Chandra Namaskar: Hidden Benefits and Best Time to Practice

Chandra Namaskar, or the Moon Salutation, is one of the most calming sequences that honours the soothing, cooling energy, contrasting with the energizing "Surya Namaskar". The chandra namaskar is slow, a grounding practice ideal for evenings, with a flowing series of poses to promote relaxation and emotional balance. It is the practice that moves on both the right and left sides of the body, and, while variations exist, it's known as the Yin (feminine) counterpart to the Yang (masculine) energy of the Sun Salutation.

Chandra Namaskar Benefits:

• Purpose: It can help you stay cool and calm, and restore your body and mind by connecting to the tranquil energy of the moon.
• Timing: It is best to practice at night, especially when the moon is visible, and it is often done at the end of the yoga session to wind down.
• Practice Time: Best practised at night, especially when the moon is visible, and is often done at the end of a yoga session to wind down.
• The Nature: It is known as the Yin practice, which is slower and focuses on the deeper stretches as compared to the more dynamic Surya Namaskar.
• Direction: As per Sun salutation, which is starting on the right side, this chandra namsakar, often begins by moving on the left side of the body to activate the Ida nadi (as per lunar energy channel).

The Best Chandra Namaskar Benefits:

• Cooling and Relaxing: The first benefit is that it helps you become calm and relaxed. It helps in maintaining the body's internal heat and soothes the mind.
• Stretching and strengthening: It provides a full-body workout, stretching the spine and hamstrings, while also strengthening the legs, arms, back, and stomach muscles.
• Emotionally balanced: It helps manage emotions, improve awareness, and increase creativity.
• Flexibility: Promotes flexibility in the pelvic region.
• Mindfulness: It helps cultivate patience and inner awareness through a slower, mindful flow in the sun salutations.

14-Step Yoga Sequence Explained

Now we will move to the 14-step sequence of chandra namaskar steps, which is designed to move your body in a smooth, circular flow. This 14-step yoga sequence is designed to move your body in a smooth, circular flow. Each pose connects with your breath, helping you feel calm, focused, and energised. The sequence usually starts with standing straight, and then slowly moves into bends, stretches, and lunges. Let’s understand each step.

1. Tadasana (Mountain Pose)

The sequence begins with a passive and peaceful pose. You stand tall like a mountain with your hands in the prayer position (Anjali Mudra). This pose helps you feel centred, grounded, and ready.

2. Urdhva Hastasana (Raised Arms Pose)

Now take a deep breath in. As you inhale, lift your arms straight up toward the sky. This stretch opens your chest and wakes up your body.

3. Ardha Chandrasana (Standing Side Bend)

Next, exhale and slowly bend your upper body to the right side. Then inhale and return to the center. Exhale again and bend to the left. This pose stretches the sides of your body and helps improve flexibility.

4. Utkata Konasana (Goddess Pose / Victory Warrior)

Now step your right foot out to the side. Bend both knees and turn your feet slightly outward. Raise your arms and bend them at the elbows (like a goalpost shape). This strong pose makes your legs robust and stable.

5. Utthita Tadasana (Five-Pointed Star Pose)

Straighten your legs and stretch your arms out to the sides. Your body looks like a star with five points—two arms, two legs, and your head. This pose fills you with energy and openness.

6. Trikonasana (Triangle Pose)

Turn your right foot outward. Reach your right arm down toward your right leg. At the same time, stretch your left arm straight up. Your body forms a triangle shape. This pose stretches your sides and improves balance.

7. Parsvottanasana (Pyramid Pose / Intense Side Stretch)

From the triangle pose, gently pivot your body over your right leg. Fold forward and bring your head closer to the knee. You’ll feel a deep stretch in the back of your leg and spine.

8. Ashwa Sanchalanasana (Runner’s Lunge / Equestrian Pose)

Now bend your right knee and move into a lunge. Your left leg stays back, and you can choose to rest your left knee on the floor. This pose stretches your hips and strengthens your legs.

9. Skandasana (Side Lunge)

Turn toward the front again. Bend one leg into a deep squat while the other leg stretches out to the side with toes pointing upward. This is a great pose to open up the hips and inner thighs.

How This Sequence Helps You

• It warms up your whole body.
• It improves balance and flexibility.
• It helps your mind focus by matching movement with breathing.
• It strengthens your legs, arms, and core muscles.

This 14-step sequence is perfect for kids, teens, and beginners because it combines strength, stretching, and calmness. If practised regularly, it can help you feel more active, relaxed, and confident in your daily life.

Chandra Namaskar is more than just a yoga sequence; it is a gentle reminder to slow down, breathe, and connect with inner calm. When you see the Surya Namaskar, in comparison, the moon salutation brings coolness, clarity, and emotional balance. Also, by following the 14 graceful steps, which allow you to stretch, strengthen, and relax while calming your mind.

This practice is especially ideal for evenings, helping you release tension from the day and prepare for restful sleep. Whether you are a beginner, a teen, or someone seeking a peaceful daily routine, Chandra Namaskar can become your go-to ritual for inner harmony.

Practising it regularly will not only improve your flexibility and focus but also help you stay grounded, mindful, and emotionally centred, just like the tranquil moon that inspires this beautiful sequence.

Read More:- Chitra Nakshatra

FAQs (Frequently Asked Questions)

Q1. What is Chandra Namaskar?

Chandra Namaskar is a calming yoga sequence honoring the moon’s cooling energy. It helps relax the mind and balance emotions.

Q2. What are the Chandra Namaskar steps?

The Chandra Namaskar steps include 14 postures such as Tadasana, Ardha Chandrasana, Anjaneyasana, and Malasana performed slowly with deep breathing.

Q3. What are the main Chandra Namaskar benefits?

It reduces stress, improves flexibility, enhances sleep quality, and balances the body's lunar energy.

Q4. How often should I practice Chandra Namaskar for maximum benefits?

Practicing it 4–5 times in the evening or before bedtime is ideal for calming your system.

Q5. Can beginners perform Chandra Namaskar?

Yes, beginners can easily perform it because the flow is gentle and slow-paced, focusing more on stretching and relaxation than on strength.