chandra namaskara classical and traditional style-Comprehensive understanding of Chandra Namaskar

Comprehensive understanding of Chandra Namaskar
Contraindications for Chandra Namaskar
Although Chandra Namaskar is generally a gentle and accessible practice, there are some contraindications to keep in mind:

Pregnancy: Women who are pregnant should avoid practicing Chandra Namaskar, especially during the first trimester. Instead, they can modify the practice or choose a different sequence that is more suitable for their needs.

Recent surgery: People who have had recent surgery or injuries to the hips, knees, shoulders, or spine should avoid practicing Chandra Namaskar until they have fully recovered and received medical clearance.

Low blood pressure: People who have low blood pressure should be cautious when practicing Chandra Namaskar, as the forward folds and inversions can cause dizziness and lightheadedness.

Neck problems: People with neck problems should avoid excessive neck movements during the practice, and can modify or skip poses as needed to avoid exacerbating their condition.

Other health conditions: People with other health conditions or injuries should consult with their healthcare provider before practicing Chandra Namaskar or any other form of exercise.

Counterpose for Chandra Namaskar
Counterposes for Chandra Namaskar may vary depending on the specific sequence or variation being practiced. However, some general counterposes that can be useful after practicing Chandra Namaskar are:

Balasana (Child's Pose): This gentle forward fold can help to release any tension or compression in the spine and allow for relaxation.

Tadasana (Mountain Pose): This standing pose can help to ground and stabilize the body and mind after the flowing movements of Chandra Namaskar.

Savasana (Corpse Pose): This final relaxation pose can help to integrate the benefits of the practice, promote relaxation, and reduce stress and tension.

It is important to listen to your body and choose counterposes that feel beneficial and supportive for you.


Preparatory practice for Chandra Namaskar
Chandra Namaskar is a gentle and meditative sequence, suitable for practitioners of all levels. However, if you are new to yoga or have any specific concerns or limitations, it may be helpful to prepare with some gentle and accessible practices before attempting Chandra Namaskar.

Some preparatory practices that may be helpful for Chandra Namaskar include:

Standing poses: Practicing standing poses such as Tadasana (Mountain Pose), Virabhadrasana I (Warrior I), and Trikonasana (Triangle Pose) can help to build strength, stability, and awareness in the legs, core, and spine.

Forward folds: Gentle forward folds such as Paschimottanasana (Seated Forward Fold) and Janu Sirsasana (Head-to-Knee Pose) can help to release tension in the hamstrings and lower back, and promote relaxation.

Hip openers: Poses such as Baddha Konasana (Bound Angle Pose) and Pigeon Pose can help to release tension and tightness in the hips and groins, and promote relaxation.

1. Long straight head
Lift sternum
Draw
abdomen in
and up
Keep thighs active, internally rotate upper thighs
Press down evenly
through your heels
Head, neck and
spine in a
straight line
Relax shoulders,
draw shoulder
blades in and down
Arms by your body,
palms forward or in
Lengthen tail
bone toward
ground
SAMASTHITI
(EQUAL STANDING POSTURE)

2. Fingers spread and active, palms
pressed together or facing each
other

Look towards thumbs without
compressing back and neck

Lift sternum

Keep front ribs down and in, don’t
let them stick out







Press down evenly through your
heels
Relax shoulders away from
ears

Gentle backbend, draw
shoulder blades in and down

Lengthen tailbone down

Keep thighs active, internally
rotate upper thighs
HASTA UTTHANASANA (RAISED ARMS POSTURE)

3. Engage thighs,
pull inner legs
upward avoid
locking your
knees
Press your
Relax
and
elongate
neck
Elongate sides
of torso
toward
ground, avoid
rounding your
back

4. Leg
backward
Toes
backwards
Long spine
Look forward
Chest up
Keep your palms
on the mat
ASHWA SANCHALANASANA (EQUESTRIAN POSTURE)

5. Lift sternum
Draw navel in and up
Knee above ankle
Press evenly
throughout your
front foot
Press top of
back foot into
ground
Lengthen
tailbone
down
Keep neck and
spine long
Gaze upward
CHANDRA NAMASKARA (MOON SALUTATION OR LOWER LUNGE)

6. Adho Mukha Svanasana(Downward Facing Dog Posture)

7. ASHTANGA NAMASKARA (SALUTE WITH EIGHT PARTS OR POINTS)

8. Keep neck long

Shoulders away from ears

Draw shoulder blades together
and toward tailbone
Press tops of
Feet into ground
Root
thighs
Root pubic
bone down
Draw navel to
spine
Hands
shoulder
width apart
Lift
sternum
Look forward
BHUJANGASANA(SERPENT POSTURE)

9. Adho Mukha Svanasana(Downward Facing Dog Posture)

10. Leg
backward
Toes
backwards
Long spine
Look forward
Chest up
Keep your palms
on the mat
ASHWA SANCHALANASANA (EQUESTRIAN POSTURE)

11. Lift sternum
Draw navel in and up
Knee above ankle
Press evenly
throughout your
front foot
Press top of
back foot into
ground
Lengthen
tailbone
down
Keep neck and
spine long
Gaze upward
CHANDRA NAMASKARA (MOON SALUTATION OR LOWER LUNGE)

12. Engage thighs,
pull inner legs
upward avoid
locking your
knees
Press your
Relax
and
elongate
neck
Elongate sides
of torso
toward
ground, avoid
rounding your
back

13. Fingers spread and active, palms
pressed together or facing each
other

Look towards thumbs without
compressing back and neck

Lift sternum

Keep front ribs down and in, don’t
let them stick out







Press down evenly through your
heels
Relax shoulders away from
ears

Gentle backbend, draw
shoulder blades in and down

Lengthen tailbone down

Keep thighs active, internally
rotate upper thighs
HASTA UTTHANASANA (RAISED ARMS POSTURE)

14. Long straight head
Lift sternum
Draw
abdomen in
and up
Keep thighs active, internally rotate upper thighs
Press down evenly
through your heels
Head, neck and
spine in a
straight line
Relax shoulders,
draw shoulder
blades in and down
Arms by your body,
palms forward or in
Lengthen tail
bone toward
ground
SAMASTHITI
(EQUAL STANDING POSTURE)