Yoga has been practised for hundreds of years and has turn into a well-liked type of train and rest within the trendy world. From dynamic flows to intense poses, yoga gives a variety of practices that may profit each the bodily and psychological well-being of people. One such apply is Chandra Namaskar, also referred to as Moon Salutation. This yoga asana is a mild but highly effective sequence that may assist calm the thoughts, physique, and soul.
What’s Chandra Namaskar?
Chandra Namaskar is a collection of yoga poses which are carried out in a selected sequence to honour and join with the vitality of the moon. Similar to Surya Namaskar (Solar Salutation) which is carried out within the morning, Chandra Namaskar is normally practised within the night or at evening when the moon is seen. This apply entails a collection of 14 poses that circulate collectively, creating an attractive dance-like sequence.
Observe Chandra Namaskar?
To start your apply of Chandra Namaskar, discover a quiet and cozy house the place you possibly can transfer freely with none distractions. You should use a yoga mat or apply on a mushy floor similar to grass or carpet. Listed below are the steps to comply with:
Step 1: Pranamasana (Prayer Pose)
Stand tall on the entrance of your mat together with your toes collectively and arms in a prayer place at your coronary heart centre.
Take just a few deep breaths to centre your self and set your intention for the apply.
Step 2: Hasta Uttanasana (Raised Arms Pose)
Inhale and lift your arms in direction of the sky, conserving your arms collectively in a prayer place.
Arch your again barely, opening up your chest and lifting your gaze in direction of your fingertips.
Step 3: Padahastasana (Standing Ahead Bend)
Exhale and slowly bend ahead out of your hips, conserving your backbone straight.
Carry your arms down to the touch the bottom or relaxation them in your shins.
Step 4: Ashwa Sanchalanasana (Equestrian Pose)
Inhale and step your proper foot again, conserving your left foot in place.
Gently decrease your proper knee to the bottom and carry your head.
Step 5: Santholanasana (Plank Pose)
Exhale and convey your left foot again to affix the best, coming right into a plank place.
Be sure that your physique is in a straight line from head to heels.
Step 6: Ashtanga Namaskar (Eight-Limbed Salutation)
Slowly decrease your knees, chest, and chin to the bottom whereas exhaling.
Your hips ought to stay lifted, and elbows must be tucked near the physique.
Step 7: Bhujangasana (Cobra Pose)
Inhale and slide ahead right into a cobra pose, conserving your legs and pelvis on the bottom.
Your arms must be positioned beside your chest, and your shoulder blades must be pulled again.
Step 8: Adho Mukha Svanasana (Downward Dealing with Canine Pose)
Exhale and carry your hips in direction of the sky, coming right into a downward-facing canine pose.
Your arms must be shoulder-width aside, and your toes must be hip-width aside.
Step 9: Ashwa Sanchalanasana (Equestrian Pose)
Inhale and step your proper foot ahead between your arms, conserving your left knee on the bottom.
Elevate your head and gaze in direction of your fingertips.
Step 10: Padahastasana (Standing Ahead Bend)
Exhale and convey your left foot ahead to fulfill the best, coming right into a ahead bend.
You’ll be able to bend your knees if wanted to the touch the bottom together with your arms.
Step 11: Hasta Uttanasana (Raised Arms Pose)
Inhale and slowly rise, conserving your arms by the perimeters of your physique.
Arch your again barely and carry your gaze in direction of the sky.
Step 12: Pranamasana (Prayer Pose)
Exhale and convey your arms again to the prayer place at your coronary heart centre.
Take a second to really feel the vitality flowing by means of your physique.
Repeat steps 2-12 with the left foot main in steps 4 and 9 to finish one spherical of Chandra Namaskar. You’ll be able to apply as many rounds as you want, relying in your consolation stage.
The Advantages of Chandra Namaskar
Chandra Namaskar is a mild apply that provides quite a few advantages for the thoughts, physique, and soul. The yoga pose helps to calm the thoughts, balances hormones, will increase flexibility, aids in digestion and in addition, promotes higher sleep.
ALSO READ: Surya Namaskar to Vrikshasana: 5 yoga asanas to beat the winter blues
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