Chandra Namaskar : Benefits, Steps and Best time to practice

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Chandra

Namaskar : Benefits, Steps and Best time to practice

May 4, 2023 | Yoga

Reading Time 4 mins

In yoga, the Sun Salutation (Surya Namaskar), which is more frequently performed, is a version known as

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Chandra Namaskar or Moon Salutation. A series of owing yoga poses are performed as part of the Chandra Namaskar Depending on the yoga tradition or teacher, the precise sequence may vary, but it typically consists of a succession of standing, kneeling, and seated poses. Because Chandra Namaskar has a cooling and relaxing impact on the body and mind, it is thought to be good for the summer. We all are aware of the term “Surya Namaskar ” but most of us don’t know about “Chandra Namaskar ” . The word Chandra Namaskar means:-

Chandra- Moon

Namaskar- Salute

As the Moon does not emit any light of its own but instead reects the Sun’s light, Chandra Namaskar is a reection of Surya Namaskar.

Sun Salutation follows the same sequence of asanas, with the exception that Ardha Chandrasana comes after Ashwa Sanchalanasana, also known as the Horse-riding Pose.

The twelve positions of the Surya namaskar correspond to the twelve zodiac or solar phases of the year, while the fourteen positions of the Chandra namaskar correspond to the fourteen phases of the moon.

The fourteen days prior to the full moon are called shukla paksha, or the bright fortnight, and the fourteen days after the full moon are called Krishna paksha, or the dark fortnight, in the lunar calendar.

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Ida Nadi is where the lunar energy ows. It’s cool, relaxing, and creative all at once. Ida is the withdrawn, female, or mental power which is liable for awareness. Chandra Namaskar promotes relaxation and stress reduction by facilitating deep breathing and attentive movement. You will feel more centred and at peace as a result of the slow, deliberate motions that assist to soothe the nervous system, release tension, and release bodily and mental stress

When to practice Chandra Namaskar?

Chandra Namaskar should be performe in the evening or at night, preferably when the moon is visible, or in the morning during a full moon. One thing to keep in mind when performing Chandra Namaskar is to always practice with an empty stomach.

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Sequence and Mantras

Position 1: Pranamasana (prayer pose)

Mantra: Om Kameshvaryai Namaha, greetings to the one who grants wishes

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Chandra Namaskar : Benefits, Steps and Best time to practice

Chandra Namaskar is a reection of Surya Namaskar.

Position 2: Hasta Utthanasana (raised arms pose)

Mantra: Om Bhagamalinyai Namaha is the mantra to recite if you seek success in your life.

Position 3: Padahastasana (hand-to-foot pose)

Mantra: Salutations to one who is always compassionate, Om Nityaklinnayai Namaha

Position 4: Ashwa Sanchalanasana (equestrian pose)

Mantra: Salutations to one who is ferocious, Om Bherundayai Namaha.

Position 5: Ardha Chandrasana (half moon pose)

Mantra: Salutations to one who lives in the ames, Om Vahnivasinyai Namaha.

Position 6: Parvatasana (mountain pose)

Mantra: Om Vajreshvaryai Namaha, greetings to one who carries the thunderbolt known as the vajra and is decorated with diamond jewelry.

Position 7: Ashtanga Namaskara (salute with 8 parts)

Mantra: Salutations to the one whose messenger is Shiva, Om Dutyai Namaha.

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Position 8: Bhujangasana (cobra pose)

Mantra: Om Tvaritayai Namaha, or salutations to one who is speedy, is the mantra.

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Chandra Namaskar : Benefits, Steps and Best time to practice

Position 9: Parvatasana (mountain pose)

Mantra: Om Kulasundaryai Namaha, greetings to a good, honorable, and charming person.

Position 10: Ashwa Sanchalanasana (equestrian pose)

Mantra: Salutations to the Eternal One, invoking the mantra Om Nityayai Namaha.

Position 11: Ardha Chandrasana (half moon pose)

Mantra: Salutations to one wearing a blue ag, Om Nilapatakinyai Namaha.

Position 12: Padahastasana (hand-to-foot pose)

Mantra: Om Vijayayai Namaha, salutations to one who is always victorious is the mantra.

Position 13: Hasta Utthanasana (raised arms pose)

Mantra: Salutations to the One who is the Source of All Fortunes, Om Sarvamangalayai Namaha

Position 14: Pranamasana (prayer pose)

Mantra: Salutations to the one who is encircled by instantaneous ames, Om Jvalamalinyai Namaha.

Benefits of Chandra Namaskar

Improves Metabolism and Digestion

Chandra Namaskar poses, which involve forward folds and slight twists, massage the digestive tract and stimulate the abdominal organs. This can

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enhance digestive tract health, regulate metabolism, and improve digestion.

Hormonal Harmony

It is well known that Chandra Namaskar has a benecial eect on the endocrine system, which is in charge of controlling hormone levels in the body. In particular for women, the practice can enhance overall hormonal health by balancing hormone levels.

Soothing and calming

Chandra Namaskar is a form of Yoga which focuses on gentle, uid movements that promote calmness and relaxation in the body. The poses’ languid, uid movement, which helps to release excess heat and stress, has a calming eect on hot summer days.

Gives Internal Awareness and Emotional Stability

Deep self-awareness, introspection, and emotional stability are foster by Chandra Namaskar The practice’s meditative component fosters mindfulness and a connection between the mind, body, and emotions.

Pitta Dosha balancing

According to the traditional Indian medical system of Ayurveda, each person’s unique constitution is made up of the three doshas of vata, pitta, and kapha. The Pitta dosha, which is inuence by re and heat, tends to rise throughout the summer. To assist balance the excess pitta, Chandra Namaskar

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contains calming and grounding postures, lowers heat, and promotes harmony.

Improved Sleep Quality

Chandra Namaskar’s relaxing and centering qualities can help with sleep hygiene. You can prevent insomnia or other sleep-related issues by doing this routine before bed. It will also help your body and mind get ready for a good night’s sleep.

Mind and Body connection improvement

The meditation and gentle movement known as Chandra Namaskar helps to improve the connection between the mind and body This can support mental relaxation, stress reduction, and general well-being. This is especially helpful in hot weather when the body may feel more exhausted or worried.

Chandra Namaskar primarily focuses on the lower body, the Moon Salutation sequence is great for people who want to avoid using their arms. There are likewise numerous actual advantages to the training. All of the major muscle groups are stretch and strengthen in the sequence. It improves exibility and improves the respiratory, circulatory, and digestive systems’ eciency and balance

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