STEP BY STEP CHANDRA NAMASKAR FOR BEGINNERS | Moon Salutation | Easy Yoga Workout

Transcript

[Music] today we're going to do moon salutation or Chandra Namaskar which is different from the Surya Namaskar Chandra Namaskar will help you to cool down to rejuvenate and relax keep your feet hip width apart keep your abdominal muscles pulled in slowly inhale and raise your hands up keep your arms close to your yours and come up on your toes and stretch slowly come down till to your left inhale come Center to your right inhale Center now raise your left leg up and step out to your left side bend your knees and bend your elbows and sit as low as you can sit ensure that you keep your back straight and you're not arching your spine keep your abdominals in from this position straighten your hands and straighten your knees you will turn your right foot to point towards me your left foot to point to your left side and drop down to click on ascend slowly get your right hand down and try touching your head to your knee if you're not able to touch your head to your knee do not bend your knee keep your knees straight stay at whatever level that you're able to stay out now bend your right knee place it on the floor and raise both your hands up and stretch as you exhale get your hands down let's sit on your left side so you want to try and lower your heel down to the floor if possible if you're not able to lower it down you can stay up on your - keep your right knee straight while you're doing this you're going to lift up and switch to the other side so again try and keep your left knee straight try and sit down with your heel on the floor if that's not possible you can get your heel off the floor turn your body to your right side we'll do the whole thing in Reverse now inhale raise your hands up slowly get your hands down straighten your right leg and your left and try touching your head to your knee grab all of your right ankle with your right hand raise your left hand up coming back into three colossal come back into standing bend your elbows and bend your knees and join your right leg to your left raise your hands up and slowly till to your right come Center to your left from Center and slowly drop your hands down so that was half a round of moon Salutation which we did on our left side we'll continue doing it on the right side at that pace inhale raise your hands up till to your right center left center raise your right leg out sit low straighten drop down to your right side hand down that you head to your knee bend your knee raise both your hands up as you inhale exhale down sit on your right switch to your left and don't inhale raise your hands up exhale coming down straighten your knee raise your hand up as you inhale come back into standing bend your elbow bend your knee join left to right till to your left center right center and get your handsome so what we just did was to grounds of Chandana Namaskar if you feel like the second round was too fast for you then do the first round again with this slow instruction so that you get every position right and then you are able to go over the flow of it