Moon Salutation Sequence: Honoring the Divine Woman Within

Hello beautiful, divine being.

Welcome to a yoga practice that honors the moon, tunes into Mother Nature, encourages inward reflection, while energizing the divine woman from within.

Welcome to your…

Moon Salutation Sequence

…also called, chandra namaskara. 

If you haven’t heard or read about this sequence before, let me explain it properly.

The moon salutation sequence is intended to recognize and respect the lunar or cooling side of our being or what’s thought of as the feminine, mother-like, divine woman side. We practice this movement routine to help balance our yin and yang, our solar and lunar, our masculine and feminine qualities.

Often times or pretty much all the time – we honor the yang/solar/masculine part of our being and let our yin/lunar/feminine side become quiet or ignored.

We do this naturally, so don’t fret, we’re not disrespecting our divine womanhood.

But why do we do this? Why do we play favorites to one side versus the other?

Well, let me point out the obvious.

We’re hardwired to crave heat, intensity, power, strength and to sweat. We love it, period. On the contrary, we’re not hardwired to relax, disconnect, nurture, hit the pause button and draw inward.

That’s why this sequence exists.

The moon salutation or chandra namaskara is an opportunity to practice the opposite, to recognize we need a moment, to reflect on what’s unfolding, to cool the body down and to respect the divine woman within.

The sequence can be practiced whenever your heart desire, but it’s most effective during a full moon or new moon time. I also recommend a journal sesh + quick meditation paired with your practice. You can also check out my moon sequence specifically for forgiveness + clarity. 

Moon Salutations – Full Moon Yoga Practice for Forgiveness & Clarity

Before you start breathing + bending, take a moment to check out the photos below. The sequence is a set routine that fluidly moves with your inhale and exhale breath. It’s one breath, one movement type sequence.

With that being said, below is the actual sequence with the inhale and exhale breath, plus a few posture tips to pay attention to.

Moon Salutation Sequence: Honoring the Divine Woman Within - Pin now, honor the moon & you later!

Moon Salutation Sequence: Honoring the Divine Woman Within – Pin now, honor the moon & you later!

Moon Sequence

Opening & Closing (think of this part as the bookend to your practice):

  • Exhale – hands at heart center
  • Inhale – hands reach up towards the sky + the gaze
  • Exhale – side body stretch to right
  • Inhale – back to neutral & hands reach up high
  • Exhale – side body stretch to left

Main Sequence (perform on one side, retrace your steps & repeat on other side):

*The main sequence can be repeated as many times as your heart desires, practicing it on the right, then left and over and over again. When you feel aligned with your divine woman, end the practice by stepping to the top of your mat & doing the closing sequence above.

  • Inhale – 5 pointed star
  • Exhale – Goddess pose
  • Inhale – 5 pointed star
  • Exhale – Warrior II
  • Inhale – reverse Warrior II
  • Exhale – Triangle pose
  • Inhale – runner’s lunge
  • Exhale – internal twist (see picture below)
  • Inhale – runner’s lunge
  • Exhale – external twist (see photo below)
  • Inhale – low-lunge (full expression)
  • Exhale – runner’s lunge
  • Inhale – Half Moon pose
  • Exhale – Pyramid pose
  • Inhale – wide-legged forward fold (neutral position)
  • Exhale – fold into wide-legged pose
  • Inhale – rotate left
  • Exhale – neutral position
  • Inhale – rotate right
  • Exhale – neutral position
  • Inhale – 5 pointed star
  • Exhale – Goddess pose

*From here, repeat the entire sequence by retracing your steps and completing it on the opposite side. I find it easiest to start on the right leg, do the left leg facing the back of the mat, and continue switching sides. 

Posture Tips:

  • The inhales and exhales are not like most practices, listen carefully and try your best to sync up with my cues.
  • The external and internal low-lunge portion is a bit wonky and hard to grasp at first. I’ve included two photos to help capture what I’m referring to.
  • When twisting in wide-legged stance, focus on keeping the hips neutral and squared to the center, they will hike up one way or the other – be prepared! I’ve included a photo below for reference too.

Moon Salutation Sequence: Honoring the Divine Woman Within - Pin now, honor the moon & you later!

Internal Twist – hand is placed on the inside of the foot and opposite hand is reaching towards the sky.


Moon Salutation Sequence: Honoring the Divine Woman Within - Pin now, honor the moon & you later!

External Twist – hand is placed on the outside of the foot, with the opposite hand reaching high, and the torso coming into a deep twist.


Moon Salutation Sequence: Honoring the Divine Woman Within - Pin now, honor the moon & you later!

In this example – the right hip wants to hike up towards the sky & the left hip wants to drop down. Invite your left hip to lift up & hug the right back down into a neutral position.

If you dig all of that, let’s get started moon goddesses.

Let’s invoke & invite the divine woman from within.

Let’s practice the moon salutation.

Hey! I’m Allie.

I’m a self-growth student, freedom-seeker, yoga teacher and the founder of a tight-knit online yoga community: the Body Mind Soul Studio. I’m here to teach you how to transform your life on-and-off-the-mat with a holistic yoga practice.

I wanna learn it all!

The Yoga Reset Guide is my FREE 7-step journey to deepen your practice and recenter your body, mind and soul. Self-paced, no equipment necessary, perfect for beginners AND veteran yogis.

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I wanna learn it all!

The Yoga Reset Guide is my FREE 7-step journey to deepen your practice and recenter your body, mind and soul. Self-paced, no equipment necessary, perfect for beginners AND veteran yogis.