Bihar School - Chandra Namaskaras 14 Steps - Variation 3

Chandra Namaskara - Salutations to the Moon

The word chandra means *moon*. Just as the moon, having no light of its own, reflects the light of the sun, so the practice of chandra namaskara reflects that of surya namaskar. The sequence of asanas is the same as surya namaskara except that ardha chandrasana is performed after ashwa sanchalanasana. This posture develops balance and concentration which adds dimension to the practice.

The 14 positions of chandra namaskara relate to the 14 lunar phases. In the lunar calendar, the 14 days before the full moon are known as *Sukla Paksha*, the bright fortnight, and the 14 days after the full moon are known as *Krishna Paksha*, the dark fortnight. The name of each day introduces each asana and is used as a basis for learning the days of the lunar cycle.

It is advisable to warm up 5-10 minutes & learn surya namaskara before attempting chandra namaskara as the postures are the same for both, except for one extra pose.

For spiritual benefits, practice slowly 3 to 7 rounds. For Physical benefits, practice 3 to 12 rounds more quickly.

Variation 1 - Some people find it difficult to move into the position of ashtanga namaskara and from there into Bhujangasana. Instead of performing ashtanga namaskara, bring the knees to the floor and practice shashankasana (child's pose) and slowing raising the buttocks slightly, slide the body along the floor and move into bhujangasana.

Source: Asana Pranayama Mudra Bandha by Swami Satyananda Saraswati - Yoga Publications Trust, Bihar, India