IntermediatestandingMoon Salutation
Chandra Namaskar · चन्द्र नमस्कार
Also known as: Moon Salute · Lunar Salutation
Moon Salutation, also called Moon Salute is a classical yoga posture. Its Sanskrit name Chandra Namaskar translates word-for-word as: Chandra (Moon) · Namaskar (Salutation). From a standing position, the body roots firmly through the feet while the spine extends upward. The posture works to engage the obliques. Opens hips and side body. Balances surya namaskar. It is particularly valued for quieting an anxious mind and supporting restful sleep. Suitable for intermediate practitioners with foundational yoga experience, it is a meaningful addition to any practice, particularly beneficial for beginners.
Anatomy Involved
Benefits
- Cooling evening practice
- Opens hips and side body
- Balances Surya Namaskar
- Calming and grounding
- Complete lateral flow
- Full anatomical benefits — muscles, joints, organs →
Avoid If
Knee Injury
Deep flexion or rotation at the knee can strain ligaments, meniscus, or cartilage, especially in a compromised joint.
Do not allow the knee to travel beyond the ankle; keep weight evenly distributed and use a block under the hand for support.
Hip Injury
Deep hip flexion, external rotation, or weight-bearing can aggravate labral tears, impingement, or bursitis.
Do not force the hip into deep external rotation; keep the foot turned out only as far as is pain-free.
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
6 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Ground firmly through all four corners of both feet
- 2Engage the quadriceps by lifting the kneecaps
- 3Lengthen the spine from the tailbone to the crown of the head
- 4Draw the shoulder blades down and back
- 5Maintain steady, even breathing throughout
- 6Allow the hip joints to open gradually — never force
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
knee injury
Skip deep squat — stay in shallow goddess.
Target Areas
Practice Flow
How to Practice
1. Tadasana — Namaste.
2. Urdhva Hastasana — side bend (right, then left).
3. Utkata Konasana (Goddess Squat).
4. Utthita Trikonasana (right side).
5. Parighasana (Gate Pose — right).
5 more steps remaining
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Frequently Asked Questions
Common questions about Chandra Namaskar
What is Moon Salutation?
Moon Salutation, also called Moon Salute is a classical yoga posture. Its Sanskrit name Chandra Namaskar translates word-for-word as: Chandra (Moon) · Namaskar (Salutation). From a standing position, the body roots firmly through the feet while the spine extends upward. The posture works to engage the obliques. Opens hips and side body. Balances surya namaskar. It is particularly valued for quieting an anxious mind and supporting restful sleep. Suitable for intermediate practitioners with foundational yoga experience, it is a meaningful addition to any practice, particularly beneficial for beginners.
What are the benefits of Moon Salutation?
Cooling evening practice. Opens hips and side body. Balances Surya Namaskar. Calming and grounding. Complete lateral flow.
Who should avoid Moon Salutation?
Avoid this pose if you have: Knee injuries (modify squats), Hip injuries.
How many steps are in Moon Salutation?
Moon Salutation is practiced in 10 steps. Tadasana — Namaste.
Is Moon Salutation suitable for beginners?
Moon Salutation is an intermediate-level pose. Beginners should practice with props or under guidance.
What conditions does Moon Salutation help with?
Moon Salutation is therapeutic for: anxiety, insomnia, flexibility.
What poses should I do before Moon Salutation?
Prepare with: Tadasana, Adho Mukha Svanasana, Standing Forward Bend. These warm up the relevant muscles and joints.
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