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GnomeYoga Original

Moon Salutation (Chandra Namaskar)

The sun salutation’s cooler cousin: wide, soft and made for evenings.

10 poses 6 min Beginner Calm, hips & side body Warm-up · Flow · Cool-down

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A calming Chandra Namaskar moon salutation: standing crescent side bends, goddess, star, triangle, pyramid and side lunge, flowing from side to side.

What you need: A mat, a little space to open your legs wide and a quiet corner. · 100% free to follow, print as PDF, or customize in our free yoga sequence creator.

Warm-up 3 poses · 1 min 10 s

  1. Prayer Pose — yoga pose in Warm-upPrayer Pose15 sPalms together at the heart. Arrive under an imaginary moon.
  2. Upward Salute — yoga pose in Warm-upUpward Salute15 sInhale, reach up, palms together overhead. Grow tall.
  3. Standing Crescent Moon — yoga pose in Warm-upStanding Crescent Moon20 s · each sideBend like a crescent moon: lean to one side, then the other. Breathe into the ribs.

Flow 4 poses · 2 min 30 s

  1. Goddess Pose — yoga pose in FlowGoddess Pose30 sStep wide, toes out, sink down. Arms in cactus, the goddess is not in a hurry.
  2. Star Pose — yoga pose in FlowStar Pose20 sStraighten the legs and spread the arms: a five-pointed star.
  3. Extended Triangle — yoga pose in FlowExtended Triangle25 s · each sideReach one hand to the shin and the other to the sky. Open the chest.
  4. Intense Side Stretch (Pyramid) — yoga pose in FlowIntense Side Stretch (Pyramid)25 s · each sideSquare the hips and fold over the front leg. Long spine first.

Cool-down 3 poses · 1 min 40 s

  1. Side Lunge — yoga pose in Cool-downSide Lunge25 s · each sideBend one knee and shift side to side like a gentle pendulum.
  2. Garland Pose (Yogi Squat) — yoga pose in Cool-downGarland Pose (Yogi Squat)30 sCome to a low squat, palms together. Smile at the moon.
  3. Mountain Pose — yoga pose in Cool-downMountain Pose20 sStand tall again and let the breath settle.