Intro to Moon Salutations

May 20, 2021

Intro to Moon Salutations | Mukha Yoga

Surya Namaskar is a staple sequence in both modern and traditional yoga practices. Sun Salutations serve well to awaken the body shortly after rising. At the end of the day, its calming counterpart is available to bring your energy back down. Chandra Namaskara, or Moon Salutation, offers a wonderful way to wind down and prepare the mind and body for rest.

A Moon Salutation Sequence

As you go through this flow, you may choose to picture the stages of the moon’s cycle with Tadasana representing the New Moon and Yogi’s Squat embodying the Full Moon.

Begin in Tadasana / Mountain Pose. Inhale to extend your arms long overhead into Urdhva Hastasana / Upward Mountain. Exhale and side stretch to the right, leaning into Standing Crescent Pose. Inhale to center and exhale, repeating on the left side. Exhale to step your feet apart wide, facing the long edge of your mat. Soften your knees as you squat down into Goddess Pose  as you find Sukhasana / Cactus Arms  and Anjuli Mudra. Inhale to release the squat to Star Pose. Exhale, bring your right hand to your shin or calf, reach your left arm up and rotate your chest towards the ceiling to find Trikonasana / Triangle Pose. Exhale, lower your left arm to frame your front foot. Square both hips towards the front and fold over your right leg to find Parsvottanasana / Pyramid Pose. Inhale, step your left foot back, bend your right knee and lower into Anjaneyasana / Low Lunge. Exhale, lower both hands and turn inwards on the ball of your right foot to find Skandasana / Side Lunge  towards the long edge of your mat. Exhale, adjust both legs to find Yogi’s Squat / Malasana.

From here the sequence is reversed, turning towards the left and repeating the entire loop on the opposite side.

Anjuli Mudra | Mukha Yoga

A Moon Salutation Sequence

As you go through this flow, you may choose to picture the stages of the moon’s cycle with Tadasana representing the New Moon and Yogi’s Squat embodying the Full Moon.

Begin in Tadasana / Mountain Pose. Inhale to extend your arms long overhead into Urdhva Hastasana / Upward Mountain. Exhale and side stretch to the right, leaning into Standing Crescent Pose. Inhale to center and exhale, repeating on the left side. Exhale to step your feet apart wide, facing the long edge of your mat. Soften your knees as you squat down into Goddess Pose  as you find Sukhasana / Cactus Arms  and Anjuli Mudra. Inhale to release the squat to Star Pose. Exhale, bring your right hand to your shin or calf, reach your left arm up and rotate your chest towards the ceiling to find Trikonasana / Triangle Pose. Exhale, lower your left arm to frame your front foot. Square both hips towards the front and fold over your right leg to find Parsvottanasana / Pyramid Pose. Inhale, step your left foot back, bend your right knee and lower into Anjaneyasana / Low Lunge. Exhale, lower both hands and turn inwards on the ball of your right foot to find Skandasana / Side Lunge  towards the long edge of your mat. Exhale, adjust both legs to find Yogi’s Squat / Malasana.

From here the sequence is reversed, turning towards the left and repeating the entire loop on the opposite side.

You’ll notice that this sequence focuses primarily on the lower body, unlike sun salutations which awakens the upper body and core. The asanas in Chandra Namaskar are more grounding to encourage a state of relaxation. Practice 3-5 rounds before bed to flow into a peaceful night's sleep.

Victoria Maybee l Mukha Yoga

By Victoria Maybee; All Rights Reserved @2021

Victoria Maybee l Mukha YogaBy Victoria Maybee; All Rights Reserved @2021



Also in The Community Hub

How to Use Malas

November 29, 2021

A mala necklace is a string of 108 connected beads or a strand with any multiple of nine (i.e., 27, 54).  It is used to cut through the dissonance and quiet the mind. 
Read More
Yoga for Skiers & Snowboarders

November 24, 2021

Compliment your skiing and snowboarding by practicing yoga. Whether you prefer hot yoga, vinyasa, yin or restorative, you can adapt your practice to prevent injuries and optimize your physical performance on the mountain.
Read More
Why You Should Add Half-Moon Pose to Your Practice

November 19, 2021

Finding harmony between effort and spaciousness, between mental strength and inner calm isn’t easy. One of my favorite asanas accomplishes exactly that: Half Moon Pose.
Read More

Subscribe