Moon salutations vary between schools, and there is no single standard seated version. The seated moon salutation on this page is our educational chair flow based on the seated moon salute that Megha Nancy Buttenheim, co-creator of the classical Kripalu moon salute, published with Kripalu Center for Yoga & Health. Her version lets the whole flow be done sitting: arm circles and side bends, the feet stepping wide into a seated “star”, a seated goddess with the elbows bent, and a lateral angle stretch to each side with the elbow resting on the thigh. We keep her order and breath cues; the chair set-up, safety notes and adaptations are ours.
We chose to build on Kripalu’s published seated version rather than invent a new flow. We have found it documented only by Kripalu, so treat it as one school’s approach. One detail: Kripalu’s text says “right elbow to the left thigh” for the first lateral angle, which reads like a slip, since the left side uses the left elbow on the left thigh; we lean to the right with the right forearm on the right thigh. The general picture of moon salutations, including versions from other schools, is on the moon salutation overview.
Who it suits
Anyone who prefers or needs to sit: older adults, people with limited mobility or balance concerns, people at a desk, and those recovering from illness (with their clinician’s agreement). It also makes a calm, short evening practice. You need a sturdy, armless chair without wheels; sit toward the front edge with the feet flat.
The shape of the flow
Sitting upright with the hands in prayer, you sweep the arms overhead in a wide arc (the “full moon”) and bend to the right and the left. With the hands on the chair, you step the feet wide into a seated five-pointed star, then bend the elbows with the fingers pointing up for a seated goddess. From star, you lean to one side with the forearm resting on the thigh and sweep the other arm overhead for a lateral angle stretch, then change sides. A seated goddess with the hands overhead, a pause, then the feet come closer, the arms rise, the side bends repeat, and the arms float down in an arc back to prayer. Kripalu suggests a pause to breathe and then two more repetitions.
Breath, sides and rounds
The breath cues follow Kripalu’s: inhale as the arms sweep up or return to centre, exhale into each side bend, goddess and lateral stretch. The right side comes first in the side bends; the lateral angle stretch goes to one side and then the other within the same round. Three rounds, as Kripalu suggests, take about five to eight minutes.
How it compares with the standing versions
Buttenheim published the seated flow next to a gentle standing version, and comparing them shows what the chair changes. Both open and close the same way: prayer hands, the arms sweeping overhead, half-moon side bends to the right and left, then five-pointed star and goddess. In the standing version the middle of the flow moves into triangle, warrior I and warrior II on each side. The seated version replaces those standing poses with the lateral angle stretch, which keeps the long side-body line without needing to balance on the legs.
Making each movement work
Kripalu’s seated text starts with a few long, deep breaths before the first arm sweep, and that is worth keeping: it sets the slow pace for the rest. The arms can rise only slightly or all the way overhead, as Kripalu’s text allows, so choose the height your shoulders like. In the lateral angle stretch, reach the top fingers overhead and out to the side only if it is easy. For the gentle standing version, Buttenheim invites you to find your own pace, very slow or a little quicker, and to finish with the eyes closed and several long breaths; both suggestions suit the seated flow too.
How to practise it safely
- Step the feet wide only as far as is comfortable for the hips and knees; keep the knees pointing the same way as the toes.
- In the lateral stretch, let the elbow rest on the thigh so the arm supports the spine; bend only as far as stays easy.
- Keep the arms lower, or move one arm at a time, if the shoulders are sore.
- After hip replacement, check with your surgeon or physiotherapist before taking the knees wide.
Our adaptations are not part of Kripalu’s text and have not yet been reviewed by a qualified teacher.
Where to go next
If you can stand, try the gentle moon salutation. For a fuller seated practice, see the chair yoga sequence and the chair sun salutation, and our guide to chair yoga.
