Chandra-namaskarasana Moon-salutation Posture Yoga Asanas Mudra Benefits How to do Practice Yogic History Poses Beginners

Chandra-namaskarasana (Moon-salutation Posture)

A sequence of twelve postures complete this pose.

Those who like to practice with mantras under:

1.      Om chandaray Namah

2.      Om Somay Namah

3.      Om Indave Namah

4.      Om Nishakaray Namah

5.      Om Kalabhritay Namah

6.      Om Sudhadharay Namah

7.      Om Nishapataye Namah

8.      Om Shivashekharay Namah

9.      Om Amritadidhitaye Namah

10.  Om Tamandhay Namah

11.  Om Rajrajay Namah

12.  Om Shashankadevay Namah    

Stand straight with your feet about a foot apart. Take your hands above your head and bend backward as much as you can.

 Keeping the legs stretched, swing the hands down in a circle by bending from the waist and place the palms by the side of the feet, head resting on the knees.

Take the left leg backward and keep it straight so that the weight of the whole body is on the right foot. Sit straight with the right knee slightly bend forward so that the weight of the body is now on the toes of the right foot only and the right heel is under the right hip. Keep the hands on the ground on either side of the right leg.

Keep your right leg backwards touching the ground with the toes. Stand up and raise up your hands on either side of the head. Keep them stretched. Bend the left foot forward slightly and stretch the chest forward.

 Place both hands in front of you on the ground. Take the left foot back on the side right. Now, do Danda once, i.e., sit on your toes and stretch the upper part of the body upto the knees gradually forward to assume the posture somewhat similar to Sarpasana (Snake Pose).

Take the right foot back fully and bend the left leg forward so that the weight of the body is on the toe of the left foot. Keep the hands on either side of the left leg.

Stand up and bend the left knee, raising the head up straight. Stretching the chest forward, make fists of both hands and raise them up on either side of the head. Bend the neck slightly back. The thumbs of both hands should point towards each other.

 Place the hands on either side of the right foot. Take the right leg back, close to the left leg. Resting on the toes and palms, stretch the upper part of the body forward to assume the posture almost similar to that of Sarpasana (Snake Pose).

Place both knees on the ground. Bend the legs back with the toes resting on the ground and the heels touching the hips. Then, bend forward to touch the ground with head.

Sit on the buttocks placed on the heels. Raise the head and hands and take back as far as possible.

Place your palms on the ground and jump to bring the feet between the hands. Sit erect, putting the weight on the toes.

Finally, stand erect with your hands folded and placed near the chest. Do the complete pose of Chandranamaskarasana ten to fifteen times.

Benefits:-The whole body is exercised; regular practice makes the body healthy, symmetric and handsome. Every limb of the body become active; digestion improves; laziness and slothfulness are overcome.