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Time of practice: Chandra namaskara is best practised at night, especially when the moon is visible, or at dawn at the time of the full moon. Be aware of the different experiences given by the changing aspects of the moon. When practising at night ensure the stomach is empty.
Preparation: Before beginning chandra namaskara, a few moments should be allowed to prepare the body and mind.
Stand in the upright position with the feet together, the eyes closed and the arms at the sides. The weight of the body should be evenly distributed on both feet. Adjust the position if necessary. Try to observe any spontaneous movement of the body as it relaxes.
Gradually become more aware of the natural flow of the breath with each inhalation and exhalation. Then include awareness of the movement in the body with the rhythm of the breath. Retain this awareness for a few moments.
Slowly withdraw the awareness from the breath and become aware of bhrumadhya, the space between the eyebrows. Within this space, visualise the full moon in a clear night sky, shining brightly upon the waves of the ocean. The full reflection of the moon penetrates the deep waters and the cool shade of moonlight catches the tops of the waves as they dance. See the image clearly and develop awareness of any feelings or sensations that are created in the mind and body.
Slowly let the visualisation fade and again become aware of the whole body in the standing position.
Practice: The physical practice of the asana sequence is similar to surya namaskara. However, there is one extra asana. ardha chandrasana or the half moon pose, which emphasises the link with the lunar energies set up by the preparatory visualisations. Also, in chandra namaskara the force of each asana is changed subtly by the repetition of mantras related to the lunar energies.
In the chandra namaskara sequence of fourteen postures move from position 4, ashwa sanchalana, into ardha chandrasana position 5, as described opposite. This posture is repeated at position 11.
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