🌕 Moon Salutation Yoga Sequence: A Grounding Flow

Unlike the invigorating energy of Sun Salutations, Moon Salutations (Chandra Namaskar) offer a calming and introspective flow that’s perfect for winding down. This cooling sequence is ideal for evening practice, the full moon, or anytime you’re craving a slower pace and deep connection to breath and body.

Below is a step-by-step guide to the full Moon Salutation, with mindful cues to support both beginners and seasoned yogis. This sequence flows in a circular rhythm—beginning at center, moving left, and returning through the right.

🌙 Moon Salutation (Chandra Namaskar)

1. Mountain Pose (Tadasana)

Stand tall in the center of your mat, feet hip-width apart. Bring your palms together at your heart, thumbs resting against your sternum. Close your eyes and take a few deep breaths to center yourself.

2. Side Stretch / Half Moon (Ardha Chandrasana Variation)

Inhale, sweep your arms overhead and interlace your fingers, pointing your index fingers upward. Exhale, lean gently to the left, grounding through both feet. Inhale back to center. Exhale, lean to the right. Inhale back to center. Exhale and return your hands to your heart.

3. Goddess Pose (Utkata Konasana)

Inhale, step your left foot wide. Turn your toes outward, bend your knees, and lower your hips into a squat. Exhale, bend your elbows into cactus arms. Optional: touch index fingers and thumbs together for a soft mudra. Smile gently, embodying your inner goddess.

4. Star Pose

Inhale, straighten your arms and legs. Reach your arms wide, palms up, fingers spread like you're radiating energy from your heart outward.

5. Triangle Pose (Trikonasana) – Left

Exhale, turn your left toes out and angle your right toes slightly inward. Reach left, then hinge at the hip and lower your left hand to your shin, ankle, or the floor. Extend your right arm to the sky, opening your chest.

6. Pyramid Pose (Parsvottanasana) – Left

Inhale, square your hips toward your left leg. Exhale, fold forward over your straight left leg. Let your hands rest on your shin, ankle, or the floor. Ground evenly through both feet.

Modification Tip: If this is challenging, you can bend your front knee or bring your back knee to the ground for extra support.

7. Low Crescent Lunge – Left

Bend into your left knee, bringing your right leg behind you with the knee on the mat. Inhale, lift your arms overhead, arching into a gentle backbend. Exhale, bring your hands down to frame your front foot.

8. Side Lunge (Skandasana) – Right

Turn your body to face the long edge of the mat, bending into your right knee while your left leg extends. Hands can stay on the floor or come to your heart. Keep your hips low and spine long.

9. Garland Pose (Malasana)

Walk your feet in slightly if needed. Lower your hips into a deep squat, bringing your palms together in front of your heart or open them into lotus mudra. Use your elbows to gently press your knees apart.

Modification Tip: Keep your heels lifted or placing a block under your seat.

10. Side Lunge – Left

Shift to the left side, bending your left knee and extending your right leg. Hands can support you on the mat or stay in prayer.

11. Low Crescent Lunge – Right

Turn to the right side of your mat, stepping your right foot forward and lowering your left knee. Inhale, sweep your arms overhead into a gentle crescent shape. Exhale, bring your hands to the mat.

12. Pyramid Pose – Right

Straighten both legs. Exhale and fold over your right leg. Rest your hands on your leg or the mat, keeping your spine long.

13. Triangle Pose – Right

Inhale, open up to the right side, reaching your left arm to the sky as your right hand rests on your shin or the floor.

14. Star Pose

Inhale, return to standing wide-legged, arms stretched out like a star.

15. Goddess Pose

Exhale, bend the knees and elbows again, returning to that powerful squat. Stay open and grounded.

16. Side Stretch / Half Moon

Inhale, straighten your legs and step your feet together. Reach your arms overhead, interlace fingers, and stretch side to side again—first left, then right.

17. Mountain Pose

Bring your hands back to your heart and pause in stillness, breathing deeply.

🔁 Repeat on the Other Side

To complete the full moon circle, begin again—this time leading with your right side in Triangle, Pyramid, Lunge, and Side Lunge.

This sequence is not just movement—it's a way to slow down, soften, and listen inward. Whether you're practicing under the moonlight, during a restorative evening flow, or just when your energy feels off, Moon Salutations bring a sense of balance and harmony back to your body and breath.

You can wind down by taking our live evening virtual yoga classes at yogahabits.blog. Click the link below to see our schedule!

Class Link: https://www.yogahabits.blog/general-1