Each time you practice new moon yoga, it is an invitation to channel the energy of the beginning phase of the moon cycle. Each month the Moon provides space for a natural reset and supports you in clearing your mind and allowing new thoughts, vibrations and feelings into your personal universe.
This grounding yoga flow channels energy up into the third eye to support insight and intention. By creating space for your movements and your breathing, you clear mental fog and connect with the clarity, ideas, and inspiration you need for the upcoming lunar cycle.
15 minutes New Moon Yoga for mental clarity
You will need two blocks or block-like props, such as small stacks of books, for support during this new moon yoga practice.
Supported fishing position
Place one block under your upper back between your shoulder blades and the second block under your head, adjusting them to the level that works best for you. Your heart should be lifted to heaven in the supported fish pose. Let your arms fall to your sides, palms facing up. You can choose to leave your legs long or bring the soles of your feet together to touch your knees and release to the sides. Stay here for 1 minute.
Dynamic heart opener
Remove your blocks and move them to the side of your mat. Get into a fetal position on your right side and place your fingers behind the back of your head. Pull your elbows together.
With an inhale, pull your left elbow up toward the sky and back into space to open into a twist as you release your left shoulder toward the mat. Exhale to bring your left elbow back to the right and close the heart space.
Repeat for a total of 5 repetitions, moving at the pace of your breathing.
Lying twist
On your last inhale, extend both arms straight out from the shoulders and remain in a supine twist. Stay here for 5 breathing cycles.
Dynamic pencil stretch
Loosen, draw your legs through the center and inhale as you extend your arms above your head and extend your legs forward, lengthening your body in Pencil Stretch. This is like a lying upward salute.
As you exhale, draw your knees to your chest and your forehead to your knees.
Inhale as you return to Pencil Stretch and exhale in a ball-like shape.
Bridge pose
Lower your feet onto your mat and your arms at your sides, palms facing down. Inhale and lift your hips toward the sky in Bridge Pose. Stay here for 3 breaths.
Gently lower your back to the mat and roll onto your left side into a fetal position. Then repeat the Dynamic heart opener And Lying twist before coming back through the center and pulling your knees to your chest. Move up and down the length of your spine 3 or 4 times, rolling all the way up onto your hands and knees.
Cow pose
Inhale, gently arch your back, lower your stomach and lift your chin into Cow Pose. Stay here for a full breath.
Cat poses
Exhale, round your spine and tuck your chin into Cat Pose. Stay here for a full breath.
Repeat Cat and Cow two more times, moving slowly at the pace of your own breathing.
Thunderbolt pose
Keep your toes loose as you lean back on your heels in Thunderbolt Pose. You can place a block between your feet as a seat if that is more comfortable. If you experience knee pain, find a comfortable sitting position.
Alternate nostril breathing
Now for some alternate nostril breathing. Bring the index and middle fingers of your right hand to your third eye, just between and slightly above your eyebrows. Close your right nostril with your right thumb and inhale through your left nostril. Hold your breath, block your left nostril with your fourth finger, release your right nostril and exhale.
Now inhale through your right nostril, hold, block your right nostril with your thumb and release your left nostril to exhale.
Repeat this for 1 minute at the pace of your own breathing. Return to your natural breathing pattern and pause for a few moments.
Downward Facing Dog
When you are ready, come to Downward Facing Dog. Stay here for 3 breaths.
Three-legged dog
Send your right toes skyward in Three-Legged Dog.
Hip circles
Bend your right knee, bring your heel toward your buttocks and make two slow circles with your right knee.
High lunge
Place your right foot between your hands and rise into High Lunge. Reach your fingertips toward the sky.
Leaning Runner’s Lunge
As you exhale, sweep your arms behind you into Leaning Runner’s Lunge.
Warrior 3
On your next exhale, move your arms forward and bring your hands to your heart, lift your back leg and slowly slide forward into Warrior 3. Your hips should be level with each other and your toes should be pointing down toward the mat. Stay here for 2 breaths.
Tree pose
While standing upright, pull your left knee forward and toward your chest. Send your left knee to the left and bring your left foot to the inside of the right thigh, calf or ankle in Tree Pose. Stretch your arms up when you feel called. Stay here for 4 breaths before bringing your hands back to the heart center and lowering your left foot to the mat.
Upward greetings
Inhale as you raise your arms above your head in Upward Salute.
Standing forward bend
Exhale as you hinge at your hips and bend into the standing forward bend.
Half way up
Inhale as you come into a Halfway Lift.
Downward Facing Dog
As you exhale, plant your hands on the mat and step back into downward-facing dog.
Plank pose
Inhale and shift your weight forward into Plank Pose.
Chaturanga
Exhale, lower yourself through Chaturanga and release yourself onto the mat.
Snake pose
Inhale as you press up through your palms and lift your heart off the floor in Baby or regular Cobra pose.
Exhale as you lower to your mat and move into Downward Facing Dog via Plank or Tabletop.
Repeat this when you’re done Three-legged dog Through Tree pose on the other hand, through which a vinyasa can return you to downward-facing dog.
Thunderbolt pose
Lower onto your mat and lean back on your heels in Thunderbolt Pose.
Seated side bend
Inhale and place your right hand next to you. Reach your left arm up and over your head for a generous side bend. Stay here for 1 full breathing cycle.
Return both arms to the sky before planting your left hand and reaching your right arm up and above your head. Stay here for 1 full breathing cycle.
Cactus arms
Bring both arms back to heaven. Bend both arms and open them through the chest into Cactus Arms, lifting the chin. Raise both arms back to the sky before slowly lowering them toward your body.
Close
Instead of Savasana, close your eyes and inhale Thunderbolt for 1-3 minutes or as long as you need.
Bring your hands together at the heart center and bow your head so that your third eye touches your fingertips. Thank yourself for showing up on your mat today for this new moon yoga practice.
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