In the realm of yoga, the practice of Chandra Namaskar, or “Moon Salutation,” holds a special significance, particularly when performed during the full moon. While many are familiar with Surya Namaskar, or “Sun Salutation,” Chandra Namaskar is uniquely designed to balance the body and energy in alignment with lunar cycles.
The full moon symbolises a time of completion, renewal, and introspection, inviting practitioners to harness its soothing energy. Indian philosophical texts such as the Bhagavad Gita remind us, “As a man surrenders to Me, I reward him accordingly” (Gita 4.11). This is emblematic of our practice—surrendering to the deeper energies of the universe, allowing the moon’s gentle glow to guide our journey inwards.
Additionally, the Upanishads speak profoundly of introspection and connection to the cosmos:
“The moon shines because of the sun’s light. In the same way, the Self shines as the ultimate reality.”
This inner illumination is nurtured through the mindful practice of Chandra Namaskar, especially under the luminous swath of a full moon.”
Significance of 14 Postures
The sequence of 14 postures is symbolically rich in the Indian context, as it echoes the lunar calendar’s delineation of the month. There are approximately 14 days from the new moon to the full moon and back again, a cycle of balance and reflection. Each posture aligns with this rhythm, helping practitioners tune into their own cycles of growth, reflection, and release.
How to Practice Chandra Namaskar
Begin your practice on the left side of your mat, moving sequentially to the right and then returning to your starting point, ending on the Chandra side of your body. Here’s a detailed breakdown of each pose:
1. Tadasana (Mountain Pose): Stand tall with feet together, arms at your sides. Ground through your feet and reach upwards, lengthening through your spine.
2. Pranamasana (Prayer Pose): Bring your palms to heart center, bowing slightly in reverence to the universe and your inner self.
3. Parsva Tadasana (Side Stretch Pose): With hands at heart centre, inhale as you extend arms overhead. Exhale and lean to the left, feeling the stretch along the right side of your body.
4. Utkata Konasana (Goddess Pose): Step feet wide to form a squat, with toes turned out. Bend your knees deeply, placing your arms in a cactus position or overhead.
5. Trikonasana (Triangle Pose): Step left foot parallel to the short edge of the mat. Extend right leg straight, and reach the left arm towards the left foot as the right arm reaches to the sky, ensuring your torso remains open.
6. Parvottanasana (Reverse Table Pose): Bend forward over your left leg with hands reaching to the floor or blocks, keeping the back foot at a 45-degree angle.
7. Anjaneyasana (Low Lunge) to the left: Bend your knee of back leg (right foot), lowering the knee, flat foot on the mat) and bringing hands to heart centre or overhead, opening through your chest. Move into a gentle backbend
8. Skandansana (Lateral Lunge): Shift your weight to the left, bending the knee and straightening the right leg. Glide your hands to the ground inside your left foot, if comfortable.
9. Skandansana on the right side: Transition back and repeat the lateral lunge on the right side.
10. Anjaneyasana on the right side: Turn to the right with your left foot at the back into a lunge, maintaining a deep bend in the front knee, opening the heart, hands together over the head. Move into a gentle backbend.
11. Parsvottanasana facing right: Shift into a forward bend over your right leg, hands to the floor or blocks.
12. Trikonasana with right foot facing long edge: Open the right arm skyward as the left roots into the earth, forming a triangle.
13. Utkata Konasana (again): Return to the Goddess position to cultivate strength and stability.
14. Parsva Tadasana leaning to the right: Conclude by returning to standing, reaching arms overhead and bending to the right.
15. Pranamasana: Bring your hands back to heart centre, grounding your energy.
16. Tadasana: Return to Mountain Pose, integrating the benefits of the practice.
Benefits of Chandra Namaskar
- Physical Benefits: Enhances flexibility, strength, and balance; it engages multiple muscle groups and opens the hips and chest.
- Mental Benefits: Promotes peace and calmness, reducing stress and anxiety, further integrating mindfulness into one’s routine.
- Emotional Benefits: Encourages self-reflection, creativity, and intuition, enhancing emotional resilience during transitional periods.
Limitations
- Practitioners with knee or hip injuries should approach certain poses with caution.
- It may not be appropriate during menstruation for some women, as the cycle is influenced by the lunar cycle.
- Practising without proper instruction or alignment awareness may risk strain or injury, so beginners should consider guidance from a qualified instructor.
A Final Note
As you engage in Chandra Namaskar, align your practice with the themes of reflection and renewal under the full moon. Allow the energy of the moon to inspire your movements and to cultivate a deeper connection with your own internal rhythms.
To support your practice, listen and meditate with this mantra:
Embrace this sacred dance under the moonlight, celebrating your connection to the cosmos and your own essence.