The moon salutation, or “Chandra Namaskar” in Sanskrit, is certainly far less well known than its counterpart, the sun salutation, “Surya Namaskar” in Sanskrit. The moon salutation is meant to calm us down, bring us into balance and ground us. This makes the practice perfect for the evening to end the day in a relaxed manner.
Like the sun salutation, the moon salutation is a set sequence of different yoga postures. But unlike the sun salutation, which is practiced more dynamically and with inversions, the moon salutation only involves standing asanas that focus inwards. They do not require great effort, so you do not exhaust yourself during the practice, but rather find relaxation. Nevertheless, it is a very flowing and devoted yoga sequence that uses the cleansing power of the moon to clear our unrest and stress so that we can ground ourselves again and find our balance at the end of the day.
How to practice the moon salutation
You can practice your moon salutation about 4 to 6 times in a row. Focus your attention on your calm and even breathing.
Asana #1 Moon Salutation: The Mountain Pose
• Stand in the middle of your yoga mat, facing the long side of the mat. Stand upright with your core slightly active. Root your feet into the floor.
• Breathe in: Bring your arms up over your sides until your palms touch above your head. Look towards your hands.
• Exhale: Look straight ahead again, arms remain above your head.
Asana #2 Moon Salutation: The swaying palm
• Breathe in: Lean your upper body to the left, looking in the other direction. Your arms remain stretched and your pelvis remains straight.
• Exhale: Return to your center and look forward.
• Repeat on the other side.
Asana #3 Moon Salutation: The Moon Pose
• Breathe in: Place your feet more than hip-width apart. Your toes point outwards. Bend your knees. Your bent elbows sink downwards and your fingers are spread wide.
• Let your pelvis sink deeper, your knees are over your ankles – half the moon.
• Exhale: Straighten your legs and have your arms stretched out at shoulder height, palms facing upwards – the full moon.
Asana #4 Moon Salutation: The Twisted Triangle
• Inhale: Turn your entire body and your right foot to the left. Your arms remain outstretched, palms facing downwards. Both feet point toward the short side of the mat. Align your hips parallel.
• Exhale: Lean forward and bring your right hand to your shin, foot or floor. Rotate your upper body to the left, your left hand reaches upwards, your gaze follows. The knee can be bent.
Asana #5 Moon Salutation: The Pyramid
• Breathe in: Bring your right hand to the floor, bending your knee for this as well. Keep your back long and look forward.
• Exhale: Let your forehead sink to your knee.
Asana #6 Moon Salutation: The Prayer Pose
• Inhale: Take a big step backwards with your right foot, heel in the air. Place both hands on the floor inside your front leg. The front knee is bent, look forward and back is long.
• Exhale: Place your forearms on the floor and bring your palms together and bring your forehead to your thumbs.
Asana #7 Moon Salutation: The Deep Squat
• Breathe in: Straighten up and turn onto your right side into a deep squat in the middle of the mat. To do this, bring your feet closer together and point your toes slightly outwards. With your upper body aligned with the long side of the mat again, bring your palms together in front of your heart.
• Breathe in: Raise your gaze upwards.
• Exhale: Stretch your arms forward, keeping your palms together. Round your back and look at the floor. Now push your knees closer together.
• Repeat three times in total.
Asana #8 Moon Salutation: The Prayer Pose
• Inhale: Turn onto your right side into a deep lunge and come into the prayer position as described above.
• On this side, perform the sequence backwards. Follow the prayer pose:
Asana #9 Moon Salutation: The Pyramid
Asana #10 Moon Salutation: The Twisted Triangle
Asana #11 Moon Salutation: The Moon Pose
Asana #12 Moon Salutation: The Mountain Pose
• To end the sequence on this side, exhale and let your hands fall down in front of you and alongside your torso.
• Repeat everything on the other side.