Moon Salutation
moon salutation - chandra namaskara
How to do the Moon Salutation - Chandra Namaskara
There are many variations of the Moon Salutation. This particular series consists of all standing postures. It is made up of a series of twelve poses, italicized below.
- To begin, stand in the Prayer Position (Namaste.) Make sure feet are just a bit wider than hip-width apart, your toes are turned out slightly, and your palms are together in front of your chest.
- As you inhale, raise your arms over your head. Keep your shoulders and bring our arms about 3 feet apart in a V position. Separate your fingers and raise your head to the ceiling. You are now a 5-pointed star.
- As you exhale, separate your feet about three feet and bend your knows and elbows about 90ยบ. You are now in the Victory Squat (Vijaya Asana) position.
- As you inhale, bring your feet close together beneath your hips. Raise your arms and clasp your hands over your head. Look up to your hands being careful not to strain your neck.
- As you inhale, lower your head. Lower your arms and cross them at the wrists in front of you.
- Inhale. As you exhale, return to the Victory Squat (Vijaya Asana) position.
- As you inhale, bring your head back to a neutral center position and form a T by raising your arms to shoulder level.
- As you exhale, go into the Triangle Pose (Trikonasana.) Put your right arm into your right leg and bend your body to the right as far as feels comfortable.
- As you inhale, raise your body and return to the T position.
- Exhale and repeat the Triangle Pose (Trikonasana) on the left side.
- Inhale and return to the T position once again.
- Exhale and return to the initial Prayer Position (Namaste.)
Benefits of the Moon Salutation
The Moon Salutation has the opposite effect on your body than the Sun Salutation. It is meant to soothe and calm your body, preparing you for a long and restful night’s sleep. This particular series stretches and tones your muscles along the sides of your body, engages your core muscles, improves respiration, strengthens the arms, and helps to align the spine. It is a wonderful series for relieving tension in the neck, shoulders, and arms.
Cautions for the Moon Salutation
Those who suffer from asthma or other breathing troubles should use caution when doing the Moon Salutation. Stop immediately if you experience shortness of breath. Those with heart conditions should also be very careful proceeding. The Moon Salutation should be a relaxing series of poses, and should not be in anyway uncomfortable.
Moon Salutation Chants
Chants help the mind to focus and our bodies to fully relax while practicing each of the poses in a particular salutation. Use a different word or phrase or even just repeat the sound “om” to achieve the benefits of a chant. For the Moon Salutation, some focus on different qualities of the moon, including its phases, brilliance, light, etc. There are even people who have modified George Harrison’s “Here Comes the Sun” for the Sun Salutations.
The Sun Salutation Chant also works well with the Moon Salutation.
Chant for the Moon Salutation : Chandra Namaskara
1. Om Hram Mitraaya Namah (Salutations to Mitra, the bestower of universal friendship)
2. Om Hrim Ravaye Namah (Salutations to Ravi, the bestower of radiance)
3. Om Hrum Suryaaya Namah (Salutations to Surya, the dispeller of darkness)
4. Om Hraim Bhaanave Namah (Salutations to Bhaanu, the shining principle)
5. Om Hraum Khagaaya Namah (Salutations to Khaga, the all-pervading)
6. Om Hraha Pushne Namah (Salutations to Pushan, the mystic fire)
7. Om Hram Hiranyagarbhaaya Namah (Salutations to Hiranyagarbha, the golden colored one who brings healing)
8. Om Hrim Marichaye Namah (Salutations to Marichi, the light)
9. Om Hrum Aadityaya Namah (Salutations to Aaditya)
10. Om Hraim Savitre Namah (Salutations to Savita the impeller)
11. Om Hraum Arkaaya Namah (Salutations to Arka, the remover of afflictions)
12. Om Hraha Bhaaskaraaya Namah (Salutations to Bhaskara, the cosmic brilliance)
Christian Chants for Sun or Moon Salutation
Christians can use the various postures to focus on the different aspects of God the Father. For each pose, say the following lines from the Lord’s Prayer:
1. Our Father who art in heaven
2. Hallowed be thy name
3. Thy Kingdom Come
4. Thy will be done
5. On earth as it is in heaven
6. Give us this day our daily bread
7. And forgive us our sin
8. As we forgive those who sin against us
9. And lead us not into temptation
10. But deliver us from evil
11. For thine is the kingdom and the power and the glory forever
12. Amen