Moon Salutation or Chandra Namaskar, isn’t as well known as the Sun Salutation or Surya Namaskar. Possibly this is because it hasn’t been around as long. Moon salutations seem to have been a practice from the late 20th century. 

However the Moon has been worshipped since time immemorial and it influences our crops, the tides of the sea and our mood. The idea of looking to the moon for rejuvenation is not new. In Ayurveda Moon bathing is recommended for cooling the mind and body.

Moon Salutations are cooling and quieting. They are used to calm the mind and draw your awareness inward.

There are several versions of the Moon Salutation that you can use.

The one on the sequence here is a bit more demanding on your knees.

What moon salutation should I do?

You can try different version on these videos:

Simpler Moon Salute version: https://youtu.be/tI_8AEcrabs

Intermediate Moon Salute: https://youtu.be/XEBfHpzrqYg

Or listen to it and visualise it! https://youtu.be/yFlmE6uHJhs

Intermediate Moon Salute step by step

1. Standing Mountain Pose — Tadasana

Stand with your feet hip-width apart. Press your palms together in a prayer position. Rest your thumbs on your sternum and take several breaths.

2. Upward Salute Side Bend/Half Moon — Urdhva Hastasana

Inhale as you sweep your arms out to the side and overhead. Interlace your fingers and point your index fingers to the ceiling. Exhale and press your left hip to the side, bending your upper torso to the right. Keep your feet grounded and your thighs firmly engaged. Inhale and come back to the centre. Exhale and bend to the left, and then inhale to come back to centre. Exhale as you release your arms.

3. Star Pose

Inhale as you straighten your legs, keeping your feet wide apart. Extend your arms at shoulder-height, facing your palms forward. Spread your fingers and reach out through your fingertips.

4. Goddess Squat — Utkata Konasana

Inhale as you step your feet wide apart and turn your toes out slightly. Exhale as you bend your knees directly over your toes and lower your hips into a squat. Extend your arms out to the sides at shoulder-height with your palms facing forward. Then bend your elbows and point your fingertips toward the ceiling; your upper arms and forearms should be at 90-degree angles. To deepen the pose, come onto your toes.

5. Extended Triangle Pose — Utthita Trikonasana

Rotate your right (front) foot 90 degrees so your front foot’s toes point to the top of the mat. Turn your left toes in slightly. Exhale as you reach through your right hand in the same direction that your right foot is pointed. Shift your left hip back, and then fold sideways at the hip. Rest your right hand on the outside of your shin or ankle and extend your left hand straight up to the ceiling.

6. Pyramid Pose — Parsvottanasana

Inhale as you lower your left hand and turn your upper torso to the right until it is in line with your right leg. Exhale as you fold your torso over your right leg. Rest both hands on your lower leg, foot, or the floor. Ground down through the heel of your back foot.

7. Low Crescent Lunge — Anjaneyasana

Inhale as you bend your right knee and place your fingertips on the mat in front of you. Exhaling, step your left foot to the back of the mat, keeping your right foot at the front of the mat. Align your right knee over the heel of your right foot. Lower your left knee to the floor and slide your leg back a few inches. Un-tuck your left foot’s toes and rest the top of your foot on the floor. Keep your fingertips on the mat and gaze between your hands.

8. Low Side Lunge

Inhaling, place both hands to the inside of your right foot on the floor. Rotate your right foot and leg to face forward, keeping your knee bent. Exhaling, turn your left toes forward, keeping your left leg extended and your palms on the floor. If that is too deep of a squat for you, rest your hands on your right thigh, instead.

9. Garland Pose — Malasana

Inhale as you step your right foot in toward your left and lower your tailbone, coming into a low squat. Bring your upper arms to the inside of your knees. Press your elbows against the inside of your knees and bring your palms together in prayer position. Exhale fully. Keep your feet as wide apart as needed to feel steady.

10. Low Side Lunge

Inhale as you place your hands on the floor to the inside of your left foot. Extend your right foot out to the right. Exhale as you slide your torso toward your left foot. If needed, rest your hands on your left thigh instead of on the floor.

11. Low Crescent Lunge — Anjaneyasana

Inhale and turn your left toes to point to the back of your mat. Rotate your right leg inward and bring your right knee to the floor, pressing through the top of your right foot. Align your left knee over the heel of your left foot. Exhale and place your fingertips on the mat in front of you. Keep your fingertips on the mat and gaze between your hands.

12. Pyramid Pose — Parsvottanasana

Inhale as you straighten both legs. Exhale and fold your torso over your left leg. Rest both hands on your lower leg, foot, or the floor. Ground down through the heel of your back foot.

13. Extended Triangle Pose — Utthita Trikonasana

Inhale as you extend your right hand straight up to the ceiling, opening your torso to the right. Rest your left hand on the outside of your left shin or ankle. Exhale fully.

14. Star Pose

Inhale as you raise your torso with your arms extended and palms facing forward. Keep your feet wide apart. Spread your fingers and reach out through your fingertips.

15. Goddess Squat — Utkata Konasana

Exhale as you bend your knees directly over your toes and lower your hips into a squat. Bend your elbows and point your fingertips toward the ceiling.

16. Upward Salute Side Bend/Half Moon — Urdhva Hastasana

Inhale as you straighten your legs. Turn your toes forward and step your left foot next to your right. At the same time, sweep your arms out to the side and overhead. Interlace your fingers and point your index fingers to the ceiling. Exhale as you press your left hip to the side and bend your upper torso to the right. Keep your feet grounded and your thighs firmly engaged. Inhale and come back to centre. Exhale as you bend to the left, and then inhale to come back to centre. Exhale as you release your arms.

17. Standing Mountain Pose — Tadasana

Bring your palms together in a prayer position. Rest your thumbs on your sternum and take several breaths.

For fun, you can also try this class where I use the Moon Salutation on a Mandala formation (which means a circular pattern)