IntermediatestandingChandra Namaskar
चन्द्र नमस्कार
Chandra Namaskar (Moon Salutation) is a cooling, lateral flow — the feminine counterpart to Sun Salutation.
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 injuries (modify squats)
- Hip injuries
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
About this Pose
Chandra Namaskar (Moon Salutation) is a cooling, lateral flow — the feminine counterpart to Sun Salutation.
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
Register free to see the complete instructions
Register Free to ContinueAlready registered? Login
Frequently Asked Questions
Common questions about Chandra Namaskar
What is Chandra Namaskar?
Chandra Namaskar (Moon Salutation) is a cooling, lateral flow — the feminine counterpart to Sun Salutation.
What are the benefits of Chandra Namaskar?
Cooling evening practice. Opens hips and side body. Balances Surya Namaskar. Calming and grounding. Complete lateral flow.
Who should avoid Chandra Namaskar?
Avoid this pose if you have: Knee injuries (modify squats), Hip injuries.
How many steps are in Chandra Namaskar?
Chandra Namaskar is practiced in 10 steps. Tadasana — Namaste.
Is Chandra Namaskar suitable for beginners?
Chandra Namaskar is an intermediate-level pose. Beginners should practice with props or under guidance.
What conditions does Chandra Namaskar help with?
Chandra Namaskar is therapeutic for: anxiety, insomnia, flexibility.
What poses should I do before Chandra Namaskar?
Prepare with: Tadasana, Adho Mukha Svanasana, Standing Forward Bend. These warm up the relevant muscles and joints.
Related Poses
Similar poses you might enjoy
Build Your Own Sequence
Combine Chandra Namaskar with other poses