Moon Salutations (Chandra Namaskar): Full Moon Rituals
Moon Salutations or Chandra Namaskar will help you to cool down, rejuvenate and relax. Surya Namaskar usually moves forward and back on your mat. Chandra Namaskar starts on the right side of your mat, and we move sideways. Chandra Namaskar activates the Ida Nadi, the lunar force connected to intuition. Ida is the feminine, intuitive, psychic energy which has cool relaxing and creative qualities. The 13 Asana or postures represent the 13 phases of the moon.
Transcript
Namaste.
So today we're going to do moon salutations or Chandra Namaskar which is different from Surya Namaskar or sun salutations.
Chandra Namaskar will help you to cool down,
To rejuvenate and relax.
Surya Namaskar usually moves forward and back on your mat whereas Chandra Namaskar starts on the right side of your mat and we move sideways and end on the left,
That's one round,
Then we do a second round and back on the right.
We'll do four rounds together.
The practice of moon salutations activates the Ida Nadi,
The lunar force connected to intuition.
Ida is the feminine,
The intuitive,
Psychic energy which has cooling,
Relaxing and creative qualities.
The first round starts with the left leg to activate the lunar energy of the Ida Nadi and the thirteenth asana or postures represents the thirteen phases of the moon.
So let's begin together,
Just listen to my instructions and begin to tune into your body.
So standing on the right side of your mat,
Feet are hip width distance apart,
Raise both hands up overhead and keeping your arms close to your ears,
You're going to inhale and come up onto your toes.
Exhale slowly and come down.
Keeping your palms together,
Inhale,
Lengthen your spine and exhale,
Tilt over to your left.
Inhale,
Come back to centre.
Exhale,
Tilt to your right.
Inhale,
Come back to centre.
Release your hands and as you do,
Step your left leg out wide to the left.
Turn your feet outwards so that they point towards the corners of your mat.
Bend your knees,
Bend your elbows and sit down.
Your upper arms are in line with your shoulders,
Your hands are pointing upwards and just sit as low as you can in goddess pose.
Keep your back straight,
Tuck your tailbone in and make sure you're not arching your spine so keep your abdominal muscles pulled in.
You can touch your index finger to your thumb and extend out your other three fingers in chin mudra.
From this position,
Straighten your arms in line with your shoulders and straighten your legs,
Standing briefly like a five pointed star.
Turn your right foot in slightly so it's at 90 degrees and turn your left foot out so it's pointing to the left side of your mat.
Your arms are in line with your shoulders.
Inhale to lengthen your spine and lean over to your left and tilt down to grab your left ankle,
Raising your right hand up to the sky.
Your gaze is up towards your right hand for trikonasana.
Bring your right hand down to the floor,
Release your left.
Both hands are now either side of your left foot.
Turn your right foot in so both feet are pointing forwards.
Bring your right hip forward and push your left hip back so your hips are now aligned with the short edge of the mat and lower your torso down and try to touch your forehead to your left knee.
If you're not able to,
Don't bend your leg,
Just keep your leg straight and stay at whatever level you're able to stay at.
You can come up onto your fingertips if necessary.
Now,
Bend your left knee a little and bring your right knee down onto your mat.
You might want to shuffle your left foot forwards just a bit in order to widen your stance and get a good stretch here,
But your right foot is flat on the floor pointing backwards.
You're going to inhale,
Lift the chest,
Raise both hands up,
Palms together,
And lean into your front knee to lower your seat as much as you can and arch backwards.
Exhale,
Release your hands down to the floor,
Either side of your left foot.
Now,
Put your weight into your right hand and keeping your left leg bent,
Pivot your body weight round to sit down on your left leg,
Moving your hips around to come into a low side squat on your left side.
Your right leg is out straight and your right foot is on its heel,
Toes pointing up.
You want to try and lower your left heel down to the floor if possible and bring your hands to heart centre,
But if you're not able to,
You can stay on your toes and lean forwards onto your hands to help you balance.
Now,
We'll do the whole thing in reverse.
So,
Lift up and switch to a low side squat on the right side.
Your left leg is straight,
Your left foot is on its heel,
Toes pointing up.
Sit down on your right leg with your right heel on the floor if you can and hands in prayer,
Or you can stay on your toes and use your hands for balance.
Now,
Place both hands either side of your right foot,
Turning your body,
And pivoting your hips so that they're facing towards the right side of the mat.
Place your left knee down on the ground,
Foot flat on the floor.
Inhale to lift the chest and raise your arms up,
Palms together,
Lean into that front knee and lower your seat as much as you can and arch back.
Exhale,
Release your hands down to the mat,
Tuck your toes on your left foot and straighten your left leg,
And touch your forehead to your knee.
Grab hold of your right ankle with your right hand,
Raise your left hand up to the sky for Trikonasana.
Now,
Look down to your right foot and using your breath,
Inhale to bring yourself back up to standing,
Turning both feet towards the corners,
Bend your elbows,
Bend your knees,
And sit as low as you're able to.
Back is straight,
Abdominal muscles pulled in,
And your fingers are in Chin Mudra.
Now,
Straighten your legs and step your right leg towards your left,
About hip width distance apart.
Raise your hands up overhead,
Palms together,
Inhale to lengthen your spine,
And exhale,
Slowly tilt to your left.
Inhale,
Back to centre.
Exhale,
Tilt to your right.
Inhale,
Back to centre.
Inhale,
Come up onto your toes,
And exhale,
Slowly come down and lower your arms.
So that was one round of moon salutations,
Or Chandranamaskar,
Moving from right to left.
We'll do another round,
Moving left to right,
Just a little faster.
So inhale,
Raise both hands up overhead and come up onto your toes.
Exhale,
Come down.
Inhale to lengthen your spine,
And exhale,
Tilt to your left.
Inhale,
Back to centre.
Exhale,
Tilt to your right.
Inhale,
Come back to centre.
Raise your right leg up and step it out wide to the right,
And come into Goddess Pose,
Turning your feet outwards to the corners of the mat,
Bending your knees,
Bending your elbows,
And sit down.
Your back is straight,
Abdominals pulled in,
Your fingers in Chin Mudra.
From this position,
Straighten your hands,
Straighten your legs,
Come briefly into that five-pointed star.
Turn your left foot in so it's at 90 degrees,
Turn your right foot out so it's pointing forwards.
Your arms are in line with your shoulders,
Extend your fingers.
Inhale to lengthen your spine and lean over to your right side before tilting down to grab your right ankle to come into Trikonasana.
Your left hand extends up towards the sky and your gaze is towards your left hand.
Now look down towards your right foot,
Bring your left hand down to the floor,
Release your right,
So both hands are now either side of your right foot.
Turn your left foot so it's now pointing forwards,
Slightly twist your hips.
Exhale and touch your forehead to your knee.
Now bend your right knee and bring your left knee down onto the mat,
Left foot flat on the floor.
Inhale to lift the chest and raise both hands up,
Palms together,
Leaning into that front knee and lowering your seat as much as you can and arching back.
Exhale,
Place both the hands on the floor,
Either side of your right foot.
Put your weight into your left hand and pivot your body weight to sit down on your right foot,
Moving your hips around to come into a low side squat on your right.
Left leg is straight,
Left foot is on its heel.
Lower your right heel down to the floor if you can and bring hands together at heart centre,
Or stay on your toes and lean forwards onto your hands for balance.
Now inhale,
Lift up and switch to a low side squat on the left side.
Right leg is straight,
Right foot is on its heel.
Now place both hands down either side of your left foot and twist your hips round.
Place your right knee down,
Right foot is flat on the floor.
Inhale,
Lift your chest and raise both your arms up overhead,
Palms touching,
And lean into that front knee and lowering your seat as much as you can whilst you arch back.
Exhale,
Release your hands down to the mat,
Toes on your right foot,
Straighten your right leg,
Straighten your left leg.
Exhale and touch your head to your left knee.
Now turn your right foot out and grab hold of your left ankle with your left hand.
Inhale,
Raise your right hand up,
Your gaze is up towards your right hand for Trikonasana.
Look down towards your left foot and use your inhale to bring you back up to standing.
Turn both feet out towards the corners.
Exhale,
Bend your knees,
Bend your elbows and sit as low as you can.
Back straight,
Abdominals in for Goddess Pose.
Inhale,
Straighten your legs and step your left leg towards your right,
Hip width distance.
Inhale,
Arms up overhead,
Palms touching.
Exhale,
Tilt to your left.
Inhale,
Back to centre.
Exhale,
Tilt to your right.
Inhale,
Back to centre.
Inhale,
Come up onto your toes.
Exhale,
Come down and slowly release your hands down to your sides.
That was two rounds of Chandranamaskar.
We'll do two more together in one flow.
So moving right to left,
Starting round three.
So inhale,
Arms up overhead,
Palms touching and come up onto your toes.
Exhale,
Come down.
Inhale to lengthen and exhale,
Tilt to your left.
Inhale,
Back to centre.
Exhale,
Tilt to your right.
Inhale,
Back to centre.
Now step out wide to your left side,
Turning both feet out.
Bend your knees,
Bend your elbows.
Exhale and sit down low.
Your back is straight,
You're not arching your spine.
Keep your abdominal muscles pulled in.
Now inhale,
Straighten your legs,
Straighten your arms.
Five pointed star.
Right foot turns in,
Left foot turns out.
Arms are up in line with your shoulders.
Inhale to lengthen,
Exhale,
Lean over to your left side and tilt down to grab your left ankle.
Right hand is up towards the sky and look up to your right hand for Trikonasana.
Bring both hands down either side of your left foot.
Turn your right foot in slightly and twist your hips.
Exhale and touch your forehead to your left knee.
Now bend your left leg and bring your right knee down onto the mat,
Right foot flat on the floor.
Inhale,
Lift your chest,
Raise both hands up,
Palms together.
Lean into your left knee and lower your seat as much as you can and stretch,
Arching back.
Exhale,
Release the hands to either side of your left foot.
Bring your weight onto your right hand and pivot onto your left foot,
Coming into a low side squat on the left side.
Your right leg is straight,
Your right foot is on its heel.
Left heel is on the floor if you can.
Hands are in prayer,
All they used for balance.
Inhale,
Lift up and switch to a low side squat on the right hand side.
Left leg is straight,
Your left foot is on its heel.
Sit down on your right leg.
Exhale,
Place both hands either side of your right foot.
Turn your body in and twist your hips to the left.
Place your left knee down on the ground,
Your left foot is flat on the floor.
Inhale to lift the chest and raise your arms up,
Palms together,
Leaning into your front knee and lowering your seat as much as you can as you arch back.
Exhale,
Release the hands down to the mat.
Tuck the toes on your left foot and straighten your left leg.
Now straighten your right leg,
Bringing your forehead to your right knee.
Grab your right ankle with your right hand.
Inhale,
Lift your left hand up and your gaze is towards your left hand for Trikonasana.
Look down towards your right foot and inhale to bring you back up to standing,
Pointing both feet out towards the corners.
Exhale to bend your knees,
Bend your elbows,
Your fingers are in Chinmoodra and sit as low as you can into Goddess Pose.
Back is straight,
Abdominal muscles pulled in and your tailbone is tucked.
Inhale,
Straighten your legs and step your right leg towards your left hip width distance.
Raise your hands up,
Overhead palms together and inhale to lengthen.
Exhale,
Tilt to your left.
Inhale,
Back to centre.
Exhale,
Tilt to your right.
Inhale,
Back to centre.
Inhale,
Come up onto your toes and exhale,
Slowly come down and lower your arms to your sides.
Last round.
Inhale,
Arms up and come up onto your toes.
Exhale,
Come down.
Inhale,
Lengthen your spine and exhale,
Tilt to your left.
Inhale,
Back to centre.
Exhale,
Tilt to your right.
Inhale,
Back to centre.
Exhale,
Raise your right leg up and step it out wide to the right,
Turning your feet outwards.
Exhaling,
Bend your knees,
Bend your elbows and sit.
Your back is straight,
Abdominals in,
Hands are in Chinmoodra.
Inhale,
Straighten your legs,
Straighten your arms,
Five Pointed Star.
Left foot turns in,
Right foot turns out,
Arms are in line with your shoulders.
Inhale to lengthen and exhale,
Lean to your right,
Tilt down to grab your right ankle,
Raise your left hand up towards the sky and your gaze is up towards your left hand,
Trikonasana.
Look down to your right foot,
Bring both hands either side of your right foot,
Turning your left foot in,
Exhale and touch your forehead to your right knee.
Bending your right knee and bring your left knee down onto the mat,
Left foot flat on the floor.
Inhale to lift your chest,
Raise both arms up overhead,
Palms together,
Leaning into your front knee to lower your seat as you arch back.
Exhale,
Both hands either side of your right foot and shift your weight onto your left hand,
Pivot your weight and sit down low on your right side,
Moving your hips into a low side squat on your right side.
Left leg is straight,
Left foot is on its heel,
Right heel is on the floor or on your toes.
Inhale,
Lift up and switch to a low side squat on the left side,
Right leg is straight,
Right foot is on its heel,
Hands are at heart centre or out in front for balance.
Place both hands down either side of your left foot and twist your hips around,
Place your right knee down,
Right foot flat on the floor.
Lift your chest,
Raise both arms up overhead,
Palms touching,
Lowering your seat as much as you can as you arch backwards.
Exhale,
Release both hands down to the mat,
Tuck the toes on your right foot,
Straighten your right leg,
Straighten your left leg,
Exhale and touch your forehead to your left knee.
Now turn your right foot out,
Grab hold of your left ankle with your left hand,
Inhale,
Raise your right hand up and your gaze is up towards your right hand for Trikonasana.
Look down to your left foot and use your inhale to bring you back up to standing,
Turning both feet out towards the corners and as you exhale,
Bend your knees,
Bend your elbows and sit down as low as you can in Goddess Pose,
Back straight,
Abdominals in,
Tailbone tucked.
Inhale,
Straighten your legs and step your left leg towards your right hip width distance,
Inhale,
Your arms come up and overhead,
Palms touching,
Exhale,
Tilt to your left,
Inhale back to centre,
Exhale,
Tilt to your right,
Inhale back to centre.
Inhale,
Come up onto your toes and exhale,
Slowly come down and slowly release your hands down to your sides.
So that was four rounds of Chandranamaskar.
Thank you so much for practising with me today and we'll catch up again tomorrow.
4.6 (32)
Recent Reviews
Cathleen
May 28, 2025
Lovely guidance and clear instructions. A nice ending to the day.
Katrina
May 6, 2025
Thank you so much for sharing this practice ♥️ your guidance was so helpful and clear! Thank you!! 🙏
Miranda
July 30, 2020
I really love this, and have done it several times. I am an advanced yoga practitioner and teacher so I know the poses and can do them safely. I would suggest that this is better for those who already have *some* yoga experience, since it is all audio. I also found the cue in pyramid pose “touch your forehead to your knee” to lack inclusivity for those with less flexibility. I suggest “move your forehead towards your knee”... it doesn’t have to touch to be effective! Thank you lovely Goddess teacher, I have benefited greatly from your offering!