The Moon Salutation sequence is an excellent way to wind down. It calms and soothes your body, making it perfect for the evening and before bed.
The Moon Salutation sequence is also called Chandra Namaskar. “Chandra” means moon, and “namaskar” means salute or salutation.
It’s also an excellent way to relieve stress and improve your sleep.
The following is your step-by-step guide to doing the Moon Salutation flow.
While it’s best in the afternoon and evening, you can do it anytime.
Table of Contents
1. Mountain pose (Tadasana)
Tadasana is a foundational standing pose that focuses on posture and alignment. It strengthens your legs, core, and back.
Stand by aligning your feet with your hips or keep them together. Lift and spread your toes. Then, place them back down.
Make sure your legs are straight without locking your knees back.
Then, align the back of your skull with your tailbone and rest your arms along your side.
Take a few deep and gentle breaths.
2. Half moon pose (Ardha Chandrasana)
Half moon pose will test your balance. It engages your leg and core muscles.
Start in Warrior 2 pose. Then, place your back hand on your back leg and the front hand down in front of you.
Rise on your front leg while lifting your back leg. Flex your foot and ensure your leg is parallel to the ground.
Then, raise your back arm, creating a straight line down. Take a few deep breaths.
3. Goddess pose (Utkata Konasana)
The goddess pose is a powerful squat that opens your hips and chest.
It strengthens your legs, core, and back muscles.
Stand with a wide stance and toes pointing outward at a 45-degree angle.
Place your hands on your hips and exhale as you bend your knees to squat.
Check your knees to make sure they remain over your ankles.
Then, raise your arms and align your elbows with your shoulders. Hold the pose and breathe.
Push up with your heels and straighten your legs to get up from the goddess pose.
4. Five pointed star pose (Utthita Tadasana)
Five pointed star pose lengthens and opens your body.
You’ll align your body like a star. It improves your balance and range of motion.
Raise your arms to your side.
Then, widen your stance to align your feet with your wrists. Keep your toes and gaze forward.
Hold the pose and take deep gentle breaths.
5. Triangle pose (Trikonasana)
The triangle pose focuses on stability, opening your chest, and flexibility.
It takes concentration, balance, and steady breathing. It’s also the perfect transition from the star pose.
Start with a wide stance and extend your arms out at shoulder level.
Face left and turn your left foot forward. Then, slightly rotate your right foot inward.
Bring your body over your leg and rest your left hand on your left ankle.
Raise your right arm to create a vertical line. Look up toward your right arm and relax your face.
Take a few deep gentle breaths while holding the pose.
Then, get back into the star pose and switch sides.
6. Pyramid pose (Parsvottanasana)
The pyramid pose is a deep forward fold. It stretches your hip muscles, calves, and hamstrings.
It also lengthens your spine and improves core strength.
Start by standing with one leg in the front and the other in the back. Keep both feet flat with your toes pointing forward.
Then, clasp your hands together behind your back or keep them in front.
Bend your body forward and push into your heels. You can have a slight bend at your knees.
After going as far as you can, hold the pose for five to ten breaths. Then, inhale to bring yourself back up.
7. Low lunge (Anjaneyasana)
The low lunge is also known as the crescent moon pose.
It’s an excellent way to stretch and strengthen your legs. It also opens your chest and hips.
Start by facing left or right with your feet together.
Then, take a far step back with one foot and bring your knee to the ground.
Keep your front knee above your ankle.
Then, tighten your core and raise your arms above your head, aligning them with your ears.
Hold the pose for five to ten breaths. Then, switch sides.
8. Side lunge pose (Skandasana)
The side lunge pose is a hip-opening pose. It focuses on side movements and is excellent for stability and flexibility.
Begin with a wide stance. Then, shift your weight to one side, straightening the other leg.
Turn your heel to point your toes up.
Then, bring your hands together, lift them, or lightly touch the ground. There are many hand variations.
Hold the pose for five to ten breaths. Then, repeat the steps with the other side.
9. Garland pose (Malasana)
The garland pose is a deep squat. It’s an excellent way to open your hips.
Start by standing with your feet a bit wider than hip-distance apart.
Then, bend your knees and lower your bottom towards the ground. Keep your knees above your toes to prevent injuries.
Then, bring your hands together with your elbows against the inside of your legs.
Keep your back straight and take five to ten deep breaths.
10. Side lunge pose (Skandasana)
The Skandasana pose gives your legs a good stretch. It also strengthens your core and improves balance.
Start with a wide stance, close to the width of a yoga mat.
Then, shift your weight to one side while straightening the leg on the opposite side.
Maintain a straight back and use any arm pose.
Hold the pose for five to ten deep breaths and switch sides.
11. Low lunge (Anjaneyasana)
Start with your feet together. Then, take a far step back with one foot.
Bring your back knee to the ground. You should feel a stretch in your hip and thigh.
Keep your front knee above your ankle.
Then, tighten your core, straighten your back, and lift your arms above you. Align them with your ears and gaze forward.
Take five to ten deep breaths and switch sides.
12. Pyramid pose (Parsvottanasana)
Stand with your feet wider than hip-distance apart. Then, pivot to point your toes in the same direction.
Keep your back straight and bend forward.
You can put your behinds behind your back, on your hips, or in front of you.
After going as far as you can, relax your neck and take five to ten deep breaths.
Then, inhale and bring yourself back up.
13. Triangle pose (Trikonasana)
Stand with your feet facing forward and about three feet of space between them.
Extend your arms to your side at shoulder level.
Turn your face to your right side and your right foot forward. Then, slightly rotate your left foot inward.
Exhale and reach down with your right hand, resting it on your ankle or the ground.
Raise your left hand and turn your face up toward it.
Take a few deep breaths and repeat the steps for your left side.
14. Five pointed star pose (Utthita Tadasana)
Get into a wide stance. Your feet should be about three or four feet apart.
Raise and extend your arms to your side.
Straighten your legs and back while keeping your gaze forward.
Take four to eight deep gentle breaths while holding the pose.
15. Goddess pose (Utkata Konasana)
Stand with your feet wider than shoulder-width apart.
Point your toes out at a 45-degree angle.
Squat down by bending your knees and keeping them above your ankles.
Raise your arms to shoulder level and bend them at your elbow. Hold the pose for 30 seconds to a minute.
16. Half moon pose (Ardha Chandrasana)
Get into Warrior 2 pose and flow into half moon pose.
Stretch your side muscles and keep the leg in the air parallel to the ground.
Also, push into the ground with your front hand to provide stability.
17. Prayer pose (Pranamasana)
The final step is to get into the mountain pose and transition into the prayer pose.
Bring your palms together at chest level. Then, close your eyes and take a few deep breaths.
Relax and thank yourself for doing the flow.
Moon Salutation FAQs
What’s the difference between Sun Salutation and Moon Salutation?
The Sun Salutation flow is about energy, heat, and light. It’s a yang practice. The Moon Salutation sequence is calming, cooling, and relaxing. It’s a yin practice.
What are the benefits of Moon Salutation?
The Moon Salutation flow helps you channel lunar energy. It brings you calmness and relaxation. It also promotes better circulation, increases flexibility, and improves balance.
When should you do Moon Salutation?
It’s best to do the Moon Salutation sequence when you want to relax. As a calming flow, it helps you wind down and prepare for bed. So, afternoons and evenings are the best time to do it.
The Moon Salutation is the sibling of the Sun Salutation.
Instead of being energizing and heating, it’s calming and cooling.
It also focuses on the lower body and prepares your body for a restful night.
Start doing it to soothe your body and honor the moon’s energy.
Related: How to Practice Mindfulness
Featured image by David Em/Relaxation Hero.
David Em is the Founder of Relaxation Hero. He created this site to provide tips and resources to help you relax. Outside of Relaxation Hero, David is the CEO of Everyone Media Group. He also enjoys hiking, running, and traveling.