Chandra Namaskara, which translates to “Salutations to the Moon” is a yoga practice that goes beyond physical exercise, delving into a deeper connection with lunar energies. Like the moon reflecting the sun’s light, Chandra Namaskara reflects the principles of Surya Namaskara. While the sequence shares similarities, Chandra Namaskara introduces Ardha Chandrasana, enriching the practice with enhanced balance and concentration.
In contrast to the twelve zodiac or solar phases associated with Surya Namaskara, Chandra Namaskara aligns with the lunar calendar’s fourteen phases. The lunar month is divided into two halves: Sukla Paksha, the bright fortnight leading to the full moon, and Krishna Paksha, the dark fortnight following it. Each day introduces a unique asana, creating a harmonious blend of yoga and lunar wisdom.
Understanding the lunar cycle aids in deepening the practice, and fostering awareness of the subtle energies that accompany each phase.
Chandra Namaskara is a transformative practice that extends beyond the physical realm, inviting practitioners to feel the subtle energies of the moon. By aligning with the lunar calendar, visualizing the moon, and incorporating Ardha Chandrasana, this practice becomes a holistic journey towards well-being. Embrace the moonlit path, deepen your connection with lunar forces, and discover the profound harmony between body, mind, and the celestial dance of the moon.
Lunar Energy and Ida Nadi:
Chandra Namaskara harnesses the lunar energy flowing within Ida Nadi, the channel associated with cool, relaxing, and creative qualities. Ida is the negative, introverted, feminine, and mental force responsible for consciousness. The mantras associated with Chandra Namaskara glorify Devi, the feminine or lunar aspect of divinity, further emphasizing the practice’s connection to lunar energies.
Preparation of Chandra Namaskara:
Before immersing oneself in the sequence of Chandra Namaskara, a few moments should be dedicated to preparing the body and mind. Stand in an upright position with feet together, eyes closed, and arms at the sides. Distribute body weight evenly on both feet, adjusting the position if necessary. Observe any spontaneous movements and gradually become more aware of the natural flow of breath.
As the breath becomes a focal point, synchronize it with the movement in the body. Retain this awareness, gradually withdrawing it to focus on bhrumadhya (the space between the eyebrows). Visualize the full moon in a clear night sky within this space, allowing the moonlight to shine upon the waves of the ocean. Feel the cool shade of moonlight catching the tops of the waves as they dance, fostering awareness of sensations in the mind and body.
Slowly let the visualization fade and return to an awareness of the entire body in the standing position, ready to begin the physical practice.
How to Practice:
The physical practice of Chandra Namaskara mirrors that of Surya Namaskara, making it advisable to learn the latter before attempting the former. The primary difference lies in Ardha Chandrasana, the half moon pose, inserted in positions 5 and 11 in the first half and 19 and 25 in the second half of the sequence. This additional pose serves as a bridge between the physical and subtle aspects, aligning the practitioner with lunar energies.
Duration:
To derive spiritual benefits, engage in a gradual practice of 3 to 7 rounds. Activate the ida nadi by taking the left leg back first in position 4. For enhanced physical benefits, opt for a quicker pace and practice 3 to 12 rounds.
Upon finishing the intended rounds, stand tall, close your eyes, and let your hands rest by your sides. Once more, envision the radiant full moon casting its glow over the ocean waves until your body attains a sense of steadiness. Ease into Shavasana for relaxation.
All Postures of Chandra Namaskara are in the following sequence with their respective mantras:
Prayer Pose (Pranamasana): Om Kamesvaryai Namaha
Raised Arms Pose (Hasta Uttanasana): : Om Bhagamalinyai Namaka
Hand to Foot Pose (Hasta Padasana): Om Nityaklinnayai Namaha
Equestrian Pose (Ashwa Sanchalanasana): Om Bherundayai Namaha
Ardha Chandrasana (Half moon pose): Om Vahnivasinyai Namaha
Mountain Pose (Parvatasana): Om Vajreshvaryai Namaha
Eight-Limbed Pose (Ashtanga Namaskara): Om Dutyai Namaha
Cobra Pose (Bhujangasana): Om Tvaritayai Namaha
Mountain Pose (Parvatasana): Om Kulasundaryai Namaha
Equestrian Pose (Ashwa Sanchalanasana): Om Nityayai Namaha
Ardha Chandrasana (Half moon pose): Om Nilapatakinyai Namaha
Hand to Foot Pose (Hasta Padasana): Om Vijayayai Namaha
Raised Arms Pose (Hasta Uttanasana): Om Sarvamangalayai Namaha
Prayer Pose (Pranamasana): Om Jvalamalinyai Namaha
Practice Guidelines:
Chandra Namaskara is best practiced at night, especially when the moon is visible, or at dawn during the full moon. It is crucial to be mindful of the different experiences provided by the changing aspects of the moon during these sessions. When practicing at night, ensure that the stomach is empty to facilitate a more focused and comfortable experience.
Awareness:
Physical – Concentrate on synchronizing movements with the breath and pay attention to the various body parts mentioned during each position.
Spiritual – Direct your focus towards coordinating movements with the breath and aligning with the relevant chakra while maintaining each position.
Variations in Chandra Namaskara and Surya Namaskara are common, especially when transitioning into the challenging positions of Ashtanga Namaskara and Bhujangasana. For those facing difficulty, consider the following alternatives:
Variation of Chanra Namaskara Posture
Variation 1:
Instead of doing Ashtanga Namaskara, bring the knees to the floor and practice Shashankasana. Lift the buttocks slightly, glide the body along the floor, and seamlessly transition into Bhujangasana.
Variation 2:
This gentle alternative is suitable for older individuals or those with limitations in spinal flexibility.
- Substitute Ashtanga Namaskara with Marjari-asana, assuming the cat pose by dropping the knees to the floor.
- Instead of Bhujangasana, move the hips forward and down, straightening the legs. Keep the arms straight for added support if needed. Extend the chest forward and gently arch the head backward within a comfortable range.
Benefits of Practicing Chandra Namaskara :
- Chandra Namaskara channels lunar energy through Ida Nadi, promoting balance between the body and mind.
- The practice involves Ardha Chandrasana, fostering improved concentration and mental focus.
- Connects practitioners with the lunar calendar, deepening awareness of the moon’s phases and their impact.
- Emphasizes the lunar, feminine qualities, influencing emotional well-being and inner harmony.
- The inclusion of Ardha Chandrasana contributes to increased flexibility, particularly in the spine and lower body.
- The cooling nature of lunar energy in Chandra Namaskara contributes to a calming effect, reducing stress and tension.
- Best practiced at night, harnessing the calming influence of moonlight for a more serene and reflective yoga experience.
- Rooted in traditional yoga philosophy, Chandra Namaskara provides a spiritual dimension by honoring the moon’s symbolism in Hindu culture.
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