and mind wind down rather than rev up.
How is the Moon Salutation different from the Sun Salutation?
The moon sequence is slower, calming, and has 14 poses (echoing the lunar phases), while the sun sequence is brisk, energizing, and has 12 steps linked to the zodiac. Chandra Namaskar also adds Ardha Chandrasana after the low lunge.
Can beginners do Chandra Namaskar?
Yes, especially with modifications like bent knees in the forward fold or hands on the ankles instead of the floor. Anyone with a back injury or disc issues should skip it, and everyone should warm up first.
The Bottom Line
The Moon Salutation is a gentle, meditative flow of 14 poses designed to cool and calm you when the day is done. It mirrors the Sun Salutation in spirit but reverses its energy, trading speed and heat for slowness and ease. Move with your breath, respect your body’s limits, and practice it consistently in the evening, and it can become a genuinely restorative ritual for both body and mind.
This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Consult a qualified healthcare provider before beginning any new exercise or yoga practice, especially if you have an injury or existing health condition.
References
No reference URLs were provided in the source digest for this article.