Chandra Namaskar | Step by Step Moon Salutation | Bharti Yoga


hey guys welcome to Bharti Yoga, I am
Bharti today we’ll be practicing Chanda
Namaskar so just like Surya Namaskar has energizing and rejuvenating effect of
the body Chandra Namaskar its cousin has a calming and soothing effect it can be
practiced anytime of the day but since it’s such a grounding practice it’s
perfect at the end of a long working day so let’s begin our practice come into a standing pose with your
hands on either sides and feet together ground your feet into the mat so that
your weight is distributed equally on all four corners of your feet bring your
hands to the heart center in prayer pose as you inhale raise your hands over your
head elongate your spine and ensure your head
spine and tailbone are all in one straight line as you exhale bend to the
left keeping your gaze up towards the sky slowly come back again inhale up and
elongate your spine and as you exhale bend to the right slowly come back bring
your hands down now take a big step with your left leg
to come into a wide legged stance so that your feet are pointing out
diagonally bring your arms on either sides so that they are parallel to the
floor take a deep breath in and as you exhale squat down to come into goddess
pose elongate your tailbone towards the crown and keep your spine straight take
a breath in and out here slowly come up now adjust your feet so that your right
foot is pointing forward and left foot is pointing towards the left side as you
inhale extend your torso towards the left sides as you exhale bend to the
left to pump into triangle pose or through cone asana keep your gaze up
towards the sky looking at the middle finger of your right hand bring your
right hand down and adjust your right foot so that it points to the left take
a deep breath in and elongate your spine as you exhale bend forward towards your
left leg slowly thumb up now bend your left leg
and bring the right knee to the ground come into a low lunge make sure your
left knee is stacked over your left ankle
as you inhale bring both arms up and Bend back as you exhale come back now
adjust your feet to come into a half squat on the left side your right leg
will be straight with toes pointing up try to get the left heel to come to the
ground if it’s not possible it’s okay to keep it raised for now find your balance
and if possible bring both your hands to your heart center now start moving along
the ground to the right and bend your right knee to come into a full squat or
Milad sauna push both your knees out with your elbows and bring your hands to
your heart center just take a few deep relaxing breaths here then start moving
further towards the right to come into a half squat on the right side turn your body to the right to come into
low lunge on the right side take a deep breath in and extend your arms up as you
exhale come down straighten your right leg and bring your left leg in to come
into parsvottanasana adjust your left foot to point forward and come into
triangle pose come all the way up take a deep breath
in and as you exhale squat down into goddess pose come back up now bring your
right foot in to get both your feet together into Mountain Pose and bring
your hands to your heart center as you inhale bring your hands up as you
exhale bend to the right slowly come back again inhale up and as you exhale
bend to the left slowly come back and bring your arms down this was half a
cycle of Chandra Namaskar where we moved from right to left and now we’ll move
back from left to right inhale bring your arms up and see a bend to the
rights come back inhale up exhale bend to the left come back Center take a big
step to the right take a deep breath in and as you exhale come to goddess pose come back
adjust your feet so that your right foot points to the right sides inhale extend
right exhale come to triangle pose bring your
arms down and turn to the right to come to parts foot and asana bend your right
knee and come into low lunge inhale extend up exhale come down turn to the
front to come into a half squat come to Center into malasana take a
breath in and out here move to the left to come into a half squat turn to the
left to come into a low lunge inhale extend up exhale come down straighten
your left leg and come into parts with an asana come back up inhale and as you
exhale come into triangle pose come all the way up take a deep breath in and as
you exhale squat down to goddess pose come back up bring your left leg in to
come into Mountain Pose inhale up exhale bend to the left come back inhale up
exhale bend to the right come back and slowly bring your arms down so this was
one whole cycle of Chandra Namaskar I hope you enjoyed it and we’ll practice
it every day I’ll see you soon bye bye