Chandra Namaskar Moon Salutation Mantra Benefits
The word chandra means ‘moon’. The sequence of asanas is the same as Surya Namaskar except that Ardha Chandrasana, the half moon pose is performed after Ashwa Sanchalanasana. Whereas the twelve positions of Suya Namaskar relate to the 12 zodiac or solar phases of the year, the fourteen positions of Chandra Namaskar relate to the fourteen lunar phases.
Best time to do Chandra Namaskar:
Chandra Namaskar is best practiced at evening/night, especially when the moon is visible. While practicing at night, ensure that the stomach is empty.When you can, practice Chandra Namaskar in the evening. Surya Namaskar is traditionally practiced at sunrise as a way to pay homage to the sun and to warm up the body for the coming day. It makes sense, then, to practice Chandra Namaskar in the evening when the moon is out. Not only is it a great way to prepare yourself for sleep.
sunrise and sunset have always been considered powerful times for practicing hatha yoga. "During these times, there's a balance between light and dark. It's not day. It's not night. You're at a junction between the two.This reflects internally in your body: Your hot and cold energies are also in balance. It's a natural time to do the practice.In addition to the time of day, you might also consider the time of the month that you practice. Rea suggests choosing a few days during the new moon, the full moon, and the waning moon (the 14 days after a full moon), since our energy is lower during those times. For women with a menstrual cycle, Chandra Namaskar can be a balm for low-energy days.
Most important, move slowly. This means that you don't have to sync each movement to an inhalation or an exhalation the way you do with Sun Salutations. Savor the practice, just as you would a carefully prepared meal, and allow it to bring you into a more present state. "You're not participating in the whole 'quick fix' when you do this practice.
Chandra Namaskar helps you in channelizing the lunar energy; which has cool, relaxing, and creative qualities. Chandra Namaskar also stretches the spine, hamstrings, and backs of legs; strengthens leg, arm, back, and stomach muscles. Like all other yoga practices, it is important that you learn Chandra Namaskar under proper supervision and guidance.
Keep the eyes closed. Stand upright with the feet together. Bring the palms to meet in the center of your chest. Relax the whole body
Modify: If you have lower back problems, or if your knees/thighs are rubbing together bring your feel parallel hip width apart.
Bring the hands shoulder width apart, bring them up over the head, and reaching back. You should bend the back slightly
Modify: Hand straight up instead of back.
3. Exhale – UTANASANA
Bend forwards from the hips until the finger or palms of the hands touch the floor on either side of the feet. Do not strain
Modify:If you have slipped disc or lower back problems keep the knees bent so that the palms come to the floor.Bring the hands onto the shins/ankle until you have enough flexibility to reach the floor
4. Inhale – ASHWA SANCHALANASANA
Stretch the right leg back as far as is comfortable tucking the toes under. At the same time bending the left knee leaving the foot flat on the floor. Arch the back and gaze up to the sky
Modify:bring the back knee onto the floor
5. Inhale – Ardha Chandrasana
Raise the hands, and stretch both arms over the head keeping them shoulder width apart.Arch the back look up, raising the chin.
Modify:Bring the back knee onto the floor
6. Exhale – PARVATASANA/MOUNTAIN POSE
Bring the palms onto the floor and stepping the left foot back beside the right, while lifting the hips up into the air. Lengthening through the spine, bringing the shoulders towards the ankles. Take a few breaths. (This posture is similar to Downward facing dog, except the feet are together)
Modify:Keep the knees slightly bent if the posture is too intense.
7. On the next Exhale – ASHTANGA NAMASKARA
Coming onto your toes, simultaneously lower the knees, chin, and chest to the floor. The hips and abdomen remain raised.
Modify:Lower the knees first then the chest and chin
8. Inhale – BHUJANGASANA
Keeping the hands and feet in place, slide the chest forward and raise the chest up. Opening the shoulders (pulling them away from the ears) and tilting the head back to look at the sky. The hips and thigh should be on the floor.
Modify:Keep the buttocks and thighs engaged (squeezed) to prevent problems in the lower back. Unless you are very flexible dont try to straighten your arms
9. Exhale – PARVATASANA/MOUNTAIN POSE
Keeping the hands and feet in the same position lift the hips up, bringing the heels to the ground, lengthening through the spine, bringing the shoulders towards the ankles. Take a few breaths here. As you exhale lifting the hips towards the sky and pressing the hands into the ground. (Same as step 6)
10. Inhale – ASHWA SANCHALANASANA
Bring the left foot forwards between the hands, and push the pelvis forwards. Lift the torso and tilt the head back, arching the back and looking up to the sky (Same as step 4)
11. Inhale – ARDHA CHANDRASANA
Raise the hands, and stretch both arms over the head keeping them shoulder width apart.Arch the back look up, raising the chin. (Same as step 5)
12. Exhale – UTANASANA
Bring the right foot next to to the left, and straighten the knees. Bring the crown of the head towards the floor. (Same as step 3)
13. Inhale – HASTA UTANASANA
Keeping the arms shoulder width apart, raise the torso with spine as straight as possible. Bring the hands up over the head, and reaching back, bending slightly. (Same as step 2)
14. Exhale – PRANAMASANA
Bring the palms together in front of the chest center. (Same as step 1)
Repeat the cycle reversing the legs in Steps 4,5,10 and 11 (Ashwa Sanchalanasana and Ardha Chandrasana), to stretch the other side. Rest all the Postures will be the same.
Moonlight Meditation:
This meditation, adapted from the Bihar School of Yoga, can be done before or after you take the final resting pose, Savasana (Corpse Pose).
Sit in a comfortable cross-legged position. Slowly become aware of the space between your eyebrows. Within this space, visualize a full moon in a clear night sky, shining brightly on the waves of the ocean. The full reflection of the moon penetrates the deep waters, and the cool shade of moonlight catches the tops of the waves as they dance.
See the image clearly and develop an awareness of the feelings and sensations that are created in your mind and body. Slowly let the visualization fade and again become aware of the whole body.
Mantras for Surya Namaskar and Steps Sun Salutation Mantras
Moon Salutation (Chandra Namaskar) Mantras:
Om Kamesvaryai Namaha, “salutations to she who fulfills desires”.
Om Bhagamalinyai N amaha, “salutations to she who wears the garland of prosperity”.
Om Nityaklinnayai Namaha, “salutations to she who is ever compassionate”.
Om Bherundayai Namaha, “salutations to she who is ferocious”.
Om VahnivasinyaiNamaha, “salutations to she who resides in fire”.
Om Vajreshvaryai Namaha, “salutations to she who possesses vajra, the thunderbolt, and is adorned with diamond ornaments”.
Om Dutyai Namaha, “salutations to she whose messenger is Shiva”.
Om Tvaritayai Namaha, “salutations to she who is swift”.
Om Kulasundaryai Namaha, “salutations to she who is virtuous, respectable and charming”.
Om Nityayai Namaha, “salutations to she who is eternal".
Om Nilapatakinyai Namaha, “salutations to she who is adorned with a blue flag”.
Om Vijayayai Namaha, “salutations to she who is ever victorious”.
Om Sarvamangalayai Namaha, “salutations to she who is the source of all good fortunes”.
Om jvalamalinyai Namaha, “salutations to she who is fenced with instant flames”.
Benefits of Chandra Namaskar:
By the way, each Asana has its own importance and its own different benefits. But by doing many frequencies of Chandra Namaskar, many benefits are obtained simultaneously.
- The body became beautiful and strong.
- Abdominal get benefits.
- Helpful in Constipation, acidity, indigestion etc.
- The body becomes fast.
- Mental peace is achieved.
- Helpful in laziness.
- The entire body becomes healthier.
Yogalates With Rashmi Ramesh
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