Moon Salutations

The upcoming Harvest Moon is the perfect time to slow down, reflect, and honor the rhythms of nature.

🌙 Yoga Moon Salutations: Flowing with Lunar Energy

When the sun sets and the world begins to slow, your body and mind often crave a softer, more reflective practice. That’s where Moon Salutations—or Chandra Namaskar (SHAHN-drah nah-muh-SKAR-uh)—come in. Unlike the energizing Sun Salutations (Surya Namaskar), which heat and invigorate, Moon Salutations are grounding, cooling, and introspective. They invite you to move with the rhythm of your breath, connect with your inner stillness, and honor the cycles of nature.

Whether you’re winding down after a long day, practicing under a full moon, or simply looking to balance a high-energy lifestyle, Moon Salutations offer a beautiful way to restore harmony.

🌙 Benefits of Moon Salutations

1. Calms the nervous system: Slow, mindful movements help activate the parasympathetic nervous system, reducing stress and anxiety.

2. Improves flexibility: Gentle side stretches, forward folds, and hip-openers release tension in tight muscles, especially in the hips, hamstrings, and lower back.

3. Balances energy: The cooling, receptive nature of Moon Salutations counteracts excess “yang” (heat, intensity, busyness) and supports emotional balance.

4. Supports hormonal health: For women, practicing during certain phases of the menstrual cycle can ease cramps and regulate energy levels.

5. Enhances mindfulness: The repetitive, flowing sequence draws you into the present moment, much like a moving meditation.

🧘‍♀️ Common Moon Salutation Sequence

This sequence is often performed in a circular pattern, with asanas (poses) leading with the left side of the body, and mirroring the shape of the moon. A Moon Salutation can vary, but a common flow includes:

1. Tadasana (Mountain)

   • Steps: Stand with feet together, arms at your sides. 

   • Benefits: Improves posture and stability. 

   • Sanskrit Meaning: Tada (Mountain) Asana (Pose)

2. Urdhva Hastasana (Standing Crescent Moon Left)

   • Steps: Raise your arms overhead, possibly interlacing fingers with index fingers pointing up. 

   • Benefits: Improves balance. Stretches and lengthens the shoulders and side of the body.

   • Sanskrit Meaning: Urdhva (Upwards) Hasta (Hands) Asana (Pose)

3. Utkata Konasana (Goddess with Cactus Arms)

   • Steps: Step your left foot out wide and bend your knees, turning toes out slightly. 

   • Benefits: Build strength in legs, hips, and glutes.

   • Sanskrit Meaning: Utkata (Powerful) Kona (Angle) Asana (Pose)

4. Utthita Tadasana (Star)

   • Steps: Keeping your feet wide apart, inhale as you straighten your knees and elbows

   • Benefits: Strengthens ankles, legs, abdomen, and back.

   • Sanskrit Meaning: Utthita (Extended) Tada (Mountain) Asana (Pose)

5. Trikonasana (Triangle)

   • Steps: Inhale, straighten legs, pivot left foot to the front of the mat, right foot to the outside of the mat, facing upward, extend left arm to the floor, and right arm to the sky. 

   • Benefits: Core strength. Stretches hamstrings, hips, and shoulders.

   • Sanskrit Meaning: Tri (Three) Kona (Angle) Asana (Pose)

6. Parsvottanasana (Pyramid)

   • Steps: Exhale, fold forward, bringing your hands to the floor or your shins. 

   • Benefits: Stretches hamstrings, calves, hips, spine, and shoulders.

   • Sanskrit Meaning: Pars (Side) Uttana (Intense Stretch) Asana (Pose)

7. Anjaneyasana (Low Crescent Lunge)

   • Steps: Inhale, lower your right knee to the floor. Lift both your arms above your head and bend backward in the crescent moon.

   • Benefits: Improves balance. Stretches and strengthens the intercostal muscles (between ribs), abdomen, quads, and hips.

   • Sanskrit Meaning: Anjani (Hindu Goddess) Asana (Pose)

8. Skandasana (Side Lunge)

   • Steps: Shift your weight to the left, bending your left knee and extending your right leg. 

   • Benefits: Stretches the side, hamstring, and hip.

   • Sanskrit Meaning: Skanda (A war god) Asana (Pose)

9. Malasana (Garland)

   • Steps: Shift your weight to the center, feet slightly wider than hip-width, toes turned out slightly, bend both knees, and lower your hips as far as comfortably possible toward the ground, keeping your heels grounded. Engage your core muscles, lengthen your spine, and keep your chest lifted. Hands at heart center.

   • Benefits: Strengthens the lower body, enhances flexibility. Improves digestion.

   • Sanskrit Meaning: Mala (Garland) Asana (Pose)

Reverse, leading to the right, and return to Mountain Pose or Child's Pose. 

⚠️ Pose Cautions & Modifications

While Moon Salutations are gentle, some poses may require extra care:

• Knee concerns: 

  • In Goddess Pose or Yogi Squat, keep knees aligned over toes. 

  • Use a block or sit on a cushion if your hips feel tight.

• Low back sensitivity: 

  • Maintain a soft bend in the knees during forward folds to protect the lumbar spine.

• Pregnancy: 

  • Avoid deep twists and prolonged supine positions. 

  • Modify Goddess Pose with less depth and extra support.

• High blood pressure or vertigo: 

  • Rise slowly from forward folds to prevent dizziness.

Always listen to your body and adapt the practice to your comfort level.

🥗 Nourishing Foods to Complement Your Practice

Since Moon Salutations are cooling and grounding, pair them with foods that reflect these qualities:

• Cooling, hydrating fruits: cucumber, watermelon, pears

• Root vegetables: sweet potato, carrots, beets (for grounding energy)

• Light herbal teas: chamomile, lavender, peppermint

• Soothing grains: quinoa, brown rice, oats

• Healthy fats: avocado, tahini, flax seeds

Avoid heavy, overly spicy foods before practice—opt for something light and calming instead.

🧘 Meditations & Rituals to Include

Pair your Moon Salutations with simple lunar-inspired mindfulness practices:

• Full Moon Journaling – Reflect on what you want to release or let go of.

• Chandra Bhedana (Left Nostril Breathing) – Inhale through the left nostril, exhale through the right to encourage calmness.

• Moon Visualization – Imagine soft, silver moonlight washing over you, cleansing stress and restoring peace.

• Lunar Mantra – Chant “Om Chandraya Namaha” to connect with moon energy.

Closing Thought

Moon Salutations are more than just a sequence of yoga poses—they’re a way to honor your body’s need for rest, balance, and reflection. By combining gentle movement, nourishing foods, and calming meditation, you create a practice that soothes the soul and connects you to the quiet magic of the night.