GnomeYoga
Start · 5 min 20

🍄 Gnome original · Beginner

Moon Salutation (Chandra Namaskar)

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

  • 5 min 20
  • 10 poses
  • 3 chapters
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You’ll need: A mat, a little space to open your legs wide and a quiet corner.

The journey

  1. Prayer Pose1
  2. Upward Salute2
  3. Standing Crescent Moon3
  4. Goddess Pose4
  5. Star Pose5
  6. Extended Triangle6
  7. Intense Side Stretch (Pyramid)7
  8. Side Lunge8
  9. Garland Pose (Yogi Squat)9
  10. Mountain Pose10

  1. Rise 1:10

    1. Prayer Pose yoga pose illustration
      Prayer PoseSamasthitiḥ / Praṇāmāsana

      Palms together at the heart. Arrive under an imaginary moon.

      15s
    2. Upward Salute yoga pose illustration
      Upward SaluteŪrdhva Hastāsana

      Inhale, reach up, palms together overhead. Grow tall.

      15s
    3. Standing Crescent Moon yoga pose illustration
      Standing Crescent MoonPārśva Ūrdhva Hastāsana

      Bend like a crescent moon: lean to one side, then the other. Breathe into the ribs.

      20s × 2each side

  2. Open 2:30

    1. Goddess Pose yoga pose illustration
      Goddess PoseUtkaṭa Koṇāsana

      Step wide, toes out, sink down. Arms in cactus, the goddess is not in a hurry.

      30s
    2. Star Pose yoga pose illustration
      Star PoseUtthita Tāḍāsana

      Straighten the legs and spread the arms: a five-pointed star.

      20s
    3. Extended Triangle yoga pose illustration
      Extended TriangleUtthita Trikoṇāsana

      Reach one hand to the shin and the other to the sky. Open the chest.

      25s × 2each side
    4. Intense Side Stretch (Pyramid) yoga pose illustration
      Intense Side Stretch (Pyramid)Pārśvottānāsana

      Square the hips and fold over the front leg. Long spine first.

      25s × 2each side

  3. Sink 1:40

    1. Side Lunge yoga pose illustration
      Side LungeSkandāsana

      Bend one knee and shift side to side like a gentle pendulum.

      25s × 2each side
    2. Garland Pose (Yogi Squat) yoga pose illustration
      Garland Pose (Yogi Squat)Mālāsana

      Come to a low squat, palms together. Smile at the moon.

      30s
    3. Mountain Pose yoga pose illustration
      Mountain PoseTāḍāsana

      Stand tall again and let the breath settle.

      20s

About this beginner yoga sequence

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

Press Start the sequence and the gnome times each pose, chimes when it’s time to move on and tells you when to switch sides. Tap to pause, swipe to skip. Never push into pain: soft knees and a smaller shape are always the wise choice.

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Start · 5 min 20