January 31, 2024 6 min read

Welcome to "Yoga Under the Stars," a celestial journey into the serene world of moon salutation poses designed to usher you into a state of evening relaxation.

Finding tranquillity becomes essential for overall well-being in the hustle and bustle of our daily lives.

What better way to achieve this than by embracing the therapeutic practice of yoga beneath the enchanting night sky?

The Moon Salutation, or Chandra Namaskar, is a gentle sequence of yoga poses inspired by the calming energy of the moon.

This sequence is thoughtfully curated to help you unwind, release tension, and connect with the soothing ambiance of the evening.

Whether you're a seasoned yogi or a beginner, these poses provide a perfect opportunity to harmonize your body, mind, and spirit.

Moon Salutation

Yoga Under the Stars

A Moon Salutation, often called Chandra Namaskar, is a series of yoga poses designed to honor and harness the calming, feminine energy associated with the moon.

Similar to the well-known Sun Salutation (Surya Namaskar), the Moon Salutation is a sequence that offers a gentler and more introspective approach, making it particularly well-suited for evening practice or during the lunar phases.

Key Components of a Moon Salutation 

1. Mindful Breathing (Pranayama)

Moon Salutations typically begin with focused, conscious breathing. Deep inhalations and exhalations help establish a connection between breath and movement, promoting relaxation.

2. Mountain Pose (Tadasana)

The sequence often starts in Mountain Pose, grounding the practitioner and fostering awareness of the present moment.

Moon Salutation Poses

1. Raised Arms Pose (Hasta Uttanasana)

Inhale, extending the arms overhead, creating a gentle backbend.

2. Standing Forward Bend (Uttanasana)

Exhale, folding forward to release tension in the spine and hamstrings.

3. Low Lunge (Anjaneyasana)

Step one foot back into a lunge, opening the heart and stretching the hip flexors.

4. Lizard Pose (Utthan Pristhasana)

Move into a low lunge, bringing the hands inside the front foot and sinking into the hips.

5. Plank Pose (Phalakasana)

Transition to a plank position, engaging the core and building strength.

6. Chaturanga Dandasana

Lower into a low plank position with elbows bent, toning the arms and shoulders.

7. Cobra Pose (Bhujangasana) or Upward-Facing Dog (Urdhva Mukha Svanasana)

Inhale into a heart-opening backbend, promoting flexibility in the spine.

8. Downward-Facing Dog (Adho Mukha Svanasana)

Lift the hips, creating an inverted V-shape, to stretch and strengthen the entire body.

9. Low Lunge (Anjaneyasana) - other side

Repeat the low lunge on the opposite side to balance the sequence.

Moon Salutation Flow

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Unlike the dynamic and energetic Sun Salutation, the Moon Salutation encourages a fluid, graceful flow that emphasizes the soothing and grounding aspects of the practice.

Closing Poses: The sequence concludes with poses like Child's Pose (Balasana) or a brief meditation, allowing practitioners to absorb the calming energy and reflect on the practice.

When to Practice Moon Salutations: A Guided Approach for Optimal Benefit

Practicing Moon Salutations, also known as Chandra Namaskar, involves syncing your yoga routine with the subtle, calming energies of the moon.

Unlike the invigorating Sun Salutations, Moon Salutations are ideal for moments of reflection and relaxation.

Here's a guide on when to integrate this soothing practice into your routine for optimal benefits.

1. Evening Practice

Moon Salutations align seamlessly with the serene energy of the evening.

As the sun sets and the moon takes center stage, engage in this sequence to wind down from the day's activities.

The gentle flow and reflective nature of Moon Salutations make them an excellent choice for creating a calming pre-bedtime ritual.

2. Lunar Phases

Tailor your Moon Salutation practice to the lunar phases for a more profound connection with celestial energies.

During the full moon, embrace the heightened lunar energy with a mindful and reflective practice.

Conversely, the new moon, symbolizing renewal, is an opportune time for setting intentions and starting afresh through the gentle movements of Moon Salutations.

3. Stressful Days or Full Moon Energy

On days marked by stress or heightened emotions, allow Moon Salutations to be your therapeutic retreat.

The full moon, associated with release and letting go, provides an ideal backdrop for a practice to ease tension and promote emotional balance.

4. Lunar Retreats and Yoga Retreats

Consider incorporating Moon Salutations into yoga retreats, especially those under the stars.

The tranquil ambiance of the night sky enhances the calming effects of the sequence, creating a unique and memorable experience for practitioners.

5. Women's Health and Menstrual Cycle

For women, aligning Moon Salutations with the menstrual cycle can offer physical and emotional support.

Practice this sequence during menstrual to embrace gentler movements that promote hormonal balance and alleviate discomfort.

Tips for Mastering the Moon Salutation Sequence: Enhance Your Chandra Namaskar Practice

Yoga Under the Stars
1. Mindful Breath Awareness

Focus on conscious breathing, syncing movements with breath, fostering mental clarity and relaxation.

2. Evening Ambiance

Perform Moon Salutations in the evening for a serene and calming atmosphere, aligning with the sequence's lunar energy.

3. Gentle Modifications

Adapt poses to your comfort level, ensuring a gentle and sustainable practice suitable for your unique body.

4. Intention Setting

Infuse the sequence with purpose by setting positive intentions aligning movement with mindful goals for personal growth.

5. Fluid Transitions

Emphasize smooth and flowing movements, cultivating a graceful and seamless experience throughout the Moon Salutation sequence.

6. Connect with Nature

Practice outdoors to deepen the connection with the moon, benefiting from the calming influence of natural surroundings.

7. Expressive Hand Mudras

Incorporate symbolic hand gestures to enhance focus, energy flow, and spiritual connection during the sequence.

8. Meditative Closing

Conclude the practice with a meditative posture, fostering inner reflection and tranquility for a holistic experience.

9. Consistent Practice

Establish a routine to develop mastery, gradually enhancing strength, flexibility, and the overall effectiveness of your Moon Salutation practice.

10. Listen to Your Body

Pay attention to your body's signals, respect its limits, and adapt the practice to cater to your needs, ensuring a safe and beneficial experience.

The Profound Benefits of Moon Salutations (Chandra Namaskar)

Yoga Under the Stars

1. Calming and Relaxing

Moon Salutations are inherently calming, making them an effective tool for stress reduction.

The gentle and rhythmic flow, combined with mindful breathing, promotes relaxation, helping to alleviate tension and anxiety.

Incorporating Moon Salutations into your routine can create a tranquil space for mental and emotional well-being.

2. Balancing Feminine Energy

Chandra Namaskar is designed to resonate with the feminine energy associated with the moon.

The sequence supports hormonal balance, making it beneficial for women during different phases of their menstrual cycle.

By honoring and balancing feminine energy, Moon Salutations contribute to overall well-being.

3. Enhancing Flexibility

The sequence of Moon Salutations involves gentle stretches that work through various muscle groups.

Over time, regular practice enhances flexibility, particularly in the hips, hamstrings, and spine.

This increased flexibility contributes to improved posture, reduced muscle stiffness, and a greater range of motion.

4. Strengthening and Toning

While Moon Salutations are gentle, they engage key muscle groups, including the core, arms, and legs.

The transitions between poses build strength and stability. The sustained holds in certain positions contribute to muscle toning, providing a well-rounded physical benefit.

5. Mind-Body Connection

The intentional synchronization of breath with movement in Moon Salutations deepens the mind-body connection.

Enhanced awareness cultivates a meditative state, encouraging mental clarity and concentration.

The mindful approach to each pose cultivates a sense of presence and focus.

6. Evening Wind-Down

Moon Salutations are well-suited for evening practice, serving as a tranquil wind-down routine.

The calming nature of the sequence prepares the body and mind for a restful night's sleep.

Incorporating Moon Salutations into an evening routine can contribute to improved sleep quality.

7. Emotional Release

The fluid and meditative nature of Moon Salutations provides a platform for emotional release.

The sequence encourages practitioners to release tension, stress, and emotional baggage, fostering a sense of emotional well-being and balance.

8. Spiritual Connection

Moon Salutations offer a space for spiritual introspection and connection. The practice encourages a deeper understanding of oneself and the surrounding energies.

This spiritual aspect contributes to inner harmony, promoting a sense of purpose and alignment with one's higher self.

9. Adaptability for All Levels

Moon Salutations are accessible to practitioners of all levels. The gentle and adaptable nature of the sequence makes it inclusive for beginners and adaptable for those with varying physical abilities.

This adaptability allows a wide range of individuals to experience the benefits of the practice.

10. Connection with Nature

Practicing Moon Salutations under the moonlit sky fosters a unique connection with nature.

This harmonious alignment with the natural rhythms of the moon enhances the overall therapeutic effect, creating a holistic experience that extends beyond the benefits of physical activity.


The celestial journey of "Yoga Under the Stars" and the gentle practice of Moon Salutations (Chandra Namaskar) offer a profound gateway to holistic well-being.

As we navigate the hustle and bustle of daily life, these intentional sequences become a sanctuary for finding tranquility and connection with ourselves and the serene energy of the moon.
Green Apple Activewear contributes to an enhanced Moon Salutation practice by offering sustainable and comfortable activewear.

Their eco-friendly materials prioritize breathability and flexibility, aligning seamlessly with Chandra Namaskar's fluid transitions.

The thoughtfully designed apparel provides gentle modifications, ensuring practitioners can move easily while maintaining mindfulness.

Discover the comfort and sustainability of bamboo activewear; it offers a perfect blend of style, functionality, and eco-consciousness for fitness enthusiasts.

The brand's commitment to environmental consciousness resonates with the Moon Salutations connection to nature, creating a harmonious synergy.

With Green Apple Activewear, practitioners can perform this yoga sequence with intention, embracing the physical benefits and a sense of well-being rooted in sustainable and mindful choices.

Nikita Parihar
Nikita Parihar

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