Yoga has been practised for 1000’s of years and has change into a well-liked type of train and leisure within the trendy world. From dynamic flows to intense poses, yoga affords a variety of practices that may profit each the bodily and psychological well-being of people. One such observe 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, body, and soul.
What is Chandra Namaskar?
Chandra Namaskar is a sequence of yoga poses which can be carried out in a selected sequence to honour and join with the vitality of the moon. Just like Surya Namaskar (Sun Salutation) which is carried out within the morning, Chandra Namaskar is often practised within the night or at evening when the moon is seen. This observe includes a sequence of 14 poses that movement collectively, creating a wonderful dance-like sequence.
How to Practice Chandra Namaskar?
To start your observe of Chandra Namaskar, discover a quiet and comfy house the place you possibly can transfer freely with none distractions. You can use a yoga mat or observe on a comfortable floor equivalent to grass or carpet. Here are the steps to comply with:
Step 1: Pranamasana (Prayer Pose)
Stand tall on the entrance of your mat with your ft 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 observe.
Step 2: Hasta Uttanasana (Raised Arms Pose)
Inhale and elevate your arms in the direction of the sky, protecting your arms collectively in a prayer place.
Arch your again barely, opening up your chest and lifting your gaze in the direction of your fingertips.
Step 3: Padahastasana (Standing Forward Bend)
Exhale and slowly bend ahead from your hips, protecting your backbone straight.
Bring your arms down to contact the bottom or relaxation them on your shins.
Step 4: Ashwa Sanchalanasana (Equestrian Pose)
Inhale and step your proper foot again, protecting your left foot in place.
Gently decrease your proper knee to the bottom and elevate your head.
Step 5: Santholanasana (Plank Pose)
Exhale and carry your left foot again to be a part of the appropriate, coming right into a plank place.
Ensure that your body 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 needs to be tucked shut to the body.
Step 7: Bhujangasana (Cobra Pose)
Inhale and slide ahead right into a cobra pose, protecting your legs and pelvis on the bottom.
Your arms needs to be positioned beside your chest, and your shoulder blades needs to be pulled again.
Step 8: Adho Mukha Svanasana (Downward Facing Dog Pose)
Exhale and elevate your hips in the direction of the sky, coming right into a downward-facing canine pose.
Your arms needs to be shoulder-width aside, and your ft needs to be hip-width aside.
Step 9: Ashwa Sanchalanasana (Equestrian Pose)
Inhale and step your proper foot ahead between your arms, protecting your left knee on the bottom.
Lift your head and gaze in the direction of your fingertips.
Step 10: Padahastasana (Standing Forward Bend)
Exhale and carry your left foot ahead to meet the appropriate, coming right into a ahead bend.
You can bend your knees if wanted to contact the bottom with your arms.
Step 11: Hasta Uttanasana (Raised Arms Pose)
Inhale and slowly rise, protecting your arms by the edges of your body.
Arch your again barely and elevate your gaze in the direction of the sky.
Step 12: Pranamasana (Prayer Pose)
Exhale and carry your arms again to the prayer place at your coronary heart centre.
Take a second to really feel the vitality flowing by your body.
Repeat steps 2-12 with the left foot main in steps 4 and 9 to full one spherical of Chandra Namaskar. You can observe as many rounds as you want, relying on your consolation stage.
The Benefits of Chandra Namaskar
Chandra Namaskar is a mild observe that provides quite a few advantages for the thoughts, body, and soul. The yoga pose helps to calm the thoughts, balances hormones, will increase flexibility, aids in digestion and additionally, promotes higher sleep.