Чандра Намаскар (или Приветствие Луне) — динамическая серия асан, которая особенно рекомендуется для выполнения женщинами всех возрастов, так как имеет охлаждающее, умиротворяющее, расслабляющее воздействие на тело и на ум, способствует наполнению тела лунной женской энергией.

Не так давно в моем блоге я выкладывала последовательность комплекса Сурья Намаскар или приветствие солнца, которую следует выполнять по утрам для лучшего пробуждения и бодрости ( см. ТУТ).

В этом посте я представила комплекс, который очень расслабляет, помогает успокоится и настроиться на сон. 

Выполнять асаны нужно медленно, качественно вытягивая мышцы. 

Продолжение комплекса в следующем посте

The Sacred Moon Salutation - Chandra Namaskar 

For those of you who are unfamiliar with yoga, the moon salutation, though not as popular as its counterpart Surya Namaskar, warms the body yet provides an overall cooling effect and is wonderful to practice in the evening.

The Moon Salutation is a moving meditation linked with breath. Each pose or movement begins with an inhale or exhale and remains succinct in a 12 pose flow sequence as shown in the diagram.

The moon salutation is a wonderful way to end the day as it calms and restores the chakra centers of the body, deepens connection with the breath and oneself and releves tension and stress stored in the day.  

It is normally practiced after dusk on an empty stomach and serves to purify and release any unsteadiness in the body, connects us to divine energy and provides spiritual upliftment.

I practice this frequently during my evening practice (even if I have already done a yoga practice earlier in the day) as I love the restorative effect it has on me before bed.  I used to have a lot of trouble sleeping and this practice became a part of my sleeping routine, instructing my body to relax.  This sequence balances the yang energy of the day and thus heightens the feminine qualities and energies.

I would encourage you, whether you are ‘into’ yoga or not, to try this beautiful yet, simple, ancient practice as it will help you to cultivate your own sense of devotion to whatever it is speaks to your heart. If you are in a moment of restlessness, practice a few rounds of Moon Salutation and your feelings will most certainly pass or you will gain greater clarity and less attachment to the feelings.

Step by Step: (from 1. Begin the sequence standing in Mountain Pose - Tadasana.  
2. Inhale - Hook the thumbs of your outstretched arms as you raise them up over the head. This variarion of Raised Arms Pose -Urdhva Hastasana is a backbend, so reach the arms toward the wall behind you.
3. Exhale - Fold forward into a variation of Standing Forward Bend - Uttanasana. As you exhale, let the arms swing down behind your back. Interlace your fingers behind the back and bring your hands over your head as you fold forward.
4. Inhale - Release your interlaced hands as you swing the arms up next to your ears and step the right foot back to the end of your mat coming into a High Lunge.
5. Exhale - Drop the hands to the front of your mat as you step the left foot to the back of the mat coming into Downward Facing Dog.
6. Inhale - Come forward into Plank Pose.
7. Exhale - Lower down to Knees, Chest, Chin. Inhale - Come forward into Cobra Pose OR Exhale - Lower down to Chaturanga. Inhale - Come forward to Upward Facing Dog.
8. Exhale - Push back to Downward Facing Dog.
9. Inhale - Step the right foot to the front of your mat as you bring the arms up next to your ears coming into a High Lunge Pose.
10. Exhale - Step the left foot forward to meet the right foot as you swing the arms down and interlace the fingers behind your back coming into a variation of Standing Forward Bend - Uttanasana.
11. Inhale - Release the hands from behind your back and hook the thumbs in front of you as you come up to stand. In a continous movement, take the arms up and back behind you coming intoRaised Arms Pose -Urdhva Hastasana.
12. Exhale - Bring the arms back along the side of the body as you come back into Mountain Pose - Tadasana.
Once in a Blue..Moon Salutation | Chandra Namaskar

August 31st, 2012 is a Blue Moon! Start your evening yoga practice with this Moon Salutation. It’s in 28 parts, honoring the the 28-day lunar cycle.

  1. Mountain
  2. Prayer in Mountain
  3. Extended Mountain
  4. Half Moon (right)
  5. Extended Mountain
  6. Half Moon (left)
  7. Extended Mountain
  8. Goddess
  9. Five-pointed Star
  10. Triangle (right side)
  11. Pyramid (right side)
  12. Lunge (right side)
  13. Half Squat (right side)
  14. Squat
  15. Half Squat (left side)
  16. Lunge (left side)
  17. Pyramid (left side)
  18. Triangle (left side)
  19. Five-pointed Star
  20. Goddess
  21. Extended Mountain
  22. Half Moon (right)
  23. Extended Mountain
  24. Half Moon (left)
  25. Extended Mountain
  26. Prayer in Mountain
  27. Mountain
  28. Savasana

Chandra Namaskar / Moon Salutation (von christian breitschmid)

Now, Chandra Namaskar will help you lose weight

You must have heard about the classical Surya Namaskar or Sun Salutation, but not many know about the other side of it — the Chandra Namaskar or the Moon salutation. Like the former, this too comprises different postures for the right side and left side, making a complete cycle. While Surya Namaskar has 12 postures, Chandra Namaskar has 14 positions correlating to the lunar phases.

This set includes the Ardha Chandra asana as a part of it and involves the ‘Ida nadi’, which is cooling and relaxing. Breathing is more demanding when it comes to performing Chandra Namaskar. This includes puraka (inhalation), kumbhaka (retention) and rechaka (exhalation). There are some practitioners who also include the Balasana and Urdhva Mukha Svanasana too. We spoke to yoga professionals Dr Amrapali Patil, Keya Ray and fitness consultant Asif Shaikh, for more…

Benefits of the asana

- Channelises your lunar energy

- Cools and relaxes you – Strengthens your back

- Brings mental clarity by oxygenating the blood more effectively

- Benefits all the visceral organs

- Just like Surya Namaskar, it stretches your spine, works on your hamstrings and strengthens your legs, arms, back and stomach muscles.

Points to ponder

- It is essential that you prepare your mind and body before you begin. Stand straight and keep you feet together. Your hands should be by your side and you should breathe gently, focusing on your inhalation and exhalation. Bring your awareness to the pattern of your breathing.

- All the yoga positions should be in sync with your breath. Avoid any kind of discord between your breathing and the asana.

- Gradually bring your awareness to the point between the eyebrows, at the level of ajna chakra. Visualise the moon and its soft, gentle light there.

- Slowly, let the awareness fade away and gradually bring your focus to the body.

Different positions of Chandra namaskara

First half of the series:
1) Pranamasana / prayer pose
2) Hasta utthanasana / raised arm posture
3) Padhastasana / hand to foot pose
4) Ashwa sanchalanasana / equestrian pose
5) Ardha chandrasana / half moon pose
6) Parvatasana / mountain posture
7) Ashtanga Namaskara / salutation with eight parts of the body
8) Bhujangasana / cobra posture
9) Parvatasana / mountain pose
10) Ashwa sanchalanasana / equestrian pose
11) Ardha chandrasana / half moon pose
12) Padhastasana / hand to foot pose
13) Hasta utthanasana / raised arms pose
14) Pranamasana / prayer pose

Second half of the series: In this, the backward stretched leg positions in Ashwa sanchalanasana are done by reversing the earlier sequence. This means that in the second half, instead of stretching the right foot backward, stretch the left. And the second time in the sequence, bend the right leg and bring the right foot between the hands.
15) Pranamasana
16) Hasta utthanasana
17) Padhastasana
18) Ashwa sanchalasana
19) Ardha chandrasana
20) Parvatasana
21) Ashtanga namaskara
22) Bhujangasana
23) Parvatasana
24) Ashwa sanchalasana
25) Ardhachandrasana
26) Padhastana
27) Hasta Utthanasana
28) Pranamasana

Keep in mind
Consult a qualified doctor and a yoga expert before embarking on any practice

Those with hernia, high blood pressure, with a history of stroke, back problems, undiagnosed lumbago, sciatica, fever, heart disease etc. should avoid these asanas.

When should you do this?
This asana should preferably be done at night when the moon is visible and, like most other asanas, should be practiced on an empty stomach

After completing the Chandra namaskara do the Shavasana or the corpse posture for some time. Read More..


Chandra Namaskar 

10 min. moon salutation that usually I do before bed every night

“Fly me to the moon and let me play among the stars”

We celebrated the Full Moon on March 16th. This “worm” moon is named for the time of year when robins start to emerge and tug at worms in the thawing ground.

“Let me see what Spring is like on Jupiter and Mars”

It may not seem like Spring but the sightings of Robins (and worms) are  encouraging.

In some cultures this Full Moon is not only a harbinger of Spring but the start of a New Year. It is a time to reset our  intentions (sankalpa)

Remember that the Buddha became enlightened during the Full Moon. It  is a time when the gate to our true nature is opened. It  can be a time of inspiration and clarity. It is also a time of very high energy that can lead to unrest. A way to sooth this energy and still be empowered is to practice The Moon Salutation. ( Chandra Namaskar) This honors the Yin or feminine power. The practice cultivates the moon ’s soothing  lunar energy as we shift our focus to a New Season  A Moon Salutation Flow is grounding as we calm the mind and energize the body.