13 minute full moon flow to release everything

(Photo: Calin Van Parijs/Canva)

Published on November 3, 2025 5:39 am

This full moon yoga practice helps you channel what has built up beneath the surface into movement, breathing and letting go. After all, this moment in the moon cycle is all about coming into fullness, bringing enlightenment and awareness to your inner landscape, and letting go of everything that no longer serves any purpose in your life.

With poses that provide direction and focus, this practice helps you clear out what is no longer needed and make room for what is ready to grow in this next lunar cycle and beyond. During moments of pause between poses, imagine basking in the moonlight, soaking up its glow and honoring yours.

Full Moon Yoga for letting go

You’ll practice a balancing pose in honor of the moon during this full moon yoga flow, so make sure you have a block or two nearby. Place one on the front and one on the back of your mat before you start. If you want to warm up your body before beginning this flow, spend a few moments in poses such as reclining hand-to-big-toe pose and downward-facing dog.

Mountain pose

Start in mountain pose at the top of your mat. Stay here for 8 breaths.

Standing forward bend

Inhale as you stretch your arms up and stare at the sky. Exhale as you bring your palms together at the heart center. On your next inhale, raise your arms again and exhale as you bend forward into the standing forward bend. Grasp opposite elbows and dangle here for 5 breaths, gently swaying back and forth.

Standing forward bend circles

On your next swing to the right, begin a series of circles with your upper body. Inhale as you slowly come through the Side Bend and then rise up, exhale as you move through the Side Bend on the left and back down through the Standing Forward Bend. Repeat three times and let the last inhale bring you to a stop.

Goddess squats

Reach your arms towards the sky. Place your feet wide, with your toes pointing outward. Exhale as you bend your knees and lower your hips into the God hold.

Inhale as you stand and reach your arms up, exhale as you sink back into the Goddess, bending your knees and holding your arms in the shape of a cactus.

Warrior 2

Inhale as you stretch all your limbs. As you exhale, turn your right toes toward the short edge of your mat and bring your left foot parallel to the short edge of the mat. Bend your right knee for Warrior 2. Stay here for 3 breathing cycles.

Reverse warrior

Turn your front palm toward the sky and maintain the bend in your front knee as you inhale and reach forward, then exhale into Reverse Warrior.

Inverted triangle

Inhale as you extend your front leg into the inverted triangle.

Exhale as you return to Warrior 2. Repeat this cycle Warrior 2, Reverse Warrior and Reverse Triangle again, moving to the rhythm of your breathing.

Triangle pose

From the inverted triangle, exhale and lean to your side in triangle pose. Draw your feet a little closer together and bring your right fingertips to a block, your calf, or your ankle as your left arm reaches toward the sky. Stay here for 2 breaths.

Half moon pose

Focus your attention on the floor and shift your weight to your right foot. Ground through the foot and bring a slight bend to your right knee. Place your left hand on the ground or on a block. Slowly straighten your left leg and slowly lift your left leg parallel to the mat. Welcome to Halve Maan! Continue pushing through your raised foot as you reach your left arm toward the sky. Stay here for 3 breathing cycles.

Wide-legged forward bend

Bend your front knee, lower your right foot to the mat and return through Warrior 2 before turning both feet toward the long edge of your mat. Inhale to reach up and exhale into a wide-legged forward bend.

Place your hands under your shoulders, place them on blocks if you prefer, and inhale as you lift your chest and move your spine forward so that the top of your head reaches forward. Exhale as you melt away again. Repeat 3 times.

Squat

Heel your feet together until they are slightly wider than hip distance apart. Turn your toes out and lower your sit bones into a squat. Bring your hands to the heart center and stay there for 4 breathing cycles.

Inhale to stand up and step to the back of your mat for Mountain Pose. Repeat this sequence, Mountain pose via squaton the other side.

Breath of life

Step to the top of your mat in Mountain Pose. Inhale as you move your arms towards the sky. Bend your knees considerably and exhale deeply with a sigh as you throw your arms behind you. Repeat this 10 times at the pace of your own breathing.

Downward Facing Dog

Exhale to fold forward. Bend briefly into forward bend before stepping back into downward facing dog. If desired, perform a quick vinyasa, or stay here for 5 breathing cycles.

Cow pose

Bring your knees to the ground. Move through the tabletop into cow pose, arch your back and lift your chin.

Cat poses

Yoga teacher Taylor Lorenz in Cat Pose, part of her full moon yoga flow

Exhale into cat pose, rounding your back and tucking your chin.

Repeat Cat-Cow for 6 breathing cycles, adding any intuitive movement you need.

Child’s pose

When you’re ready, exhale into Child’s Pose (which will serve as your Savasana in this practice). Widen your knees to sit between your heels, lower your torso to the mat and extend your arms forward. Stay here as long as you want.

Close

Walk your hands backwards and end your exercise sitting on your heels. Bring your hands to the heart center, bow your head and thank yourself for arriving on your mat today.

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13 minute full moon flow to release everything