Monday, 11 May 2020

Moon Salutation

Moon Salutation

 a) What is the meaning of Chandra Namaskara mean?

Chandra Namaskara is a sequence which reveres and honors the energy of the moon. The name is derived from the Sanskrit, Chandra, meaning “moon,” and “namaskar,” meaning “salutation.” Although they are less well known than the Surya Namaskara practice, they complement it perfectly, as they embrace the opposite, interconnected energy.
Chandra Namaskara is considered more yin in nature than the intrinsically yang Surya Namaskara. As such, Chandra Namaskara is a more cooling, meditative sequence of postures, which is ideal to be practiced in the evening. These postures can also be used in the same practice as Surya Namaskara in order to balance their dynamic energy.
Chandra Namaskara is known as Moon Salutation in English.


b) Steps of Moon Salutation

Click below link for the video


1) Tadasana

Stand with your feet together, body aligned with breath. Bring the palms into the namaskar position, stretch the hands above the head, and lengthen the spine. Stay in this position and take a few breaths before you move to the next asana.


2) Ardha Chandrasana


Inhale deeply and as you exhale bend to the left side. Appreciate the gentle stretch you will feel on the right side. Be careful to not tilt forward or back, only sideways.



3) Utkata Konasana


Return to the center, step the feet apart, and turned slightly out. Inhale and as you exhale bend your knees, bringing the thighs parallel to the ground. Keep the forearm at 90 degrees to the arms and palms facing you. This is also called the Goddess pose, but that shouldn’t deter the guys from trying it out. It helps strengthen the back and the thighs.



4) Utthita Tadasana


For this, simply raise yourself from the squatting position and straighten the elbows. Hands parallel to the ground. Relax the shoulders and chest.


5) Trikonasana


Step the left foot out and slide down to the left side. Extend the right hand up. This helps improve the flexibility of the spine and corrects the misalignment of the shoulders.


6) Parsvottanasana


Now, bring the head to touch the left knee. Relax both the hands down on the left foot. This asana helps improve posture and balance. It also improves digestion and lengthens the muscles on the back of the leg.



7) Anjaneyasana


Bend both the knees and move into a lunge on the left side. Keep looking to your left.



8) Skandasana


Straighten the right knee and do a forward-facing lounge. Bring both the hands in front of the floor.



9) Malasana


Squat with the feet firmly on the floor and the palms joined in front of you. Maintaining your balance with the feet down and the spine extended may be a bit challenging for some. This pose is often erroneously referred to as the ‘garland pose’. ‘Mal’ in Sanskrit means impurity. Since the regular practice of this asana helps to improve bowel movement, hence the name. However, some people pronounce it wrongly as ‘Maalasana’ and since ‘masala’ refers to a garland hence the confusion. That is the wrong translation of the name.



Benefits of Malasana
  • It gives the lower back, the sacrum, the groin, and the hips a good stretch.
  • It instigates metabolism.
  • It activates the digestive system.
  • It tones the belly.

10) Skandasana


Now do a forward-facing lunge, just as you did in step 8, but bend the right knee and straighten the left. Keep the palms on the floor.


Benefits of Skandasana
  • Skandasana stretches the inner and outer legs, as well as the Knee. 
  • The most benefits-improved range of motion and circulation and decreased back pain.
  • It is also beneficial to creativity because it activates the second chakra.


11) Anjaneyasana


Lunge to the right side, keep looking to your right.


Benefits of Anjaneyasana
  • It makes the gluteus muscles and the quadriceps stronger.
  • It gives the hips and hip flexors a good stretch.
  • It opens up your shoulders, lungs, and chest.
  • It helps you improve your balance.


12) Parsvottanasana


Straighten both the knees and bring your head to rest on the right knee, both hands near the right foot.


Benefits of Parsvottanasana
  • Calms the brain.
  • Strengthens the legs.
  • Stimulates the abdominal organs.
  • Improves digestion.


13) Trikonasana


      Move up into the triangle pose.


Benefits of Trikonasana
  • Reduces blood pressure, stress, and anxiety.
  • Cure indigestion.
  • Gives flexibility to groins, hamstrings, and hips.
  • Transactional calm the mind.


14) Utthita Tadasana


      Straighten your knees and elbows.

Benefits of Utthita Tadasana
  • Opens and energizes the whole body.
  • Realigns spinal column and chakras.
  • Improves respiration and circulation.
  • Tones leg and arm muscles.
  • Relieves backache and neck strain.


15) Utkata Konasana


     Repeat pose third


Benefits of Utkata Konasana
  • Tones and strengthens the core muscles.
  • Strengthens the quadriceps and inner thigh muscles.
  • Heats the body and increases circulation.
  • Activates root and sacral chakras.


16) Tiryaka Tadasana


Hands in namaskar position, extended overhead, bend to your right side.


Benefits of Tiryaka Tadasana
  • Very good posture to reduce the side fat of the abdomen.
  • Stimulates the bowel movements.
  • Provides a nice stretch in the sideways.
  • Opens up the chest.


17) Tadasana

Conclude one sequence, returning to where you began hands in namaskara position and
extended overhead.


Benefits of Tadasana
  • Stimulates the nervous system.
  • Improves body posture and balance.
  • Regulate the menstrual cycle in women.
  • Tone your buttocks and abdomen.




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