Chandra Namaskar (1):
Hasta Uttanasana (Raised Arms Pose)
Associated Mantra:
"Aum Chandraya Namah"
Pronunciation: "Om Chan-dra-yay Nama-hay"
Translation:
Body Posture:
Extend both arms upwards, pointing the fingers; bend backwards, looking up.
(This posture is the same as posture number 2 in the Sun Salutation.)
Breathing:
Inhale through the nostrils.
Mental Focus / Visualization:
Concentrate on Vishuddha - The 'Throat' Chakra.
Imagine that your body is very strong and flexible - like a tall tree swaying in the breeze.
Specific Health Benefits:
Promotes balance.
Expands the abdominal viscera and promotes digestion.
Exercises the arm and shoulder muscles and tones the spine.
Expands the lungs and opens the Heart Chakra.
Variations:
You can remain in the pose for several deep breaths.
Chandra Namaskar (2)
Padahastasana (Hand to Foot Pose)
Associated Mantra:
"Aum Somaya Namah"
Pronunciation: "Om So-ma-yay na-mah-hay"
Translation:
Body Posture:
Bend forwards from the waist, bringing your head toward the knees.
(This posture is the same as posture number 3 in the Sun Salutation.)
Breathing:
Exhale through the nostrils.
Mental Focus / Visualization:
Concentrate on Svadisthana - The 'Genital' Chakra.
Keep the knees straight and the feet relaxed, balancing your weight evenly.
Specific Health Benefits:
Promotes good blood circulation.
Keeps the abdominal tract well regulated and healthy.
Stretches the leg muscles and back, stimulating the spinal nerves.
Variations:
You can remain in the pose for several deep breaths.
Chandra Namaskar (3)
Ashwa Sanchalanasana (Equestrian Pose)
Associated Mantra:
"Aum Indave Namah"
Pronunciation: "Om In-dah-vay Na-mah-hay"
Translation:
Body Posture:
Extend the left leg backwards, pointing the toes while bending the right knee, keeping the foot flat and sinking the pelvis downward.
Bend backwards, looking up with the arms pointing downwards, extending the fingers toward the floor.
(This posture is the same as posture number 4 in the Sun Salutation, with the positions of the legs reversed. Notice also that in the Moon Salutation the Left leg is the leading leg whereas, in the Sun Salutation, it is the right leg which leads the motion. You can remember this by noting that the Moon is often associated with the left side of the body and has a 'feminine' quality whereas the right side is associated with the Sun, having a 'masculine' quality.)
Breathing:
Half-way Inhale through the nostrils (complete the inhalation in the following pose).
Mental Focus / Visualization:
Concentrate on Ajna - The 'Third Eye' Chakra.
Relax the pelvic area and firm the buttocks while expanding the chest, pulling the shoulders downward.
Specific Health Benefits:
Increases flexibility and strength in the legs.
Massages the abdominal organs.
Develops confidence and courage.
Variations:
You can remain in the pose for several deep breaths.
Chandra Namaskar (4)
Hanumanasana (Lord Hanuman Pose)
Associated Mantra:
"Aum Niskaraya Namah"
Pronunciation: "Om Nis-kara-yay Na-mah-hay"
Translation:
Body Posture:
Extend the arms overhead, looking up.
Raise the left knee one or two inches above the floor.
Breathing:
Complete the Inhale from the previous pose.
Mental Focus / Visualization:
Concentrate on Anahata Chakra - The 'Heart' Chakra.
Specific Health Benefits:
Increases flexibility and strength in the legs and pelvis.
Cures sexual ailments and increases flexibility prior to childbirth.
Develops confidence and courage.
Variations:
You can remain in the pose for several deep breaths.
Chandra Namaskar (5)
Shashankasana (Pose of the Moon)
Associated Mantra:
"Aum Kalabritaya Namah"
Pronunciation: "Om Kala-bree-tie-yay Na-mah-hay"
Translation:
Body Posture:
Lower the left knee, placing both palms on the floor on either side of the left foot.
Draw the right foot back, push the hips back, sitting over the heels.
Lower the chin to the floor.
Breathing:
Exhale through the nostrils.
Mental Focus / Visualization:
Muladhara - The 'Root' Chakra, or
Manipura - The 'Abdominal' Chakra.
Specific Health Benefits:
Relaxes the sciatic nerves
Tones the pelvic muscles
Regulates the functioning of the adrenal glands
Relieves constipation, sciatica and anger.
Variations:
You can remain in the pose for several deep breaths.
Chandra Namaskar (6)
Ashwa Sanchalanasana (Equestrian Pose)
Associated Mantra:
"Aum Sudhathraya Namah"
Pronunciation: "Om Sue-dah-try-yay Na-mah-hay"
Translation:
Body Posture:
Step forward with the left leg, bending the knee with the foot flat on the floor between the palms.
The right leg is exended backwards.
Bend backwards, looking up with the arms pointing downwards, extending the fingers toward the floor.
This is the same as posture number 3, with the leg positions reversed.
Breathing:
Half-way Inhale through the nostrils (complete the inhalation in the following pose).
Mental Focus / Visualization:
Concentrate on Ajna - The 'Third Eye' Chakra.
Relax the pelvic area and firm the buttocks while expanding the chest, pulling the shoulders downward.
Specific Health Benefits:
Increases flexibility and strength in the legs.
Massages the abdominal organs.
Develops confidence and courage.
Variations:
You can remain in the pose for several deep breaths.
Chandra Namaskar (7)
Hanumanasana (Lord Hanuman Pose)
Associated Mantra:
"Aum Nishapataya Namah"
Pronunciation: "Om Nisha-pata-yay Na-mah-hay"
Translation:
Body Posture:
Extend the arms overhead, looking up.
Raise the right knee one or two inches above the floor.
This posture is the same as posture 4, with the positions of the legs reversed.
Breathing:
Complete the Inhale from the previous pose.
Mental Focus / Visualization:
Concentrate on Anahata Chakra - The 'Heart' Chakra.
Specific Health Benefits:
Increases flexibility and strength in the legs and pelvis.
Cures sexual ailments and increases flexibility prior to childbirth.
Develops confidence and courage.
Variations:
You can remain in the pose for several deep breaths.
Chandra Namaskar (8)
Bhujangasana (Cobra Pose)
Associated Mantra:
"Aum Shivasekaraye Namah"
Pronunciation: "Om Shee-va-say-kara-yay Na-mah-hay"
Translation:
Body Posture:
Place the palms on the floor and extend the left leg backwards.
Curl the toes of both feet against the floor and keep the knees raised up off the floor.
Expand the chest, bending the head backwards and pressing the pelvis down.
Breathing:
Inhale through the nostrils.
Mental Focus / Visualization:
Concentrate on Svadisthana - The 'Genital' Chakra.
Press the shoulders downward as the head goes back.
Relax the lower back while firming the buttocks.
Specific Health Benefits:
Increases circulation of blood to the abdominal organs.
Improves digestion and releives constipation.
Increases flexibility of the back and stimulates the spinal nerves.
Variations:
You can remain in the pose for several deep breaths.
Chandra Namaskar (9)
Shashankasana (Pose of the Moon)
Associated Mantra:
"Aum Amritadityaye Namah"
Pronunciation: "Om Ahm-rit-ah-dit-yah-yay Na-mah-hay"
Translation:
Body Posture:
Lower the knees and push the hips back, sitting over the heels.
Lower the chin to the floor.
This is the same posture as number 5.
Breathing:
Exhale through the nostrils.
Mental Focus / Visualization:
Muladhara - The 'Root' Chakra, or
Manipura - The 'Abdominal' Chakra.
Specific Health Benefits:
Relaxes the sciatic nerves
Tones the pelvic muscles
Regulates the functioning of the adrenal glands
Relieves constipation, sciatica and anger.
Variations:
You can remain in the pose for several deep breaths.
Chandra Namaskar (10)
Shashankasana (Pose of the Moon) / Vajrasana
Associated Mantra:
"Aum Tamagnaye Namah"
Pronunciation: "Om Tah-mahn-ya-yay Na-mah-hay"
Translation:
Body Posture:
Remain sitting over the heels, with the toes curled against the floor.
Raise the body and extend the hands overhead, looking upward.
Breathing:
Inhale through the nostrils.
Mental Focus / Visualization:
Muladhara - The 'Root' Chakra, or
Manipura - The 'Abdominal' Chakra.
Specific Health Benefits:
Stretches the arms and expands the chest.
Tones the pelvic muscles.
Stretches and strengthens the muscles of the feet.
Variations:
You can remain in the pose for several deep breaths.
Chandra Namaskar (11)
Utkatasana (Knee-Support Pose)
Associated Mantra:
"Aum Rajarajaye Namah"
Pronunciation: "Om Rah-ja-rah-ja-yay Na-mah-hay"
Translation:
Body Posture:
Lower the arms and touch the fingers to the floor, looking forward.
Raise the knees a few inches off the floor while remaining seated over the heels.
Breathing:
Exhale through the nostrils.
Mental Focus / Visualization:
Muladhara - The 'Root' Chakra, or
Manipura - The 'Abdominal' Chakra.
Specific Health Benefits:
Stretches and strengthens the muscles of the feet.
Improves the sense of balance.
Variations:
You can remain in the pose for several deep breaths.
Chandra Namaskar (12)
Pranamasana (Prayer Pose)
Associated Mantra:
"Aum Shasankadevaye Namah"
Pronunciation: "Om Shah-shanka-day-vah-yay Na-mah-hay"
Translation:
Body Posture:
Stand erect, with both feet flat and palms together at the chest, in the 'prayer position'.
Gently firm the thighs, buttocks, pectoral muscles and draw the knee caps upward.
Breathing:
Inhale through the nostrils.
Mental Focus / Visualization:
Concentrate on Anahata Chakra - The 'Heart' Chakra.
Specific Health Benefits:
Promotes balance between both sides of the body.
Develops a healthy sense of poise and respect for body and mind.
Variations:
You can remain in the pose for several deep breaths.
Chandra Namaskar (12)
Pranamasana (Prayer Pose)
Associated Mantra:
"Aum Shasankadevaye Namah"
Pronunciation: "Om Shah-shanka-day-vah-yay Na-mah-hay"
Translation:
Body Posture:
Stand erect, with both feet flat and palms together at the chest, in the 'prayer position'.
Gently firm the thighs, buttocks, pectoral muscles and draw the knee caps upward.
Breathing:
Inhale through the nostrils.
Mental Focus / Visualization:
Concentrate on Anahata Chakra - The 'Heart' Chakra.
Specific Health Benefits:
Promotes balance between both sides of the body.
Develops a healthy sense of poise and respect for body and mind.
Variations:
You can remain in the pose for several deep breaths.
MoonSalutation