Greeting the moon with Chandra Namaskar

Yoga classes can give a person answers to many questions, cleanse the mind, relieve worries and tension. Chandra Namaskar is a separate complex of yoga poses , which can be performed in the evening. The benefits of practice are limitless, as it contributes not only to the release of negative emotions, but also helps to completely relax.

What are the benefits and why is it necessary?

Chandra Namaskar means “Greeting the moon” and consists of a number of exercises that help balance the energy in a person’s body. This practice is suitable for people who often experience stress and pressure, helping to overcome tension. Addressing the Moon is done in the form of physical exercises to be able to renew and restore your strength. Since the Moon itself does not emit its own light, but only reflects the sun’s light, Chandra Namaskar has a mirror reflection practice - Surya Namaskar (Greeting the sun). Unlike it, Greeting the Moon allows you to cool the body and replenish energy reserves, allowing you to comprehend and penetrate the very essence of the practice.

Set of exercises

The practice consists of 14 poses, which represent 14 phases of the moon. The performance of asanas should be combined with breathing, keeping it calm, not letting it get knocked off. Starting the exercise, you need to mentally relax, imagine the reflection of the moon in the water, visualizing the picture in detail: glare on the water, play of light. It is important to try to keep this image in your imagination. At first, it may not be very clear.

1. Pranamasana :

• stand straight, legs and feet together; - bend your arms at the elbows, palms together - prayer position; - eyes closed; - consciousness must try to get rid of unnecessary thoughts; - relax your muscles; - breathing is even and calm.

2. Hasta Uttanasana :

• feet are together; - hands raised up shoulder-width apart; - palms facing up; - together with raising the hand, inhalation is carried out; - gradually the hands and the upper part of the body lean back; - the movement is performed smoothly.

3. Uttanasana :

• legs are straight, feet together; - a smooth and continuous forward bending movement is performed; - the stomach is drawn in, when bending, a full exhalation is made; - after bending, the palms should be placed on the feet or on the sides of them. You can also put your palms on the floor; - legs are straight;
• touch your forehead to your knee. This action is performed slowly and is the final one in the position. It should be performed as far as possible, do not expect it to work right away. It is important not to overstrain the body and not bring the muscles to painful sensations.

4. Ashva Sanchalasana :

• extend the right leg to the maximum distance, the left leg is bent; - arms are straight, palms are on the floor; - the knee and toes of the right foot should touch the floor (the right leg is the supporting one); - gently throw your head back, bend your back so that the bend is maximum; - breaths during the movement are deep.

5. Ardha Chandrasana : This pose is also called “Half Moon” and it must be performed with a smooth transition from the previous asana. - maintaining balance, we put the right supporting foot down, resting on the knee; - hands are raised up at chest level, the body position is maintained; - deep breath, palms brought together, fingers pointed to the sky; - arms extended along the head; - on a deep breath, raise your head up, placing your chin as high as possible. Outwardly, the position resembles the symbol of a half moon; - slowly lower your arms, holding the “prayer” position, after which they can be placed on the floor or on the side of the feet, palms down.
6. Adho Mukha Shvanasana :

• legs and feet together, the knee of the right leg is raised up; - emphasis on the floor with the help of hands and feet, the back is straight, the buttocks are at the highest point of the pose. Asana resembles a triangle; - place the head between the hands, lowering down. - legs are straightened; - heels are firmly on the floor; - arms are straightened, the palms touch the surface; - breaths are long.

7. Astanga Namaskar : This position allows only eight points of the body to touch the ground. - the body is lowered to the floor; - legs bent at the knees, knees touch the ground; - arms are bent, head is tilted, the body is lowered even lower to the floor; - the body and head perform light forward movements, allowing the forehead to touch the surface; - the chin touches the floor, while the chest does not rest on the ground, but slides along it; - hips and abdomen are slightly raised; - the chin, the outer side of the hand (both palms), the chest, knees, and toes act as points of contact with the floor.
8. Bhujangasana :

• hips on the floor, legs straight; - arms are straightened, they are emphasized;
• the back and head are maximally arched. In this position, pain should be excluded , do not overstrain the muscles;
• the stomach is located close to the ground; - the position of the hips and legs remains unchanged; - breathing is deep and measured.

9. Adho Mukha Shvanasana :

• legs and feet together, the knee of the right leg is raised up; - emphasis on the floor with the help of hands and feet, the back is straight, the buttocks are at the highest point of the pose. Asana resembles a triangle; - place the head between the hands, lowering down. - legs are straightened; - heels are firmly on the floor; - arms are straightened, the palms touch the surface; - breaths are long.

10. Ashva Sanchalasana :

• extend the right leg to the maximum distance, the left leg is bent; - arms are straight, palms are on the floor; - the knee and toes of the right foot should touch the floor (the right leg is the supporting one); - gently throw your head back, bend your back so that the bend is maximum; - breaths during the movement are deep. Continuing the cycle, in this exercise, the right leg is used as a support, the left leg is extended back. The order of execution and breathing is preserved.

11. Ardha Chandrasana (change to the left leg):

• maintaining balance, we put the left supporting foot down, resting on the knee; - hands are raised up at chest level, the body position is maintained; - deep breath, palms brought together, fingers pointed to the sky; - arms extended along the head; - on a deep breath, raise your head up, placing your chin as high as possible. Outwardly, the position resembles the symbol of a half moon; - slowly lower your arms, holding the “prayer” position, after which they can be placed on the floor or on the side of the feet, palms down.

12. Uttanasana :

• legs are straight, feet together; - a smooth and continuous forward bending movement is performed; - the stomach is drawn in, when bending, a full exhalation is made; - after bending, the palms should be placed on the feet or on the sides of them. You can also put your palms on the floor; - legs are straight;
• touch your forehead to your knee. This action is performed slowly and is the final one in the position. It should be performed as far as possible, do not expect it to work right away. It is important not to overstrain the body and not bring the muscles to painful sensations.

13. Hasta Uttanasana :

• feet are together; - hands raised up shoulder-width apart; - palms facing up; - together with raising the hand, inhalation is carried out; - gradually the hands and the upper part of the body lean back; - the movement is performed smoothly.

14. Pranamasana :

• stand straight, legs and feet together; - bend your arms at the elbows, palms together - prayer position; - eyes closed; - consciousness must try to get rid of unnecessary thoughts; - relax your muscles; - breathing is even and calm.
  It is best to perform the complex in calm, subdued light, starting with a short meditation. Even 20 minutes of practice will be enough for evening exercises.
  $1. t should be remembered about your own physical and moral mood for the lesson. At the initial stage, it is recommended to perform 3 rounds of the cycle (1 round - 14 exercises), increasing the number of rounds to 7. You should approach the lunar greeting with full awareness, listening to the language of the body, heeding its needs and needs. Do not expect that every exercise will work the first time, you should leave room for the body, without overloading it and not subjecting it to pain.