Chandra Namaskar Steps
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Chandra Namaskar: Ways to Perform - Steps - Advantages

As we all know, Yoga and Chandra Namaskar have multiple benefits attached to them, and all these benefits are associated with making our lives fitter and the body more flexible. 

Most people are aware of the Surya Namaskar, the combination of 12 steps, but we also have the Chandra Namaskar that makes its way into your life and cools your body down while providing soothing vibes to your mind.

Chandra Namaskar is also the combination of asanas that anyone can incorporate into their lives and lead a healthy life.

In this complete blog, we will discuss this exercise in detail and will also guide you thoroughly as to how to perform this exercise efficiently and correctly.

Since anything would provide you with the right benefits when done in the correct form, the same goes for Chandra Namaskar. Read the article to get to know more.

Benefits of Chandra Namaskar

Chandra Namaskar is known for its numerous benefits since this exercise incorporates the 12 important Asanas, which have advantages and merits for the body.

The best-known benefits of Chandra Namaskar are:-

1. Energy: Chandra Namaskar can be your source of energy since it is a known fact that the gravitational pull of the moon causes tides on the earth. Hence you can also draw power from doing the Chandra Namaskar correctly.

2. Improves better digestion: Many of the asanas in Chandra Namaskar significantly affect the abdomen area’s muscles; hence, Chandra Namaskar can cure certain digestive disorders and make you healthy.

3. Mental peace: Chandra Namaskar, as its name suggests, of a group of asanas that are aimed at soothing; therefore, this set of exercises would help you in gaining mental peace.

4. Creativity: Developing creative skills can be an attribute that can only be associated with Chandra Namaskar, but it is proven to be the proper conclusion from this exercise.

Chandra Namaskar
Benefits of Chandra Namaskar

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The following are the Names of the 12 Steps of Chandra Namaskar

1. Pranamasana or the Prayer pose

2. Hastauttan-asana, which is also called the Raised arms pose

3. Padahastasana, or the Hand to foot pose

4. Ashwa Sanchalanasana, which is commonly known as the Equestrian pose

5. Dandasana, or the Stick pose

6. Shishuasana or the Child pose

7. Ashtanga Namaskara, or the pose which has a Salute with eight parts or points

8. Bhujangasana or the Cobra pose

9. Parvatasana, or the Mountain pose

10. Ashwa Sanchalan Asana or the Equestrian pose

11. Padahastasana, or the Hand to foot pose

12. Hastauttan-asana, or the raised arms pose

Chandra Namaskar

Image Credit: FITSRI

Chandra Namaskar

Image Credit: FITSRI

How to Perform Chandra Namaskar in the right ways

We list the proper steps and how to perform Chandra Namaskar to provide maximum benefits. 

Step 1: Pranamasana (Prayer pose)

  1. This is the easiest pose, to begin with, Chandra Namaskar, where you need to perform the salutation.
  2. For this, you need to stand upright while keeping your vocal straight.
  3. After this, you need to tilt your body backward and make sure that you bend your vocal as much as possible.
  4. Then you can open your hands towards the sky.

Step 2: Hastauttan asana (Raised arms pose)

  1. To perform this asana, you must take your hands down toward your feet while making your body bend down.
  2. Make your head touch the knees in this process of bending down.
  3. You also need to ensure you are not bending your knees.
  4. If you find it challenging to make your head touch the knees, you can do the asana until it suits you.

Step 3: Padahastasana (Hand to foot pose)

  1. To do Padahastasana, you must take your left leg back while keeping your feet straight. 
  2. Then start to bend your right leg from the knees.
  3. Half of the body weight would be equally divided between the right and left knee.
  4. Your hands in this process should need the right leg itself.

Step 4: Ashwa Sanchalanasana (Equestrian pose)

  1. The Ashwa Sanchalanasana needs to begin with the upward position.
  2. Then you need to touch the knee of your left foot.
  3. Then while bending your right leg, you need to make an angle of 90 degrees.
  4. The last asana in the Ashwa Sanchalanasana is to raise your hands upwards and tilt your waist backward.

Step 5: Dandasana (Stick pose)

  1. In the Dandasan, you must move your right foot back while keeping your feet straight.
  2. Then move your left leg from your knees.
  3. In this asana, half of the weight shall fall upon the left leg when your hands need the left leg.

Step 6: Shishuasana (Child pose)

  1. Put your weight on the left leg while trying to touch your right leg with the ground.
  2. Then you also need to raise your hands upwards to complete the Shishuasana.

Step 7: Ashtanga Namaskara (Salute with eight parts or points)

  1. Put your hands on the ground.
  2. Raise your waits upwards as much as possible from your end.
  3. This is the asana where you need to repeat the process five times.

Step 8: Bhujangasana (Cobra pose)

  1. In this asana, you must take both your knees off the ground.
  2. Then make your head touch the ground while playing with your hands.
  3. In short, you need to make a snake-like posture in this.

Step 9: Parvatasana (Mountain pose)

  1. While keeping your knees on the ground, you must tilt your head backward in the Parvatasana.
  2. Then keep your hands upwards while your body weight is on the knees.

Step 10: Ashwa Sanchalan Asana (Equestrian pose)

  1. Keep your hands on the ground in front at a distance.
  2. Then you need to maintain a sitting position with the support of your hands and claws. 
  3. You are also required to lift your knees above the ground as well.

Step 11: Padahastasana (Hand to foot pose)

  1. This is the sitting asana in which you need to distribute your weight on the paws of your feet.
  2. Also, you need to touch your hands from the ground.

Step 12: Hastauttanasana (Raised arms pose)

  1. This is the last and final step of Chandra Namaskar, in which you need to stand upright.
  2. Keep hands in the proof posture, ending the entire Chandra Namaskar.

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Precautionary measures involved in doing Chandra Namaskar

1. Chandra Namaskar would best benefit you when you are doing it in the direction of the moon since it is also called the lunar or the moon salutation.

2. If you are suffering from back pain, you should refrain from performing the Chandra Namaskar.

3. Pregnant women also should not be indulged in the Chandra Namaskar.

4. People having backbone problems also should stay away from these sets of exercises.

5. Regular practice of the Chandra Namaskar would give you maximum benefits and quicker results.