Added by on 2017-11-02

In case you wanted to add Chandra Namaskar (Moon Salutation) to your routine, this variation of a Lunar Flow gives you the basics to practice right now.

Chandra Namaskar – Moon Salutation 1
By: Virginia Iversen, M.Ed

This flowing Moon Salutation Series will help to increase your level of flexibility by elongating many of the major muscles groups in the body. The Moon Salutation, or Chandra Namaskar, is accessible to most beginning Yoga students. When practiced regularly, this series will also help to improve balance, coordination and one’s proprioception, or kinesthetic awareness. The Moon Salutations can be practiced in a variety of ways. This particular series incorporates the practice of Triangle Pose into the flowing series of asanas.

When you are ready to practice Chandra Namaskar, or the Moon Salutation 1, come to an Equal Standing Position at the front of your Yoga mat. With an inhalation, extend your arms overhead and press your palms together in Prayer Position. With your next exhalation, bend gently to your right side. Remember to continue to press your palms together and to keep both feet planted firmly on your Yoga mat. These actions will increase the elongating action of the posture. With an inhale; come back to Equal Standing Pose.

With your next exhalation, bend to your left side. With an inhale, come back to Equal Standing, and then move into Straddle Pose with your feet three to four feet apart. Extend your bent arms at shoulder height. Keep your palms facing forward. Turn your feet out slightly and bend your knees to a 90-degree angle. Remember to keep your knees in line with your ankles. Do not extend your knees beyond the line or your ankles. This may strain your knee joints.

Hold Goddess Pose for several breaths, and then move into Triangle Pose on the left hand side. Hold Trikonasana for three to five breaths, and then release the pose and drop into Runner’s Lunge. When you are in Runner’s Lunge, keep your hands flat on the Yoga mat and in line with your left ankle. With an inhale, move into Forward Facing Lunge. This pose will strongly stretch the groin and inner leg muscles. Be gentle with yourself and work in the posture with compassion and awareness.

With your next inhalation, move back into Goddess Pose with your hands in Prayer Position. With an exhale, flow into Forward Facing Lunge on the right side. Next, move into Runner’s Lunge facing the right side, and then into Triangle Pose. Hold Triangle Pose for three to five breaths, and then release the posture and come back into Goddess Pose. With an exhalation, release Goddess Pose and move back into Equal Standing Pose.

With your next inhalation, raise your arms overhead, then exhale and bend to your left. With an inhalation return to Equal Standing, and then exhale and bend to the right. With your next inhalation, come back to Equal Standing Pose. Release your arms and place your hands in front of your heart in Prayer Position. This completes one round of the Moon Salutation Series 1. For more information about practicing or teaching Yoga, please visit:

Virginia Iversen, M.Ed is currently accepting Yoga and health-related writing orders and may be contacted at: [email protected]



Intermediate prenatal / premenstrual yoga. Moon salutations. Chandra Namaskar. 30 minutes including savasana/ meditation time. Grounding practice. A delicious alternative from sun salutations for mamas with an existing practice. Not intended for beginners, due to the pace and minimal explanation given. Each pose held approximately 3 breaths.

Natalie Sophia is a RYT-200 yoga instructor in Myrtle Beach, SC, a 13 year Army nurse, an essential oil educator and a mom. Natalie is 26 weeks pregnant at time of filming. Please contact Natalie with questions, comments or bookings at: [email protected]

Music: “Wood, Metal and Water” by MacLeod (
Licensed under Creative Commons: By Attribution 3.0
Video Rating: / 5




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