Chandra Namaskar: The Moon Salutation Explained Step by Step

Chandra namaskar, literally "salutation to the moon", is a yoga pose sequence practiced at a slow, deliberate pace, as a soothing echo to the surya namaskar already covered on this site. Where the sun salutation warms and energizes, the moon salutation seeks the opposite effect: cooling, slowing down, easing the descent of energy toward evening. It fits naturally into ratricharya, Ayurveda's evening routine, in contrast with the morning dinacharya.

Unlike surya namaskar, whose twelve-pose sequence is largely standardized, chandra namaskar exists in several variants depending on the yoga school: some use a base close to the sun salutation extended with hip-opening poses, others follow a dedicated fifteen-to-seventeen-move sequence. The underlying principle stays the same everywhere: slowness, ample breathing, no prolonged breath retention.

Where does chandra namaskar come from, and why practice it in the evening?

Tradition associates the moon with a receptive, cool and soothing energy, opposite to the active, heating solar principle. Practicing a slow sequence at this time of day is meant to guide the body toward rest, in keeping with the gestures already described for the evening routine: dimmed light, slowed movements, lengthened breath. It is a coherent complement to the morning surya namaskar rather than a substitute: one opens the day, the other closes it.

A simplified chandra namaskar sequence

Step	Pose (common variant)	Movement
1	Pranamasana (prayer pose)	Standing, palms joined at the chest, calm breathing
2	Hasta uttanasana (raised arms)	Inhale slowly, raise the arms, a slight backward extension
3	Padahastasana (standing forward fold)	Exhale, fold forward without forcing
4	Ashwa sanchalanasana (low lunge)	Inhale, one leg stepped back, hips open
5	Utkata konasana (goddess pose)	Legs wide, knees bent, arms open — a pose specific to the moon sequence
6	Anjaneyasana (crescent moon pose)	High lunge, chest stretched back, symbolizing the crescent
7 to 12	Symmetrical return	Repeat steps 4 to 1 in reverse order, switching sides

Unlike surya namaskar, no breath retention or prolonged plank is required: each transition is accompanied by ample, deliberately slowed breathing. Beginners start with 2 to 3 full cycles (one per side), with traditional practice rarely going beyond 6 to 8 cycles — the goal is not intensity but calm.

Chandra namaskar and the nervous system: what does research say?

No study looks specifically at chandra namaskar as a sequence. However, the slow, ample breathing it requires relies on a better-documented mechanism: a study by Deepeshwar Singh and Bal Budhi Rana, published in 2022 in the journal Frontiers in Psychology, measured in yoga practitioners the effect of slowed breathing (6 cycles per minute) on cardiac activity and working memory, finding a measurable shift toward greater parasympathetic activity after the session (see the study on Google Scholar). This finding does not validate the sequence's lunar symbolism, but it makes plausible the calming effect sought by a slow evening practice, consistent with what our articles on nadi shodhana and pranayama also report.

Adapting chandra namaskar to your dosha

• Pitta: the dosha that benefits most from this cooling practice, especially after a hot or stressful day.
• Vata: benefits from the slowness and grounding, provided the movements stay ample rather than rushed — the risk for this dosha is moving through the sequence too quickly, which cancels the intended effect.
• Kapha: may find the sequence too understimulating in the evening if heaviness already dominates; a slightly brisker pace, without becoming dynamic, is preferable to an overly limp practice.

Precautions before practicing

Chandra namaskar remains a full physical practice, not a simple stretch:

• Pregnancy: deep lunges and back extensions should be adapted or avoided depending on the trimester; ask a trained prenatal yoga teacher for guidance.
• Dizziness or low blood pressure: position changes can heighten a lightheaded feeling; slow the transitions further and keep a stable support.
• Low-back or hip pain: the opening poses (goddess, crescent moon) strongly engage the hips and lower back; reduce the range of motion in case of discomfort.
• Beginners: it is best to learn the sequence with a teacher before practicing it alone in the evening, to adjust lunge and fold alignment.

General caution guidelines for any physical practice drawing on Ayurvedic principles are in our safety and precautions guide.

Chandra namaskar or evening meditation: which to choose?

If the main goal is calming the mind before sleep, an Ayurvedic meditation session or a round of nadi shodhana may be enough, with no physical movement involved. Chandra namaskar suits better those who feel the need for physical release before being able to settle into stillness — a physical transition between the day's agitation and rest, rather than a sport-focused exercise.