Feeling crushed by the fast pace of daily life and looking for a gentle way to find calm?

Moon flow yoga offers a mindful, soothing practice designed to slow down the body and mind, helping to reconnect with a deeper sense of peace and balance.

This practice combines calming movements and breathwork inspired by the moon’s natural energy, promoting relaxation and harmony, especially during stressful or busy times.

In this blog, learn what makes Moon Flow Yoga unique, the meaning behind Chandra Namaskar (Moon Salutation), and easy ways to include this peaceful practice in an evening routine.

Experience how moon flow yoga supports relaxation, flexibility, and overall well-being for a more grounded and centered lifestyle.

What is Moon Flow Yoga?

Moon flow yoga is a gentle, mindful practice inspired by the calming energy of the moon. Unlike vigorous or fast-paced yoga styles, it encourages slowing down, deep breathing, and intentional movement.

The practice focuses on soothing sequences, such as hip openers, side stretches, and grounding poses, that help release tension and promote relaxation, making it ideal for unwinding in the evening or whenever the balance is needed.

Central to this practice is Chandra Namaskar, or Moon Salutation, a yoga sequence honoring the moon’s gentle, reflective energy. Rooted in Sanskrit, where “Chandra” means moon and “Namaskar” means salutation, this flow serves as a calming counterpart to the energizing Sun Salutation.

Often practiced during the evening or on a full moon, Chandra Namaskar promotes calmness, grounding, and introspection, helping practitioners connect with their body’s natural rhythms and support both physical and mental well-being.

Comparing Chandra and Surya Namaskar

Although both are classic yoga flows, Surya Namaskar and Chandra Namaskar offer different energies and serve different purposes within a yoga practice.

Gentle Moon Flow Yoga Sequence

Moon flow yoga offers a gentle way to connect with your body’s natural rhythms. This practice focuses on slow, mindful movements that honor your need for rest and recovery.

STEP 1: Mountain Pose Foundation

Begin at the top of your mat with feet hip-width apart. Bring palms together at your chest and close your eyes. Take two deep breaths to center yourself before starting your moon-flow yoga practice.

Common Mistake: Locking the knees straight or rushing through the setup. Avoid holding tension in your shoulders.

STEP 2: Forward Fold Flow

Reach your arms up on an inhale, then bring your palms together and exhale into a forward fold. Bend your knees as needed and let your head hang heavy.

Common Mistake: Forcing the fold or keeping legs too straight. Remember to breathe deeply and bend your knees as much as needed.

STEP 3: Half Lift to Standing

Place your hands on your shins and straighten your legs slightly. Inhale here, then exhale back down. Roll up slowly, letting your head come up last.

Common Mistake: Rolling up too quickly or bringing the head up first. Take your time with each vertebra for a mindful moon flow yoga experience.

STEP 4: Right Side Low Lunge

From the forward fold, step your right leg back and drop your right knee to the mat. Release the top of your right foot down and focus on soft breathing.

Common Mistake: Placing the front knee too far forward or forgetting to breathe. Keep your front knee over your ankle and maintain steady breath.

STEP 5: Downward Dog Transition

Tuck your back toes under, lift your back knee, and step back into downward-facing dog. Take one full breath here.

Common Mistake: Moving too fast through the transition or holding breath. Let your breath guide your movements in moon flow yoga.

STEP 6: Child’s Pose Rest

Come down to your knees, open them wide, and bring big toes together. Sit back toward your heels and rest your forehead on the mat.

Common Mistake: Keeping knees too close together or not fully relaxing. This is a rest pose – allow your body to completely soften.

STEP 7: Cat-Cow Movement

Come to a tabletop position with your knees under your hips. Release your belly down and lift your eyes, then exhale and press back to downward dog.

Common Mistake: Moving too quickly or not connecting breath with movement. Keep the flow slow and mindful for proper moon flow yoga.

STEP 8: Three-Legged Dog Flow

From downward dog, lift your right leg to the ceiling. Step forward with your right foot between your hands and lower your left knee.

Common Mistake: Lifting the leg too high or stepping too far forward. Keep your hips square and step directly between your hands.

STEP 9: Left Side Sequence

Repeat steps 4-8 on your left side. Moon flow yoga emphasizes balance by working both sides of your body equally.

Common Mistake: Rushing through the second side or skipping steps. Give both sides equal attention and time.

STEP 10: Warrior II Preparation

From a low lunge, turn to face the side of your mat. Step your front foot forward so your heel lines up with your back knee.

Common Mistake: Collapsing the front knee inward or not aligning the heel properly. Keep your front knee tracking over your ankle.

STEP 11: Side Bend Flow

Take your bottom arm down to your front leg and reach your top arm up and over. Look up toward the ceiling if comfortable.

Common Mistake: Collapsing into the bottom shoulder or forcing the side bend. Keep length through both sides of your waist.

STEP 12: Forward Fold Variation

Turn toward your front leg and walk your hands away from your body. Keep length through both sides of your waist as you hold this stretch.

Common Mistake: Rounding the back too much or pushing too hard into the stretch. Honor your body’s limits in moon flow yoga.

STEP 13: Hamstring Stretch

From a low lunge, come onto your fingertips and straighten your front leg. Flex your foot toward your face and fold forward only as far as comfortable.

Common Mistake: Forcing flexibility or forgetting to breathe. Let your breath guide how deep you go into the stretch.

STEP 14: Wide-Legged Forward Fold

Stand with your feet wider than hip-width apart and hold your big toes together. If you can’t reach, hold your shins or ankles instead.

Common Mistake: Taking feet too wide or forcing the grip. Use props if needed and keep your knees slightly bent.

STEP 15: Seated Meditation Position

Sit with knees together and feet together. Cup your left hand in your right with thumbs touching lightly. Close your eyes and take several deep breaths.

Common Mistake: Sitting in an uncomfortable position or holding tension. Find a comfortable seat and let your body relax completely.

STEP 16: Mermaid Pose Setup

Sit with your right shin on the inside and your left shin on the outside. Place your right hand behind you for support.

Common Mistake: Forcing the leg position or not using support. Adjust your legs as needed and use your hand for stability.

STEP 17: Mermaid Twist

Use your left hand as a lever to twist your right while keeping your left sitting bone dropping down. Look over your right shoulder and breathe.

Common Mistake: Twisting too hard or lifting the sitting bone. Keep both sitting bones grounded and twist gently.

STEP 18: Mermaid Side Bend

Place your right hand down and reach your left arm up and over. Feel the stretch along your right side as you breathe steadily.

Common Mistake: Collapsing into the bottom arm or holding breath. Keep breathing deeply and support yourself with your bottom arm.

STEP 19: Repeat Mermaid on Left Side

Switch your leg position and repeat steps 16-18 on your left side. This ensures your moon flow yoga practice works both sides equally.

Common Mistake: Spending less time on the second side or rushing through. Give both sides equal attention and time.

STEP 20: Finishing Forward Fold

Extend both legs out long and reach your arms up on an inhale. Exhale and fold forward, holding onto your shins, ankles, or feet.

Common Mistake: Forcing the forward fold or keeping legs too straight. Bend your knees and only fold as far as comfortable.

STEP 21: Final Relaxation

Lie down on your back and extend your legs with feet falling away from each other. Close your eyes and surrender the weight of your body to complete your moon-flow yoga practice.

Common Mistake: Not staying long enough or keeping muscles tense. Allow at least 5 minutes for complete relaxation and let your body fully soften.

I’d like to give credit to yoginimelbourne for their informative video, as a reference for this guide.

Benefits of Moon Flow Yoga

• Physical benefits: Improves flexibility in hips and sides, releasing built-up tension.
• Mental benefits: Calm the mind, reduces stress, and encourages mindfulness.
• Emotional benefits: Supports balance, aids emotional processing, and encourages self-reflection.
• Lunar Influence: Aligns with natural body cycles, especially during full and new moons, making practice more restorative and meaningful.

Making Moon Flow Yoga Part of Your Routine

Moon flow yoga is ideal for evenings or during full and new moons when lunar energy peaks.

• Practice whenever you need calm in a quiet, comfortable space with soft lighting and supportive props.
• Wear comfortable clothes and begin with deep breaths to center yourself.
• Two to three sessions a week can help you unwind, especially when combined with meditation, journaling, or breathwork.

Practicing Chandra Namaskar during lunar phases adds a meaningful ritual to your routine.

Final Thoughts

Ready to change your evenings with moon flow yoga?

This gentle practice offers a beautiful path to balance, relaxation, and self-awareness, making it perfect if you’re craving a calming escape from daily stress.

By moving in harmony with the moon’s energy, moon flow yoga encourages mindful movement, deep breathing, and emotional release, helping to restore both body and mind.

Including moon flow yoga into your evening routine or practicing during the full or new moon can deepen your connection to natural rhythms while improving flexibility and inner calm.

This mindful approach supports long-term well-being and makes a valuable addition to any self-care journey.

So why not roll out your mat tonight?

Start with just 10 minutes of gentle moon salutations. Share your experience in the comments – love to hear how this practice unfolds your evenings!