CH
Chandra Namaskar
चन्द्र नमस्कार
Intermediatestanding
Target Muscles
full bodyhip adductorsobliques
Benefits (5)
- + Cooling evening practice
- + Opens hips and side body
- + Balances Surya Namaskar
- + Calming and grounding
- + Complete lateral flow
Avoid If (2)
- - Knee injuries (modify squats)
- - Hip injuries
About
Chandra Namaskar (Moon Salutation) is a cooling, lateral flow — the feminine counterpart to Sun Salutation.
Step-by-Step Instructions
1
1. Tadasana — Namaste.
2
2. Urdhva Hastasana — side bend (right, then left).
3
3. Utkata Konasana (Goddess Squat).
4
4. Utthita Trikonasana (right side).
5
5. Parighasana (Gate Pose — right).
6
6. Anjaneyasana (Low Lunge — right foot).
7
7. Malasana (Deep Squat).
8
8. Anjaneyasana (left foot).
9
9. Parighasana (left side).
10
10. Goddess → Side bend → Tadasana. (1 round)