WHAT IS CHANDRA NAMASKAR (MOON SALUTATION)?

Yoga Helps Mind Relaxation

[You must have heard about the classical Surya Namaskar or sun salutation, but not many know about the other side of it the Chandra Namaskar or the moon salutation.]

Like the former, this too comprises different postures for the right and left sides, making a complete cycle.

[While Surya namaskar’s 12 postures Chandra namaskar has 14 positions correlating to the lunar phases].

The moon salutation has the opposite effect on your body as the Surya salutation. and it is meant to soothe and calm your body, preparing you for a long and restful night’s sleep.

[This set includes the Ardha Chandra asana as a part of it and involves the Ida Nadi which is cooling and relaxing.

Breathing is more demanding when it comes to performing Chandra Namaskar.] This includes puraka (inhalation), kumbhaka (retention) and rechaka (exhalation). [There are some practitioners who also include the Balasana and Urdhva Mukha svanasana too.]

Moon salutations are useful when energy or temperatures are high and tranquil. follow the steps mentioned in the image.

HOW TO DO CHANDRA NAMASKAR (MOON SALUTATION)?

Yoga Helps Mind Relaxation

Breathing is important in chandra namaskar. The arrow shows where you should inhale or exhale]. Breathe normally if you are staying in the posture, otherwise move with the breath.

Chandra namaskar has 28 steps. I have shown only half-round ant the steps from 15-28 are the same except the lunge (posture 4,5,10 7 11) is from the other leg.

A shortened version would be to do a lunge with alternate legs.

Follow the steps one by one according to the image with the starting point and do this poses for both legs which completes your one cycle of 28 steps. It is very important to see where you need to exhale and where to inhale. So see the arrow marked on the image for inhaling and exhale and follow accordingly.

BENEFITS OF CHANDRA NAMASKAR:

• [Just like Surya Namaskar (Sun Salutation), it stretches your spine, works on your hamstrings, and strengthens your legs, arms, back, and stomach muscles.
• Channelizes your lunar energy.
• Cools and relaxes you, -strengthens your back.]
• Brings mental clarity by oxygenating the blood more effectively.
• Benefits all the visceral organs.

PRECAUTIONS:

[This should preferably be done at night when the moon is visible and, like most other asanas, should be empty stomach.]

Those with a hernia, high blood pressure, a history of stroke, back problem, undiagnosed, sciatica, fever, heart disease, etc should avoid this asana.

EASY YOGA POSE: PADMASANA–( LOTUS POSE) TO RELAX MIND

Sitting in the lotus position and meditating can reduce your stress levels phenomenally.

You should try out this simple yoga pose to relax, look good.

And start with an easy pose (lotus pose). T

This is one of the simplest, yet most effective yoga poses that cannot only relax the mind and improve breathing but will also help to stretch the spine and open up the hips for enhanced blood flow.

13 BENEFITS OF PADMASANA (LOTUS POSE)

• It increases focus and improves the concentration of the brain.
• It enhances digestion.
• It helps pregnant women during childbirth.
• It extends the lower legs and knees.
• It calms the brain.
• It helps develop good posture.
• It increases awareness and attentiveness.
• It opens up the hips.
• It stimulates the spine, pelvis, abdomen, and bladder.
• It restores energy levels.
• It helps keeps joints and ligaments flexible.
• It stretches the ankles and knees.
• It eases menstrual discomfort and sciatica.

HOW TO DO LOTUS POSE?

It is a basic seated yoga posture. It can be simply sat in a crossed leg position with both ankles kept on the opposite thighs.

Sit on the floor and extend your legs.

With your hands, place your left knee on your right thigh.

Similarly, place the right knee on the left thigh. Keep your spinal cord erect and breathe deeply.

RABBIT POSE (SASANGASANA POSE) TO RELAX MIND AND BODY

The rabbit pose relieves tension in the neck, shoulders, and back. It helps alleviate colds, sinus problems, and chronic tonsillitis and through compression of the thyroid and parathyroid rejuvenates those glands as well.

BENEFITS OF SASANGASANA POSE:

Improve the mobility of the spine and back, whilst extending the arms and shoulders.

It discharges pressure from the neck and back

This stance can mitigate depression and insomnia

It helps the blood to flow to the head

Increases elasticity of the spine while feeding the nervous system with fresh blood oxygen.

HOW TO DO RABBIT POSE?

Take a corner of the towel over each heel.

Place fingers inside with thumbs outside

Look down, chin on chest.

Suck your stomach in as your spine curves.

Keep the grip on your feet as your forehead touches your knees.

The top of your head will be touching the floor.

Inhale and pull on your heels. Exhale roll forward. Keep head to knee contact.

Maintain the pull on your feet with your arms straight.

Push down knees and shins. you will feel alignment n the floor.

Your spine will round down as your hips lift further while keeping the grip on your feet. Allowing you to safely hold in this position for a few seconds.

Breathe calmly.

Slowly release going out of the posture as you inhale, roll up and bring your hips to your heels.

Chin up last until you see yourself in the mirror

Relax and sit in a normal position.