Moon Salutation Chandra Namaskara Guide

1

Mountain Pose - Tadasana and Raised Arms Pose - Urdhva Hastasana

Mountain Pose and Raised Arms Pose with Backbend. © Barry Stone

Begin the sequence standing in Mountain Pose - Tadasana.

Inhale - Hook the thumbs of your outstretched arms as you raise them up over the head. This variation of Raised Arms Pose -Urdhva Hastasana is a backbend, so reach the arms toward the wall behind you.

2

Standing Forward Bend - Uttanasana

Exhale - Fold forward into a variation of Standing Forward Bend - Uttanasana. As you exhale, let the arms swing down behind your back. Interlace your fingers behind the back and bring your hands over your head as you fold forward.

3

Lunge Pose

Inhale - Release your interlaced hands as you swing the arms up next to your ears and step the right foot back to the end of your mat coming into a High Lunge.

4

Downward Facing Dog - Adho Mukha Svanasana

Exhale - Drop the hands to the front of your mat as you step the left foot to the back of the mat coming into Downward Facing Dog.

5

Plank Pose

Inhale - Come forward into Plank Pose.

6

Knees, Chest, Chin - Ashtanga Namaskara and Cobra - Bhujangasana

Exhale - Lower down to Knees, Chest, Chin.

Inhale - Come forward into Cobra Pose.

Advanced Alternative (not pictured):

Exhale - Lower down to Chaturanga.

Inhale - Come forward to Upward Facing Dog.

7

Back to Downward Facing Dog

Exhale - Push back to Downward Facing Dog.

8

Lunge Pose

Inhale - Step the right foot to the front of your mat as you bring the arms up next to your ears coming into a High Lunge Pose.

9

Standing Forward Bend - Uttanasana

Exhale - Step the left foot forward to meet the right foot as you swing the arms down and interlace the fingers behind your back coming into a variation of Standing Forward Bend - Uttanasana.

10

Raised Arms Pose - Urdhva Hastasana and Mountain Pose - Tadasana

Inhale - Release the hands from behind your back and hook the thumbs in front of you as you come up to stand. In a continuous movement, take the arms up and back behind you coming into Raised Arms Pose -Urdhva Hastasana.

Exhale - Bring the arms back along the side of the body as you come back into Mountain Pose - Tadasana.