Learn How to Do a Moon Salutation (Chandra Namaskar)

A ‘Super Blood Wolf Moon Lunar Eclipse’ is happening tonight and it’s the last one for the next 18 years. The name may sound like a fictional character, but it is actually a combination of three astronomical events, all happening on Sunday night.  

 A Lunar Eclipse happens when the moon passes through the Earth’s shadow.

 A Blood Moon is another term used to describe a Lunar Eclipse and is coined because the moon often appears reddish in color.

A Super Moon refers to a full moon that happens when the moon is at the closest point in its orbit to Earth, making the moon appear larger than usual.

A Wolf Moon is the first full moon of the year, named for the wolf packs that were often heard howling at the moon this time of year.

 If you’re looking to harness some of the moon’s peaceful energy during this natural phenomenon, try adding a few Moon Salutations to your yoga practice today.

When to Practice Moon Salutations

Chandra Namaskar, Sanskrit for Moon Salutation, is often referred to as the Yin to the Sun Salutation’s Yang. While Sun Salutations are heating and energizing, Moon Salutations are cooling and quieting. They can be used to calm the mind and draw your awareness inward during times of high-energy and help to create balance in your daily life and in your practice. Like Sun Salutations, Moon Salutations can be practiced by themselves or as part of a longer sequence. Due to their calming and restorative nature, it often feels good to include Moon Salutations towards the end of your practice. Practicing in the evening can help restore balance and peace throughout your body and mind before you go to sleep. Moon Salutations are designed to help us invoke and honor the lunar energy in nature and within and are useful when temperatures or energy are high and a still, quiet presence is required.

Benefits of Moon Salutations

Moon Salutations offer many benefits including:

• Helps you channel the lunar energy; which has cool, relaxing, and creative qualities

• Promotes creativity

• Relieves stress and anxiety

• Creates harmony and balance throughout your mind and body

Moon Salutation Step-By-Step

There are many different variations of Moon Salutations. Below is a simple sequence suitable for all levels that you can practice at home. Remember to move slowly and hold each posture to absorb the benefits.

1. Mountain Pose (Tadasana)

Start standing facing sideways in the center of your mat with your feet together and hands at heart center. Inhale to sweep your arms overhead for Tadasana. Reach your fingertips upward, lengthen through the crown of your head and draw your shoulders away from your ears. 

2. Standing Side Bends (Parsva Urdhva Hastasana)

Exhale side bend to the right. Reach your fingertips up and over as you gently lean to the right. Keep both feet equally grounded and breathe into your left rib cage. Inhale back to Tadasana. Exhale side bend to the left. Reach your fingertips up and over as you lean to the left. Breathe into your right rib cage. Inhale back to center.

3. Goddess Pose (Utkata Konasana)

Exhale to Goddess Pose. Step your right foot out to the side. Turn both toes to face out. Bend both knees and sit low into your squat. Keep your chest stacked above your hips and draw your elbows towards your sides. Turn your palms to face up.

4. Star Pose (Utthita Tadasana)

Inhale Star Pose. Straighten your legs and sweep your arms upward. Reach your fingertips up and out to make a five-point star with your body.

5. Triangle Pose (Utthita Trikonasana)

Exhale Triangle Pose. Turn your left toes to face the edge of your mat and your right toes to face the front. Lower your arms to shoulder height. Reach your right fingertips forward, bump your left hip back and reach your right fingertips down towards your right shin. Draw your left fingertips upward and let your gaze follow. Lengthen through both sides of your body.

6. Pyramid Pose (Parsvottanasana)

Inhale Pyramid Pose. Turn your back toes to face the front of your mat. Square your hips and bring both hands to either side of your front foot. Keep your legs straight, press your left heel towards the ground and draw your nose towards your shin.

7. Low Lunge (Anjaneyasana)

Exhale Low Lunge. Bend your right knee. Keep your left leg active and come all the way up to the ball of your back foot. Tent your fingertips and lift your chest.

8. Side Lunge (Skandasana)

Inhale Side Lunge. Keep your right knee bent. Walk your fingertips to the left and turn your left toes upward. Lower your right heel to the ground. You can keep your fingers on the ground or lift your chest and bring them to heart center for an added challenge.

9. Frog Squat (Malasana)

Exhale Frog Squat. Place your hands on the ground and step your left foot in towards your right. Turn your toes out. Lift your chest and bring your palms to touch at heart center. Press into your palms push your elbows against your inner thighs for an added stretch.

10. Side Lunge (Skandasana)

Inhale Side Lunge. Begin to reverse the postures. Bring your hands to the ground. Step your right foot out and straighten your right leg. Rotate your toes to face the side of your mat. Keep your left knee bent and lower your left heel to the ground. You can keep your fingers on the ground or lift your chest and bring them to heart center for an added challenge.

11. Low Lunge (Anjaneyasana)

Exhale Low Lunge. Bring your hands to the ground and walk your fingertips to the left. Tuck your right toes under. Keep your right leg active and bring your fingertips to either side of your left foot. Lift your chest.

12. Pyramid Pose (Parsvottanasana)

Inhale Pyramid Pose. Straighten your left knee. Press your right heel towards the floor and draw your nose towards your left shin.

13. Triangle Pose (Utthita Trikonasana)

Exhale Triangle Pose. Turn your right toes to face the side of your mat. Rotate your chest open and lift your right fingertips towards the sky. Lengthen through both of your sides and bring your left hand to your left shin.

14. Star Pose (Utthita Tadasana)

Inhale Star Pose. Lift your chest to standing. Turn both feet to face outward. Keep your legs straight and reach your fingers up and out to make a five-point star.

15. Goddess Pose (Utkata Konasana)

Exhale Goddess Pose. Bend your knees and sit low into your squat. Stack your shoulders over your hips and draw your elbows towards your sides. Turn your palms to face up.

16. Mountain Pose (Tadasana)

Inhale Mountain Pose. Step your left foot back to meet your right. Bring your arms up over head. Exhale draw them back to heart center and press your palms together. Repeat starting at step 1 and move through as many rounds as you would like.

How are you celebrating the Super Blood Wolf Moon Lunar Eclipse today? We’d love to hear your moon rituals in the comments below.