Welcome to this full moon flow.
In this Full Moon Flow,
We'll practice a couple of different postures,
Including some side stretches to really work with the lateral sides of the body.
We'll come into star pose,
Into goddess pose to work with the thighs,
The groins and the hips.
We also come into triangle,
Low lunge,
Pyramid pose,
As well as a side lunge skandhasana.
And this flow is really special in the sense that we start on one side of the yoga mat.
We move through the entire sequence.
Then we move through the mirror part of the sequence to end off on the other side of the mat.
And that's one repetition.
And then we'll do the same sequence again from the other side of the mat and end off where we began.
So let's start in a comfortable standing position on one side of the mat.
You might let your feet either be hip distance apart,
Or if it feels good for you,
You can let the feet come together and magnetize the inner thighs towards each other.
So it's not important whether or not the feet can touch,
But you really want to keep this sensation or feeling of drawing everything inwards into the midline and rooting down through the four corners of your feet under the big toe mound,
Little toe mound,
Inner corner of your heel and outer corner of your heel.
You can keep your knees just very slightly bent without locking them.
And then as you exhale,
Release and soften.
As you inhale,
Root through the feet and rise and sweep your arms all the way up to the sky.
If the palms can touch,
Let them gently touch without straining.
And lengthen your spine as you breathe in.
As you breathe out,
We move away from the center of the mat,
Outwards,
Towards your right side,
To really stretch the whole left side of your body.
Now here while we hold this position for about five breaths,
Notice if you're rounding or collapsing in.
You really want to keep this as a side stretch and imagine you're arching over something like a beach ball.
One more breath here.
With the next breath in,
Rising up.
And let's try the other side.
So breath in,
Reaching the palms up.
And coming over to the other side,
Arching over.
This time stretching the intercostal muscles and the whole of the waist.
The hip along your right side One more breath.
With the next breath in,
Rising up.
And now from here,
We'll step your feet wide,
Coming in towards the center of the yoga mat.
And imagine you really take up space.
You can turn your feet out slightly and let the heels come in and come into a star position where the fingers spread out roughly at the height of the shoulders.
The crown of the head,
Especially the back of the head,
Lengthens,
Letting your chin tuck in so slightly and relaxing the shoulders down.
And imagine you are shining like a star.
Rude down through your feet.
Feel this radiation from the center of your heart.
One more breath.
Good.
Now slowly,
Keeping this position,
You can adjust your feet if this is not comfortable.
We'll bend your knees.
And come and bend the elbows to come into goddess pool.
And in this position you want to make sure the elbows are drawn back shoulder blades also roll back Your belly draws in without thrusting the rib cage forward,
You want to draw it just very slightly in.
So you keep that engagement in the lower energy centers and you want to sit as low as it feels good for you.
If it feels nice you can even rock side to side.
Side to side.
One more breath.
And then let's come back through the center,
Root through the feet,
And then inhale to rise up.
Now we'll lengthen back into a star position and turn your left foot out and right foot in to prepare for Triangle Pose,
Trikonasana.
Press down through the outer corner of the right foot.
And then keep the spine long and keep lengthening from the belly area all the way to the crown.
And imagine you want to reach your spine away from you.
As you lengthen the left fingers down,
Wherever they land,
Either on your thigh,
Calf,
Maybe you find the big toe,
Maybe you touch down on the ground,
Maybe use a block for support,
Whatever feels right.
And then the other hand reaches up to the sky.
10.
One more breath here in your triangle pole.
Good.
Now root down for the feet.
With the next breath in,
We rise up from this triangle.
Notice how that feels.
And we're going to turn towards this front foot,
The left foot,
Your right foot steps.
In half a step,
We're going to prepare to come for pyramid pose.
From here.
Make sure the back foot is turned out slightly.
And you feel stable and your hips are facing towards your left leg.
There are a few options for the arms.
You might let the hands stay on the hips.
You might hold on to opposite elbows or you might choose reverse prayer with the palms together and shoulder blades rolled back.
Now whatever option you are in.
Root down through the feet to breathe in to lengthen the spine.
And then as you breathe out,
Slowly keeping that spine long.
Fold forward,
Keep lengthening.
Reaching beyond your big toe.
You'll start to feel a stretch underneath that front leg all along the hamstring.
The back of the thigh.
You might feel it in the outer hip as well.
One more breath.
Now slowly we're down through the feet and the heel rising.
Without rushing,
Taking your time.
When you're ready to release,
Release the arms.
Now we'll bend both knees and slowly come into a low lunge position,
Dropping your right knee down.
And from here,
From this low lunge position,
Sweep the arms back.
With the next breath in,
Rise up into Anjana Yasana,
Low lunge position.
You can sink slightly into the hips without dumping too much weight.
You still want to keep this connection and energy through the back of your feet.
The front foot.
Every inhale you'll find a little lift.
Every exhale you'll find a little softness and surrender through the shoulders.
One more breath here.
Now from here,
We'll come into a side lunge or skandhasana.
So let the palms come on the insides of your left foot and we'll start to turn towards the middle of the mat and you can let your left foot turn in slightly as well.
So you come into a skandhasana position.
So there are a few options.
You might stay pretty high up.
With almost a side lunge position.
You sweep the arms by the side of your ear while you keep your left forearm on your thigh.
Or you might come a little bit lower or you might come almost all the way down.
And maybe you let your outer left arm press against the inner left thigh or maybe use your palms or fingers to touch down on the ground and sweep the arm up to the sky.
Whatever feels good for you.
And if it feels good for you and if it's possible,
You can also lift the toes of your opposite leg.
To really feel that stretch under the whole of your right leg.
Whatever option you are in,
Lengthen the spine as you breathe in.
And as you breathe out,
Relax the shoulders down.
One more breath.
Now from here we're going to slowly release and you can always choose if you wish to use your hands to support you or if it is possible and within your practice you'd like to experiment and play you can see if you can move from this side lunge from this side to the other side.
Without touching the ground.
So you might slowly with your hands or without coming through to the other side.
Again,
The same options.
You might come into a side lunge position.
An extended side angle variation will be the most gentle.
Or maybe you come into of this position or maybe if it's accessible for you might come all the way.
So both sides might be different and you don't have to do the same on both sides.
Whatever is accessible for you.
And we're going to stay here,
Breathing in and out,
Creating length of the spine.
One more breath here.
Now we're already on the mirror side of this practice.
Now from here in this skandhasana position,
We're going to come into the low lunge on the other side.
Now slowly release your left knee down.
Face in the direction of the yoga mat where your right foot is.
And then with the next breath in,
Rise up into the low lunge.
Every breath in,
Find length.
Every breath out finds softness and surrender.
One more breath here.
Now from this side lunge position,
We'll slowly place the palms down.
And step the back foot in half a step So you turn the back foot out,
Root down through both feet to rise up.
And we're going to prepare for pyramid pose on this side.
Same options as before,
Either hands on the hips.
Hands holding the elbows if you're holding the elbows remember to swap which arm is on top Or maybe palms together.
Close to the back of your waist.
Chest.
Or the middle of your spine.
Whatever option you are taking,
Root down through the feet.
And breathe in to lengthen the back of your head to the sky.
And as you breathe out,
Let's slowly fold over that front leg.
Every breath in you find a little length.
And every breath out,
You find some surrender and softness.
One more breath here.
Now root down to the feet,
Breathe in to rise.
And breathe out to release.
Good.
Relaxing the arms.
Now from this pyramid pose,
We're going to come into triangle.
So turn the back foot out and slightly widen the stance.
Then open your arms out and let the palms face down.
Keep the spine long.
And start to move and lengthen your spine sideways.
Instead of collapsing forward,
You really want to lean back and open your heart.
Feeling the stretch all through the left side of the body as well as underneath your right leg.
And you can look up towards the left palm.
Towards the sky.
One more full breath in and I'll And now with the next breath in,
Root through the feet,
Rise.
And exhale,
Release.
Now the pose that comes after is goddess pose.
So we're going to step back into our goddess.
You might find the wide stance where your feet are slightly wider than.
Um hip distance and as well as they are turned out and your heels are turned in slightly and you'll bend your knee Bend the elbows,
Spread the fingers wide.
Relax the shoulders down.
Maybe you can shimmy side to side.
Or whatever goddess.
Expression comes to you in this position.
I'm gonna stay here for the next five breaths.
When you feel like you've had enough.
Exhale to really sink into your goddess and inhale to really rise.
Now we come into the star position.
Through the four corners of your feet.
Lengthen the crown of your head to the sky.
Reach the fingers away from you.
Feel the center of you begin to shine.
Shining like the luminosity.
Of the full moon.
Receive this energy that is around and within you.
And now from here,
We're going to step towards the left side of the mat.
Remember,
We started on this side.
Now we're going to end off on the other side.
So we step.
Your right foot in and either the feet are hip distance apart or they are magnetized towards the midline.
Whatever option you're in,
You want to keep this connection between the inner thighs and groin.
And the root down through the feet to breathe in to sweep the arms up.
We start with the inside of the yoga mat.
So stretching to the inside of the yoga mat.
Arching over that beach ball or forming the beginning of this rainbow that is your spine One more breath.
Let's try the other side.
Big breath in.
And long breath out as you arch over to the outside of the yoga mat.
When you feel like you've had enough we'll slowly and gently rise back up and exhale to release so this was one round we're gonna do a second round of the entire sequence this time starting from this side of the yoga mat and we'll end off where we began When you feel ready,
Join me with your feet either hip distance apart or maybe a little bit closer.
Root through the feet,
Breathe in,
Palms sweep up.
As you breathe out,
Reach outside of the yoga mat,
Away from the center of the yoga mat.
And inhale to come back through the center.
Let's try the other side.
And then slowly coming back through the center.
From here,
We'll step wide to come into the star position.
Imagine you are shining through all of the edges of your body from the center to the peripheral.
You shine.
And then through this shine,
You connect with your inner goddess.
Sync low.
If it feels nice,
You can sway side to side.
Or maybe this time if you want even more,
You can lift your heels off the ground and you can bob a couple of times.
Challenging your balance.
When you've had enough,
Sink low and then rise up.
And release.
Now we come into triangle pose.
Your left foot turns in,
Your right foot turns out,
Your arms open up at the height of your chest.
And we come into your triangle pose.
One more full breath in and out here.
When you feel ready to release,
Let your next inhale guide you to rise up.
From the triangle pose,
We're going to slowly come into pyramid pose.
Step the back foot in half a step.
Turn towards your right foot.
Same options as before either hips,
Elbows,
Reverse prayer.
This time I'm going to demonstrate with Elbows take a breath in.
And as you exhale,
Let the belly begin to flow towards your thigh.
Maintaining a steady breath in and out.
When you feel ready to release,
Let your inhale guide you to rise up.
And your exhale to guide you to release.
From here,
We're going to come into a low lunge position.
So bend both knees.
With the help of your hands,
Step the back foot behind you for the way.
So you really come into a lunge.
Where your hips are slightly more forward.
And then from here,
Root down through the feet,
Breath in,
Rise up into the low lunge.
Here in the low lunge,
An additional option if you want a bit more for the chest and heart,
As well as the shoulders.
You can bring the palms together if they touch,
If it's comfortable.
Let the palms either rest behind the head,
Neck,
Or the back of the shoulders.
And really roll the shoulder blades back.
Lift the elbows up to the sky.
Lean back,
Open your heart.
Draw the belly in,
Keep breathing in and out.
One more breath.
When you feel ready to release the arms,
Once again reconnect with the sky.
And then as you exhale,
The palms come down and they come to the inside of your right thigh.
So we're going to prepare to come into a side lunge.
The same options as before.
You might choose an extended side angle as an option.
You might come into a half lunge or you might come all the way down.
Maybe your heels might come off the ground and that's completely fine.
Whatever is possible and accessible for you for three.
Two.
One.
And as before,
You might keep your hands off.
You might use your hands to support you to guide over to the other side.
So now we'll do the mirror sequence on the other side.
Coming to your side lunge,
Either into an extended side angle.
Or maybe halfway.
Or maybe all the way down.
With the tolls lifted.
Same thing as before,
We'll stay here for 3.
To One,
Feel that side stretch.
Now we'll slowly come into the low lunge on the other side.
Turn towards your left foot.
Ground down through your right knee.
Pressed on through.
Your foot and the back thigh and then sweep the arms up as you inhale.
As you exhale,
Really find that spaciousness in the groin and thigh.
If you wish the palms can stay up.
The palms can touch and the elbows can bend and you can open your heart and chest up to the sky maintaining a steady breath in and out.
Imagine you are saluting the moon.
Surrendering to the moon.
When you feel ready to release the arm sweep up.
They slowly come down.
You press down through the palms.
You tuck the back toes under,
Lift the back knee and step the back foot half a step forward.
Keep it turned out.
And then slowly rise up and we're going to prepare to come into pyramid pose.
Whatever options you are choosing either hands on the hips elbows or reverse prayer,
Find your option.
Through the feet,
Lengthen the spine.
Exhale flow.
Towards your bottom leg.
Keep the spine as long as possible.
Feel the spaciousness between your shoulders.
And your ears.
When you feel like you've had enough root down through the feet Let yourself inhale to rise up.
And then exhale to release.
Now we'll step slightly wider to come into triangle pose on this side.
Now we will sweep the arms up to the height of your shoulders,
Your chest.
Press down through all four corners of each of your feet.
And from here,
We'll begin to lengthen the spine and reach sideways.
This time connecting with the right side of your waist.
Your ribs,
Intercostal muscles,
And the underneath of your left leg.
One more breath here.
With the next breath,
Root down through the feet,
Breathe in,
Rise up.
Breathe out,
Release.
We come into the goddess pulse from here let the feet once again step wide Bend the knees,
Bend the elbows,
Sit back in your goddess.
Whatever shape or form your goddess.
Looks like you can take that shape.
You might stay in stillness.
You might rock side to side.
You might come onto the tipi toes.
Whatever feels nice for you.
And we're going to stay for three.
Two.
One.
Press on through the feet.
Breathe in,
Rise back into the star position.
Take a breath in here.
Draw from the edges of your fingers into the heart center.
And then exhale from the heart center.
Imagine you shine out into the wall.
Again deep breath in.
Draw into the heart.
And exhale from the heart,
Shine out into the world.
Let's try this one last time.
From the edges of you,
The crown,
The fingers,
The palms,
The feet,
Draw into the heart center as you breathe in.
And then as you breathe out from the heart center,
Send your light,
Your truth.
Your love into the world.
And then from here,
We're going to slowly and gently release letting it come down.
We're going to step your left foot.
Towards the right side,
Maybe one or two big steps.
And come back as you root down through the feet.
Breathe in,
The arms sweep up.
Palms touch.
We're going to reach into the inside of the yoga mat,
The middle of the yoga mat.
Arching over that big beach ball.
One more breath.
Inhale to come back through the center.
Exhale through the other side.
And then slowly coming back through the center.
And then when you feel ready,
Slowly releasing.
If it feels good for you,
Rest one palm on your lower belly and the other palm in the center of your heart.
Closing your eyes,
Taking a moment.
The full moon symbolizes completion,
Coming to fruition,
But it is also a sign of preparing to let go for the next cycle so that we come to the essence of what it is and we make space for something new to manifest in our life.
The new moon,
On the other hand,
Symbolizes new beginnings.
Welcoming.
Waiting and having this patience to cultivate lovingly.
Connecting with whatever it is you want to bring to life.
And allowing space for that to happen.
From here,
The palm that is on the lower belly swaps with the palm that's on the heart.
A very small gesture.
Notice how that feels.
Feel the heart connecting with the lower energy centers,
Especially your sacral chakra that is very watery and very connected with this moon energy.
Your creativity.
And then receiving this sauce.
Within you.
When you feel ready to conclude this practice,
We bring the palms together in front of the heart center.
We bow your head down slightly towards your heart,
Taking a moment to thank everyone.
And everything that made it possible for you to be here today.
Thank you so much for joining me for this moon salutation practice.
I hope you enjoyed this practice as much as I did practicing alongside you.
And looking forward to seeing you in the next video.
