New Moon Yoga Sequence

Are you looking for a way to honor the new moon and set some new intentions with a yoga class? Here is a yoga sequence to try this new moon cycle, mixing vinyasa flow style with a yin yoga style. This is for yogis looking for a moon flow sequence.

The new moon is usually a time for introspection. You might be a little lower in energy this time of the month. It’s also a wonderful time to plant the seeds and visualize what you want to happen. Focus in on what you truly want and your intentions for the upcoming couple of weeks. Two weeks after the new moon it becomes a full moon is the completion of the cycle.

You will be flowing through the transitions for our poses to channel our inner moon god/goddess. This sequence is not focused on strength too much. However, it is focused on flexibility because it asks you to hold a lot of hip openers.

To start tuning inwards into this self-reflection this sequence start’s with a short meditation.

Meditation

1. Sit on your yoga mat, a meditation pillow, cross-legged, or in half/full lotus pose.
2. Remember to flow through the poses as if you were swimming in the water and pushing the water as you change from posture to posture.

Upward Salute Arms

Reach the hands up slowly and let palms touch.

Side Bend

Then float into a side bend, bending the back. The bottom arm can rest on the floor and top arm reaching and stretching to that side of the body.

Table Top Pose

1. Flow into child’s pose from table top pose.
2. Inhale, lift up into cow pose.
3. Repeat three more times.

Downward Facing Dog

Tuck the toes and come into the downward facing dog position. Paddle the feet, shake out the hips, and keep this position moving and fluid.

Ragdoll fold (standing forward bend variation)

1. Sway back and forth in a forward fold position.
2. Repeat on both sides.

Crescent Moon Pose

1. Clasp elbows instead of extending arms straight.
2. Roll and fold the upper body down, elbows still clasped, then around and back up to standing.
3. Repeat a few times.

From Downward Dog (with bent knee variation)

1. Come into a low lunge. From the low lunge (knee on the floor) swing hips back and into half splits pose.
2. Flow through the lunge and half splits several times.
3. Bend back knee and reach arm back to catch the back foot. Arch the back slightly back as you relax into those hips.
4. Repeat steps 8 through 9 on the leg.
5. Roll from plank to upward facing dog to downward dog. Roll through these three poses 4 times.

Bow Pose Variation

1. Lay on your belly, bend only knee and clasp that foot with the same side hand (use can use a yoga strap if you like).
2. This is a passive bow variation where you can relax.
3. Stay here for 10 breaths.
4. Then transition to standing by doing downward dog and then to a forward bend rolling up to standing position.

Goddess Pose

Find a very wide stance and bend the knees as low as you can go.

Wide-Legged Squat (over right leg)

1. Inhale as you enter wide-legged forward bend.
2. Exhale, as you drop the hips to one side, squatting on one leg while the other leg is out to the other side.
3. Inhale back to the first position and exhale to squat on the other side.
4. Repeat twice.

Sleeping Pigeon Pose

1. Slip a pillow under the front hip if your hips aren’t as open.
2. From downward dog, swing the right leg through, bending the knee and lowering down into pigeon pose.
3. Repeat on the other side.

Corpse Pose

1. End with a long corpse pose, set a timer for 8-10 minutes.
2. Let your body slow down, relax, re-integrate with a brand new body, and find a peaceful stillness.

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Feel free to add in your favorite relaxing yoga pose into this sequence. New Moon Blessings!