Hi friends this blog is about a very interesting sequence of flowing yoga postures Chandranamaskar ( Moon Salutation). As we all are very much familiar with Surya Namaskar, however not many people know about Chandranamaskar (Moon Salutation). We would like to throw some light on it.
CHANDRANAMASKAR
(MOON SALUTATION)
Chandranamaskar (Moon Salutation) is an ancient and sacred yogic technique from India to express gratitude to the Moon.
Like Surya Namaskar this too comprises different postures for the right and left side, making a complete cycle. It is done preferably in the evening night or dawn, when the moon is visible.
There are numerous health benefits of Chandranamskar for different systems of the body provided proper breathing pattern is followed. Inhale ot extension, and exhale at bending. Chnadranamaskar revitalizes each and every cell of the body, gives physical strength, flexibility, and mental calmness.
Chandranamaskar or Moon Salutation is very useful when energy or temperature is high and a tranquil, quiet presence is required at night or dawn, when the moon is visible.
Chandranamaskar has 17 steps which includes 9 asanas out of which 7 asanas are done twice.
Chandranamaskar helps reduce weight keeping the mind calm and relax.
Note: If you are a beginner in yoga it is advisable to first try and master each of the listed asana separately. Then attempt completing sequence of complete asanas.
Asanas of Chandranamaskar with their benefits are as follow:
1. Tadasana (Standing Mountain Pose)-
It balances the body , stability of the mind in coordination with the body and also provides length to the spine.
2. Urdhva Hastasana (Upword salute side bend):
Helps clearing up congestion, improves digestion, improves pulmonary functions, stimulates nervous system.
3. Utkata Konasana (Godess Squat):
It helps in stretching the hips, knees, ankles and shoulders. Strengthens lower body and strong base for the hips and spine also improves fertility in woman and beneficial during childbirth.
4. Utthita Tadasana (Star Pose):
It strengthens the heels and balls of the feet. Also stengthens the shoulders and arms and also improves the alignment and the balance of the body. It improves the flexibility of the joints.
5. Utthita Trikonasna (Extended triangle pose):
It strengthens the legs and back, gives stretch to inner thighs, hamstrings, calves, spine, shoulders, chest and opens hips, energizes, balances and improves focus and stimulates abdominal organs.
6. Parsvottanasana (Pyramid Pose):
It stretches and expands the entire body, massages the internal organs improving digestion, brings the balance and awareness to the body, relieves arthritis of the neck, shoulders, elbows and wrists, correct posture tones the livers and the spleen, calms the brain and soothes the nervous system. It expands the chest which helps to deep breath easily.
7. Anjaneyasana( Low Crescent Lunge):
Stimulates the Thyroid Gland, improves the blood circulation along with breathing, improves the flexibility of shoulders, neck and spine, stimulates the internal organs at abdomen, helps toning and building the muscles at the hamstrings, quads and the calf. Also helps to improve sciatic pain. It reduces belly fat and fat around the hips and thighs.
8. Ardhamalasana / Skandasana (Low side lunge) right:
This pose improves your balance and core strength. It stretches the hamstrings and hips, which can be tight from sitting too much or from sports such as running. The group of muscles called the hip flexors get tight when we spend a lot of time sitting in chairs. This is a great pose for strengthening the Psoas Muscle, which is incredibly vital for good posture and a strong overall good health.Stretching them can help relieve and prevent back pain and sciatica.
Skandasana was popularized by Shiva-Rea in her trance-dance flow sequences
9. Malasana( Garland Pose):
This is a wonderful pose for the pelvis, lower back, sacrum, abdomen and hips. It strengths the reproductive organs and makes an amazing preparatory exercise for birth.
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The sequence present below of Chandranamaskara is a simple one that is suitable for yoga practitioners of all the levels. There are nine poses to this sequence; you will build up to the ninth pose, and then progress back down to the first pose, focusing on the opposite side of the body. Always breathe through your nose this warms the air entering your body and provides meditative aspects to your practice. If you’re struggling to breath, ease up a bit. Always work within your own range of limits and abilities.
While doing each asana of Chandranamaskara or Moon Salutation, chanting of a mantra specific to the asana can be done. The mantra’s are as follows:
Mantras of Chandranamaskar:
· ओम कामेश्वराय नमः (Om Kamesvaryai Namaha “ salutations to she who fulfills desires”)
· ओम भगमालिन्यै नमः (Om Bhagamalinayai Namaha’ salutations to she who wears the
farland of prosperity)
· ओम नित्यकल्याण्यै नमः (Om Nityakalyanaya Namaha”salute to she who compasinate)
· ओम भेरुन्दायै नमः (Om Bhadraye Namah”Salute to she who is ferocious)
· ओम वाहनिवासिन्यै नमः (Om Whinivasraye Namah”Salute to she who resides in fire)
· ओम वज्रेशवर्यै नमः (Om vajreshvarayai Namha, “salutations to she who possesses
vajra,the thunderbolt, and is adorned
with diamond ornaments")
· ओम ड्यूटीई नमः (Om Dutyai Namaha”Salutatuion to she whose messenger is Shiva”)
· ओम तवरितायै नमः (Om tvaritayai Namaha,” Salutaion to shewho is swift”)
· ओम कुलसुंदराय नमः (Om Kulasundaryai Namaha,”Salutauions to she who is virtuous,
respectable and charming).
· ओम नित्यै नमः (Om Nityayai Namaha,”Salutation to she who is eternal”).
· ओम नीलापक्तियै नमः (Om Nilapatahiyai Namaha,”salutaions to she whois adorned with a
lue flag”).
· ओम विजयाय नम: (Om Vijayayai Namaha,”Salutaion to she who is ever victorious”).
· ओम सर्वमंगलमयी नमः (Om Sarvamangalayai Namaha,”Salutaion to she who is the
sourceof all good fortunes”).
· ओम ज्वालमालिन्यै नमः (Om Jivalamalinyai Namaha,”Salutaion to she whois fenced with
instant flames”).
Benefits of Chandranamaskar (Moon salutation):
1. Chandranamskar should ideally be done in evening facing towards the moon it helps to channelize lunar energy in you.
2. The asanas of Chandranamaskar help to improve one’s body posture and helps losing unwanted body flab or fat.
3. It strengthens your back, stretches your spine, works on your hamstrings and strengthens your legs, arms, back and stomach muscles.
4. The steps and postures of the asana of Chandranamaskar help all our internal organs function better. The various poses regulate our blood flow and benefit all the visceral organs.
5. The specific health benefits of the pose are, it promotes balance, digestion, tones the spine, expands lungs and opens the Heart Chakra. It improves good blood circulation, keeps abdominal tract well regulated and healthy, stimulates spinal nerves, stretches leg muscles and back, cures sexual ailments and improves flexibility..
6. It also relaxes sciatic nerves, improves confidence, tones pelvic muscles, regulates functioning of adrenal glands, relieves constipation, anger, sciatica helps in maintaining balance on both sides of the body, and helps develop a healthy sense of poise and respect for mind and body.
7. Chandranamaskar is done at the end of the day or mostly at night, as it helps people suffering from insomnia as it encourages the soothing of nervous system there by relaxes the body, calms the mind, after the heavy stressed hyper- exited or over-stimulated hectic day it helps channelizing energies and prepare our body for some sound sleep.
8. It helps woman in PCOD regulate menstrual cycles and makes pre natal process and childbirth easier. This practice benefits to improve health and fertility.
9. Chandranamaskar activates the Ida nadi ( Moon nadi) which enhances the energy levels in the body. It is about cooling the body and its various systems including the chakras, it helps in reducing the stress levels in the body by reducing the anxiety levels. It is very beneficial for people who are suffering with depression.
Do’s and Don’ts of Chandranamaskar:
Do’s
This asana should preferably be done at night when the moon is visible and, like most other asanas, should be practiced on an empty stomach or at least 3-4 hour gap between the meal and practice.
It is essential that you prepare your mind and body before you begin. Stand straight and keep your feet together. Your hands should be by your side and you should breathe gently, focusing on your inhalation and exhalation. Bring your awareness to the pattern of your breathing.
All the yoga positions should be in sync with your breath. Avoid any kind of discord between your breathing and the asana. Gradually bring your awareness to the point between the eyebrows, at the level of Ajna chakra. Visualise the moon and its soft, gentle light there.
Slowly, let the awareness fade away and gradually bring your focus to the body.
After completing the Chandra namaskara do the Shavasana or the corpse posture for some time.
Don’t’s
Those with hernia, high blood pressure, with a history of stroke, back problems, un-diagnosed lumbago, sciatica, fever, heart disease etc. should avoid these asanas or consult before doing it
Do not exert your body, be soft and gentle.
Disclaimer:
Please take note that the effects of Chandranamaskar may vary from person to person. The above benefits are a guideline as it has been observed by many practitioners. The exercises mentioned herein are not meant to replace any medical advice, medication, therapy that you may be getting or may have been advised by your physician.
New to me very well explained
Very nice