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Chandra Namaskar steps, Benefits, Precautions, Right ways, Best timings.

Chandra Namaskar steps

What is Chandra Namaskar?

The word Chandra means moon and namaskar means salutation, just as the moon has no light of its own, it reflects the light of the sun, so the practice of chandra namaskara is just the reflection of Surya Namaskar. There are the same sequences of asanas as Surya namaskar, except that Ardha Chandra asana ( half moon pose ). Ardha Chandra asana is performed after Ashwa Sanchalan asana. There are more differences between moon salutations and sun salutations as follows: 

In the sun salutation, twelve positions relate to the twelve zodiac or solar phases of the year, while the 14 prayer positions of chandra namaskara relate to the fourteen lunar phases. In the lunar calendar, the fourteen days before the full moon are known as Shukla paksha, the bright fortnight, and the fourteen days after the full moon are known as Krishna paksha, the dark fortnight.

In Chandra namaskar, there are 9 poses and 14 steps or prayer positions. These 14 steps are in the half round, with both legs completing 28 steps. While Surya Namaskar has 12 yoga poses and steps.

Why do Chandra Namaskar?

The lunar energy flows within Ida Nadi. it has cool, relaxing, and creative qualities. Ida is the introverted, feminine, or mental force that is responsible for consciousness. chandra namaskara helps us to restore this energy flow within our body.

Chandra Namaskar steps

  1. Namaskar asana ( prayer pose )
  2. Hastauttan-asana ( raised arms pose / Arms up towards the sky )
  3. Padahastasana (hand-to-foot pose )
  4. Ashwa Sanchalanasana ( horse riding pose )
  5. Ardha chandra asana ( half moon pose )
  6. Parvatasana ( mountain pose )
  7. Ashtanga namaskar ( eight limb salutation pose )
  8. Bhujangasana ( cobra pose )
  9. Parvatasana ( mountain pose )
  10. Ashwa Sanchalanasana ( horse riding pose )
  11. Ardha chandra asana ( half moon pose )
  12. Padahastasana (hand-to-foot pose )
  13. Hastauttan-asana ( raised arms pose / Arms up towards the sky )
  14. Namaskar asana ( prayer pose )

Benefits of Doing Chandra Namaskar:

  1. It helps us to make our spine flexible. In this sequence we do Bhujangasana and Ardha Chandrasana with the spine arch, so regular practicing of this Chandra namaskar helps us to make flexible our back.
  1. These 14 steps in half round help us to improve our blood circulation and gives strengthen our muscles and body.
  1. Regular practicing of chandra namaskar manages stress and anxiety, moon is the symbol of cool, peace, relaxation, and calm so after doing chandra namaskara you will feel all the things in your body physically and mentally.
  1. Practicing these 14 steps in the right way and guidance of the guru will stimulate chakras within the body. 
  1. In these sequences, we do a backbend, forward bend, extension, and flexion, so practicing this improves our digestion systems. 
  1. Regular practice of chandra namaskar promotes deep relaxation in the yoga seekers, which gives a soothing effect to the nervous system. this brings a positive approach towards the stimulation responsible for initiating stress and anxiety.

Chandra Namaskar (Moon salutation) Precautions

  1. Do not practice this after having a meal. Give the 3 hours gap after your meal. 
  1. Beginners students learn this first properly under the guidance of your guru. you could have any kind of injury so do not do it forcefully.
  1. When you will do Hast than asana so don’t go more back it can hurt you. try to do according to your body.
  1. Forcing the backbend might result in falling back and you can get hurt in the back of the head.
  1. Avoid doing any poses forcefully, like here ardha chandra asana don’t do advanced backbend try modifications.
  2. If you have any kind of injuries and surgery so use props and don’t force and pressure on joints like ankles, knees, and shoulders.

Right ways of doing Chandra Namaskar

  1. Beginners students learn first and do with modification.
  2. The practice of this chandra namaskar in the evening after sunset and at night.
  3. When you will practice so your stomach should be empty.
  4. Practice 5-6 rounds every day in the evening.

Best timing to do Chandra namaskar

  1. Practice in the evening and at night on an empty stomach.
  2. The beautiful time is when the moon is fully visible.


In this blog, we discussed chandra namaskara in the right way. this moon salutation improves flexibility and backbend and gives perfect shapes to our body. if you are a yoga lover so join our YTTC programs every month and learn deep knowledge of yoga, and make your career healthy and happy.

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