Sequence · Beginner
Moon Salutation
Chandra Namaskar·चन्द्र नमस्कार·candra namaskāra
Also called: Lunar Salutation
Chandra Namaskar is the evening counterpart to Surya Namaskar. Same vinyasa-style flow, but slower and cooling. Useful for pitta-heavy users who feel overstimulated by morning sun salutations, and for evening practice when heat-building isn't the goal.
Benefits
- Cooling and grounding — the energetic counterpart to the heating Sun Salutation
- Lateral mobility focus — different from the Sun's flexion/extension dominance
- Calming flow useful for evening practice or stress-heavy days
- Honors the moon's energy in the traditional pairing with Sun Salutations
How to practise Moon Salutation
- Stand at the front of the mat with hands at heart, feet together (Tadasana).
- INHALE: sweep the arms out and overhead, palms touching.
- EXHALE: side bend to the right.
- INHALE: return to center.
- EXHALE: side bend to the left. INHALE return to center.
- EXHALE: step the left foot back into a wide low lunge (Crescent or Anjaneyasana).
- INHALE: open into Goddess Pose with both knees wide. EXHALE side bend right, INHALE center, EXHALE side bend left, INHALE center.
- Step the right foot back to mirror the lunge on the other side. Reverse the flow back to standing. Repeat 3-5 rounds.
Suggested hold: 300s · Breath: Paced
How Moon Salutation affects your doshas
In Ayurveda the same pose lands differently depending on your constitution. This is the lens the app uses to sequence your practice.
| Dosha | Effect | Notes |
|---|---|---|
| Vata | Balancing | a good fit — helps settle this dosha |
| Pitta | Balancing | a good fit — helps settle this dosha |
| Kapha | Neutral | broadly neutral |
Who should avoid or modify this pose
- Pregnant women in late pregnancy should reduce the depth of side bends and lunges
- Don't practice with severe knee, hip, or back injury
- Skip with severe hamstring or groin strain
- Avoid with vertigo from the side-bend phases
If you're pregnant, injured, or managing a condition, check with a qualified teacher or clinician before practising.
Modifications
- Use a wall behind you for stability if balance is unstable in the lunge phases
- Reduce the depth of the side bends — micro-bend is fine
- Practice Goddess Pose with the back against a wall
- Skip the lunges entirely and practice the Tadasana side-bends as a standalone cooling sequence
Traditional source: Modern hatha — Modern hatha sequence inspired by Sun Salutation but cooling rather than heating. Multiple variants exist; we ship a common Iyengar-influenced form.