The moon has a significant influence on all life on Earth. According to yoga, especially Hatha yoga, your energies also rise and fall like the tides under the influence of the moon. The gravitational pull of the moon causes your energies to be amplified which can affect your body and mind. In fact, the word “lunatic” comes from the Latin word “luna” which means the moon. This is why people who are mentally disturbed feel agitated or irritated during the full and new moon days.
Even for those of you who consider yourselves sane, staying balanced in pivotal times of change can be challenging. However, practicing certain asanas can keep your energies balanced and help you find your grounding. Waning moons are a time of high tides and energies, fresh starts, and a time for new beginnings. On the new moon day, although it may seem that the moon has vanished, its influence is still as strong as ever. During this lunar phase, take time for yourself and reconnect with your yoga practice with these asanas.
Moon Flow Yoga Sequence: Focus on the qualities of the moon in your yoga practice to increase your connection to lunar energy with this yoga sequence that incorporates these five asanas.
Plank Pose
Start on your hands and knees, bring your shoulders over your wrists with fingers spread, middle finger pointing forward.
Press your hands into the floor, firm the upper arms in toward each other. Draw the lower belly in and up.
Extend one leg back with your toes tucked and then the other leg (feet hip distance apart) so you are in a high push-up position. Your body is in a straight line from head to heels.
Downward Dog Pose
Start on your hands and knees. Form a table such that your back forms the table top and your hands and feet form the legs of the table.
As you breathe out, lift the hips up, straightening the knees and elbows, form an inverted V-shape with the body.
Hands should be shoulder width apart, feet are hip width apart and parallel to each other. Toes point straight ahead.
Press your hands into the ground. Widen through the shoulder blades. Keep the neck lengthened by touching the ears to the inner arms.
Hold the downward dog pose and take long deep breaths. Look towards the navel. Exhale. Bend the knees, return to table pose. Relax.
Low Lunge
Start in Downward Facing Dog pose. On an exhale, step the right foot forward between the palms, and stack your knee in line with your ankle.
Gently lower your left knee down and allow the top of the foot to settle on the mat. Slide your left knee back as far as feels comfortable.
Inhale and slowly rise, sweeping your hands overhead to frame the ears. Turn the palms to face one another. Take your gaze up to your fingertips.
As you exhale, draw your pubic bone to your navel and lift the rib cage away from the hips.
Hold this pose for up to a minute. Use your inhales to lengthen the spine and exhales to deepen the stretch.
To release the posture, inhale and lengthen your torso. Exhale, release the hands to the floor and step back to Downward Facing Dog. Repeat on the opposite side.
Reverse Warrior 2
Begin in Mountain Pose, standing with your feet hip-distance apart and your arms at your sides. Turn to the left and step your feet wide apart, about 4-5 feet. Align your heels.
Turn your right foot out 90 degrees, so your toes are pointing to the top of the mat. Pivot your left foot slightly inwards. Your back toes should be at a 45-degree angle.
Raise your arms to the side to shoulder-height, parallel to the floor. Your arms should be aligned directly over your legs. With your palms facing down.
Exhale as you bend your front knee. Align your knee directly over the ankle of your front foot. Your front shin should be perpendicular to the floor. Sink your hips low, eventually bringing your front thigh parallel to the floor. This is Warrior II.
On your next exhalation, drop your left hand to the back of your left thigh. On an inhalation, lift your right arm straight up, reaching your fingertips toward the ceiling. Your right bicep should be next to your right ear.
Slide your back hand further down your leg and come into a slight backbend. Tilt your head slightly and bring your gaze to your right hand’s fingertips. Keep your shoulders relaxed, chest lifting, and the sides of your waist long.
Hold for 10-20 breaths. To release, inhale as you lower your arms back into Warrior II. Press down through your back foot and straighten your front leg. Lower your arms all the way. Turn to the left, reversing the position of your feet, and repeat for the same length of time on the opposite side.
Sukhasana Or Easy Pose
Sit on the edge of a firm, folded blanket. Extend your legs in front of your body and sit up straight in Seated Staff Pose (Dandasana). Then, cross your legs in front of you at the shins.
With your knees wide, place each foot beneath the opposite knee. Fold your legs in toward your torso.
Place your hands on your knees, palms down.
Balance your weight evenly across your sit bones. Align your head, neck, and spine. Lengthen your spine, but soften your neck. Relax your feet and thighs.
Gaze straight ahead softly. Hold for up to one minute or for the duration of your meditation. Release and change the cross of your legs.
