A Yoga Practice to Suit your Moon
We've talked alot in the Yoga classroom about the changes to bring into your practice as each new season comes in and we also change our practice according the the phase of the moon. Both Full and New Moon days are observed as yoga holidays in the Ashtanga Yoga tradition. If we think of the Full Moon as the pause after an inhalation and the New Moon the pause after the exhalation we realise why it is so important for us as yoga practitioners/workers of the breath to make time for the quiet moments during Full and New Moon, either abandoning our practice with Ashtanga tradition or imbibing our home/class practice with the qualities of this moment of rest and rejuvination.
For a long time many people have uttered the phrase 'it must be a full moon out there' to explain wierd happenings and strange behavior. In fact, the Roman goddess of the moon, Luna is the contributor of the word 'lunatic'. A belief in the strange effects that the moon can have on us have persisted throughout time. Alot of us will admit that we don't sleep so well that night or have enjoyed staying up till the early hours working on a project but not so many of us may notice our unsociability and heightened intuition during a new moon or our sudden urge to throw out our unworn clothes, ditch the junk food and clean out our cupboards during the days before a new moon. If we pay attention we can feel these shifts in both our day to day energy and our yoga practice and we can use both to become more able to understand our highs and lows. Connecting with moontime will keep you moving with rather than against the tides!
The first song the moon plays for us is the song of high and low tides.Agreat bulge of water is pulled up on the side of the Earth facing the Moon and held there. As the Earth rotates beneath this bulge, high tides occur and then because of Earth’s rotation, the tide seems to move from east to west. You experience personal low and high tides daily. Acknowledge and welcome your tidal rythms. Within each class you will find more and more subtle high and low tide rhythms. Within each hour there can be many - learn to pay attention to these so that you know when to push it a bit and when to back off.
The second song the moon plays for us is a filling up and flowing away. During the New Moon the Moon and Sun rise and set at the same time; from then on the Moon appears in different parts of the sky: in the west as it grows into the Full Moon (waxes) and in the east as it returns (wanes) to New Moon. The waxing weeks encourage an increase in activity that climaxes at the Full Moon. During the waning weeks, with the moon rising later and her light thinning each night, activity naturally lessened. Because the Earth spins faster than the Moon revolves, the Moon rises an average of 50 minutes later each night.
On the New Moon, invite spontaneity, adventure, and an exciting new view of yourself. During the New Moon have no other intent than to see what will happen. A new moon brings with it the sense of calmness. In this moon cycle people's emotions get back to normal. Their determination will return with the feeling that anything can be accomplished and there will be more energy and acceptance of other's ideas. The new moon energy corresponds to the end of exhalation when the force of apana vayu (energy that expels what isn't needed in body and mind) is greatest. Apana is a contracting, downward moving force that makes us feel calm and grounded but heavy and disinclined towards physical exertion. The New Moon is when you are at your lowest energy-wise. It is a good day to fast on lemon and water. Fast from sun-up until the next morning at breakfast and then break the fast. You may not feel like going to class or being in company but your yoga practice can still continue. Use this time to sit quietly in contemplation or to rest in poses such as balasana (child's pose) or makrasana (crocodile pose). Let the quiet flow of your yoga practice reveal hidden answers and a connection to something deeper.
Yin yoga
Use bolsters and cushions
Meditate
"Learn to get in touch with the silence within yourself, and know that everything in life has purpose. There are no mistakes, no coincidences, all events are blessings given to us to learn from."
Elisabeth Kubler-Ross, psychiatrist and author
At the First Quarter moon (when the moon is half full between New and Full Moon). Observe what in your life is challenging you to take new action. Wonder what brave thing your warrior self will do in the coming week. During the First Quarter moon week do at least one thing that scares you. Congratulate yourself on your courage! This is the time to bring new things, new people or new relationships into your life or to accelerate the progress of your special projects. It's a time to learn a new pose or a new aspect to your yoga practice, perhaps meditation techniques or pranayama or learning more about the philosophy of yoga. It is a time of growth and reaching for the full expression of your yoga pose. Do a sequence that lifts you off your feet and extends the spine to the sky.
Strong Vinyasa Flow
Learn a new pose
Arm balances and backbends
"Don't ask yourself what the world needs; ask yourself what makes you come alive. And then go and do that. Because what the world needs is people who have come alive."
Howard Thurmanr
On the Full Moon, open the gates of your mind to illumination. Be on the lookout for significant new understandings in the coming week. Have at least one contemplative sit at moonrise during the week of the Full Moon. The full moon energy corresponds to the end of inhalation when the force of prana (life energy) is greatest. This is an expansive, upward moving force that makes us feel energetic and emotional, but not well grounded. The Upanishads state that the main prana lives in the head. During the full moon we tend to be more headstrong. You are naturally accelerated on a full moon. When the moon is full, stress becomes a major factor and people become more sensitive to details. An overload of work will add to the frustration and people will deal with their own needs rather than paying attention to others' needs. You are more likely to come to class during this time feeling somewhat sociable and knowing you need a good stress releasing yoga flow. Keep your accelerated energy in check by focusing on meditative practices and cooling pranayama. Let your physical practice be full and expanded but not rigourous or challenging. Use your practice to release any stressors upon the body and mind.
Nadi shodhana
A cooling sequence of forward bends and inversions.
"If you want others to be happy, practice compassion. If you want to be happy, practice compassion."
The Dalai Lama
At the Last Quarter Moon (when the moon is half empty before a New Moon) aspire to trim and weed yourself of old growth, both inner and outer. In the Last Quarter week throw away something you no longer need. Use the cycle’s end to prepare your beginning. Commit to resting and releasing something unused and unwanted and unhelpful. This is the best time to remove things, relationships or situations from your life that no longer serve you. It is not generally thought of as the best time to start a new project. Let your practice become a dedication/thanksgiving or ritual for the betterment of your health. Be thoughtful about why you do yoga and what you want from it. Throw away what is not working in your yoga practice and focus on your exhalations making them long and full.
Kapalabhati
Detox sequence - twists
Kundalini Kriyas
"When I let go of what I am, I become what I might be."
Lao Tzu
There are many other rhythms of nature that affect the body and mind and many other conditions of body-type and personality that change the manifestations of each cycle but underneath all that these cycles remain. Observing moon days is one way to recognize and honor the rhythms of nature so we can live in greater harmony with it.
To find the current moonphase visit:
To look at further information on the effect of the moon upon the body/mind visit:
