Full Moon Yoga Sequence

Full moon yoga is a unique practice that aligns with the lunar cycle, enhancing your connection to the natural world. Practicing yoga under the full moon's energy can be a transformative experience.

The full moon has held significance in many cultures for centuries. It is often seen as a time of heightened energy, illumination, and reflection. The moon’s gravitational pull affects the tides, and many believe it also influences human emotions and behaviors.

During the full moon, the energy is at its peak, making it an ideal time for self-reflection, renewal, and powerful meditation.

Cultural Perspectives

Eastern Traditions: In many Eastern philosophies, the full moon is a time for meditation and spiritual practices.

Western Traditions: Western cultures often associate the full moon with cycles of growth and change.

The full moon’s energy can amplify our intentions and emotions, providing an opportunity for deep inner work and transformation.

Benefits of Full Moon Yoga

Practicing a dedicated full moon yoga sequence during the full moon offers a range of benefits like enhancing flexibility and strength. The full moon's energy can make the body feel more dynamic and capable.

Creating mental clarity, awareness, and focus. The heightened lunar energy can help clear mental fog and improve concentration. Deepens your connection to the universe. The full moon is a powerful time for being with your intentions and manifesting goals.

Key Benefits:

• Enhanced Energy
• Emotional Balance
• Spiritual Growth
• Feeling Grace and Flow

Embrace the full moon yoga practice to harness this powerful lunar energy, bringing balance and renewal into your life.

Preparing for Full Moon Yoga

Creating the right environment is crucial for an effective full moon yoga practice. Here are some tips to help you create the perfect yoga room or set up under the full moon.

If weather permits, practicing outdoors under the full moon can be a magical experience. Choose a quiet, open space where you can see the moon clearly. If practicing indoors, create a serene space by dimming the lights and using soft, ambient lighting.

Enhance the ambiance with natural elements such as candles, essential oils, or incense. Soft music or nature sounds. Practicing near a window, ideally opened, will allow the night air, sounds, and light in.

Design a dedicated yoga space in your home with calming colors, minimalistic decor, and plenty of natural light. Include plants and nature-inspired elements to bring a sense of tranquility.

Mindset and Intention

Setting a clear intention is vital for a meaningful full moon yoga practice. Before you begin, reflect a few moments on what you want to achieve or release during this practice. The full moon is a powerful time for letting go of negative energy and manifesting your creations.

Clearly state your intention, either silently or aloud. This helps to focus your mind and align your energy with the practice. If you set an intention during the new moon, now is the time to empower that intention into manifestation.

Start with a brief meditation to center yourself and prepare your mind and body for the session ahead..

By thoughtfully preparing your space, setting a clear intention, and using the right props, you can fully immerse yourself in the transformative practice of full moon yoga.

Full Moon Yoga Sequence

Now that you’re ready for your full moon yoga practice, let’s get into the sequence.

Centering and Grounding

Dharana (meditation): Sit comfortably with a straight spine, either on a cushion or directly on the floor. Close your eyes and rest your hands on your knees. Focus on your breath, allowing thoughts to pass without engagement.

Mudra (hand seal): Shakti mudra to evoke feminine power. Fold your thumb in, wrap index and middle fingers over your thumb extending the ring and little finger. Place the tips of your ring and little finger together forming the seal.

Pranayama (breath control): Engage an ujjayi pranayama breath with a slight constriction at the back of your throat softly swirling and restricting inhale and exhale. Focus your prana at the third eye and envision or look at the full moon.

Purpose: Centers and grounds your mind, aligns your breath with the lunar energy, preparing you for the practice.

Duration: 5 minutes, or about 50 breaths.

Warm-Up Poses

Cat-Cow Pose (Marjaryasana-Bitilasana)

Instructions: Start on your hands and knees in a tabletop position. Inhale, arch your back (Cow Pose), lifting your head and tailbone. Exhale, round your spine (Cat Pose), tucking your chin to your chest.

Purpose: Gently warms up your spine.

Duration: 10 breaths (5 Cat-Cow cycles).

Moon Salutations (Chandra Namaskar)

For better detailed instructions see our chandra namaskar (moon salutations) yoga sequence article.

Instructions: Urdhva Hastasana (Upward Salute), Standing Crescent Pose (Right Side), Standing Crescent Pose (Left Side), Goddess Pose, Trikonasana (Triangle Pose) - Right Side, Parsvottonasana (Pyramid Pose) - Right Side, Lunge Over Right Foot, Skandasana (Wide-Legged Squat) - Right Side, Goddess Pose, Skandasana (Wide-Legged Squat) - Left Side, Lunge Over Left Foot, Parsvottonasana (Pyramid Pose) - Left Side, Trikonasana (Triangle Pose) - Left Side, Goddess Pose, Urdhva Hastasana (Upward Salute)

Purpose: Honors the lunar cycle, warms up the body, and aligns with the moon's energy.

Duration: 3-5 rounds, each round lasting about 10 breaths.

Full Moon Flow Sequence

Standing Crescent Pose (Ashta Chandrasana)

Instructions: Stand with feet together. Inhale, raise your arms overhead. Exhale, bend to the right, stretching the left side of your body. Hold for a few breaths, then switch sides.

Purpose: Opens the sides of the body, channeling lunar energy.

Duration: 5 breaths on each side.

Goddess Pose (Utkata Konasana)

Instructions: Stand with feet wide apart, toes turned out. Bend your knees, lowering your hips into a squat. Raise your arms to shoulder height, palms facing forward. Hold the pose.

Purpose: Embraces feminine energy, builds strength, and opens the hips.

Duration: 10 breaths.

Warrior II (Virabhadrasana II)

Instructions: Stand with feet wide apart. Turn your right foot out and bend your right knee. Extend your arms to shoulder height, gaze over your right hand. Hold, then switch sides.

Purpose: Fosters inner strength, focus, and stability.

Duration: 5 breaths on each side.

Half Moon Pose (Ardha Chandrasana)

Instructions: From Warrior II, shift your weight onto your right foot. Lift your left leg parallel to the floor and extend your left arm toward the sky. Balance and hold, then switch sides.

Purpose: Enhances balance, engages core muscles, and connects with the moon's energy.

Duration: 5 breaths on each side.

Cooling Down

Seated Forward Bend (Paschimottanasana)

Instructions: Sit with legs extended. Inhale, lengthen your spine. Exhale, fold forward from your hips, reaching for your feet or shins. Hold the pose.

Purpose: Calms the mind and stretches the back.

Duration: 10 breaths.

Reclining Bound Angle Pose (Supta Baddha Konasana)

Instructions: Lie on your back. Bring the soles of your feet together, allowing your knees to fall open. Place your arms at your sides, palms facing up. Hold the pose.

Purpose: Opens the hips and promotes relaxation.

Duration: 10 breaths.

Closing Poses

Legs Up the Wall (Viparita Karani)

Instructions: Sit close to a wall. Lie back and swing your legs up the wall. Adjust your position so your hips are close to the wall. Relax your arms at your sides.

Purpose: Restores and rejuvenates, improves circulation.

Duration: 10 breaths.

Corpse Pose (Savasana)

Instructions: Lie flat on your back, legs slightly apart, arms at your sides, palms facing up. Close your eyes and relax completely.

Purpose: Final relaxation to integrate the practice.

Duration: 5-10 minutes, focusing on deep, slow breaths.

By following this sequence, you can harness the powerful energy of the full moon, bringing balance and renewal to your mind, body, and spirit.

Integrating a Full Moon Yoga Sequence

After completing the full moon yoga sequence, take some time to reflect on the practice and integrate the experience. Here are a few ways to deepen your connection to the practice and make it a part of your regular yoga routine:

Reflection and Integration

Journaling: Spend a few minutes writing down your thoughts and feelings after the practice. Reflect on any insights or emotions that surfaced. Consider what you want to release and what to write in your yoga journal.

Meditation: Conclude with a full moon meditation to absorb the benefits of the practice. Focus on your breath and visualize the moon’s energy filling you with light and peace.

Share Your Experience: If you’re practicing with others, take a moment to share your experiences and reflections. Discuss how the practice felt and any personal discoveries you made.

Integration: Consider how you can integrate elements of the full moon yoga sequence and meditation into your life..

Final Thoughts

Practicing yoga during the full moon offers a unique opportunity to connect with the natural rhythms of the universe. The benefits are multifaceted:

• Physical: Enhanced flexibility, strength, and vitality.
• Mental: Improved clarity, focus, and emotional balance.
• Spiritual: Deepened connection to the universe and heightened intuition.

By aligning your practice with the lunar cycle, you can tap into a powerful source of energy that creates growth and transformation. I encourage you to make full moon yoga a regular part of every moon cycle. It’s a time to release what no longer serves you and embrace new possibilities.

Let us know in the comments below how the full moon yoga practice has helped you in your practice. Your comments may help others connect with the full moon.