Hi,
I'm Laia Bove.
Welcome to today's class.
The new moon is the time of the month when the sky is completely dark.
There is absolutely no moon.
It is fully covered by the shadow of the earth.
And so the sky is dark.
The stars are brighter.
And it is considered a time of renewal,
A time of starting new projects,
And to give yourself an opportunity for a fresh start.
So for today's practice,
All you need is a yoga mat and your precious self.
And if you wanted to,
You could also have a journal where we'll be jotting a few things down at the end of the practice,
But that's not necessary.
If you like to use props,
Please make sure that you have those nearby as well.
I will be giving different variations for the practice so that you can adapt to what works for you today.
So please bring yourself to lie down on your back.
You could extend your legs or you can bring your feet to the ground a little bit wider than your hips and then let your knees rest over one another.
Give yourself a moment to.
.
.
Settle into the shape.
And eventually release any movement.
Bring yourself to stillness as you soften your gaze,
Or maybe close your eyes.
Inhale through your nose.
Exhale through your nose or your mouth as you let yourself relax just a little bit more toward the earth.
And how they play.
Exhale completely.
Allow yourself to arrive to the practice.
To the moment.
To this opportunity.
No matter what time of the month it is,
No matter what day it is,
No matter what you've done or you haven't done.
To have a fresh start.
I'm right here,
Right now.
So notice,
How do you feel in your body?
What's going on in your mind.
What is your energy like?
Breathe in deeply.
Breathe out completely.
Begin to stretch your arms overhead.
And your legs away from you.
Give yourself a full body stretch as if you just woke up.
Feel free to yawn,
Make sound,
Breathe in,
Stretch,
Stretch,
Stretch.
And breathe out,
Relax your entire body to the ground.
Start to bring your feet flat to the floor again.
And let yourself roll toward either side.
Bringing yourself to a fetal position.
So feel free to use your bottom arm as a pillow.
Let yourself be here just for a moment.
Perhaps ask yourself.
Where do I want to begin from right now?
And at your own pace with no rush.
Begin to rise into a seated position of your choice.
Ground through the sitting bone.
Elongate your spine,
Relax your shoulders down and away from the ears.
Inhale here.
Exhale to settle even more.
Into the present moment.
Remain here or bring one hand to your heart,
One hand to your abdomen.
And again,
Consider if you can let yourself start just from here.
How would you show up?
What is one thing that perhaps you can bring into this practice?
That you want to expand into the rest of your day,
Your week,
Or this moon cycle.
And how they play.
Exhale completely.
Release your arms,
Blink your eyes open if they're closed.
Inhale,
Reach your arms out and up.
Unite your palms overhead.
Exhale,
Draw the hands together in front of the heart.
Let your shoulders relax just a little bit.
Open your arms to the side,
Inhale.
Exhale,
Right hand down,
Left arm up,
And then lean toward the right.
You can go as far as you want.
Open the left side body.
Inhale,
Come back through center,
Reach both arms up,
Palms unite overhead.
Exhale again,
Hands together in front of the heart.
Inhale,
Stretch through the fingertips,
Open the arms wide.
Exhale,
Left hand down to the ground,
Reach your right arm up and stay there or lean a little bit toward the left,
Opening the right side body.
Creating a little bit of space between the ribs.
Notice how you feel.
Inhale back to center,
Reach your arms up.
Exhale,
Surrender your hands to our opposite wrist or to our opposite elbow.
Continue to lift your chest,
Relax your shoulders,
Breathe in.
Breathe out.
One more inhale.
Exhale,
Begin to twist your torso to the right and release your left hand on the right knee.
And your right hand could find the hip or you can bring it on the floor behind you,
Whatever feels best for you.
Inhale to lengthen the spine a bit more.
Exhale stay here or let the twist deepen just a little bit.
One more breath here.
Inhale.
And exhale.
Come back through center,
Reach your arms up,
Breathe in.
Breathe out again,
Hands toward opposite wrist or toward opposite elbows,
Lift your chest.
Notice the sensation that arises here,
Breathe in.
Breathe out this time,
Twist your upper body toward the left and then release the hands.
Breathe in to lengthen.
Breathe out to stay or perhaps to twist just a little bit more.
Return to center,
Take your arms up,
Inhale.
Exhale,
Bring your hands to the floor behind you.
The fingertips could face forward,
To the sides,
Back,
Whatever feels best for your wrists.
And then from here,
Lift your chest.
Perhaps you also lift your hips off the ground.
One more breath here,
Inhale.
And on your exhalation,
Slowly lower your hips back down to the floor,
Bring your spine back to neutral.
And start to bring yourself toward a tabletop position,
Hands and knees.
Take a moment to bring your hands underneath your shoulders and your toes to the ground behind you.
And start to take tiny circles with your knees around or your hips rather around the knees and the shoulders around the wrists.
Let the breath guide the movement.
Let yourself be as you are and just bring that intentionality.
What is something you want a little bit more of in your life?
And that you can start to explore right here.
Pause at the center.
And then start to switch the circles the other way.
Notice what arises.
Juan Morbera.
And then pausing at the center inhale here Exhale,
Lean back toward the heels,
Bringing your sitting bones towards you.
The back and perhaps you walk the hands in and sit up or maybe you keep your hands on the floor.
Either way,
Notice the sensation that arises through the feet.
And perhaps if there is a little bit of discomfort.
You can,
Of course,
Come out of the shape.
Or you can explore and consider.
What will you do in this new cycle?
When discomfort arises.
What tools do you have?
To remember that the only way out is through.
How do you breathe?
How do you move?
Inhale.
Exhale.
Bring your hands back to the floor.
They're not already there.
Lift your toes and tap them onto the floor.
Or if you rather,
You could make circles with your ankles one way.
And then the other,
Breathe in.
And breathe out.
Bring the tops of the feet to the floor.
And on your inhalation,
Take your right leg behind you,
Toes on the ground.
Take a moment to move back and forth.
And on the exhale,
Stop the movement.
Now pivot your right heel toward the floor.
Maybe your left foot moves a little to the left.
Ground into your right hand,
Inhale,
Scoop your right arm straight up.
Or perhaps over your right ear.
One more breath,
Inhale.
Excel returned to your tabletop.
This time ground through the fingertips and through the right leg.
Inhale,
Take your left leg behind you.
Perhaps you move back and forth for a moment.
And on the exhalation,
Pivot your left heel toward the ground,
Maybe dial your right foot a little out to kickstand.
And on your inhalation,
Scoop your left arm straight up.
Or take it over your left ear.
One more breath,
Inhale.
Exhale,
Left hand comes back down,
Find your tabletop.
Now tuck your toes under,
Send your hips up and back.
And lift your knees off the ground coming into Down Dog.
You could also stay in Tabletop,
It's your choice.
Whatever posture you choose,
Find a little bit of movement or stillness.
Again,
Reminding yourself what is it that you want to.
.
.
Create.
Cultivate,
Invoke.
Starting on your mat and then beyond.
Breathe in.
Breathe out.
Feel free to stay in downward facing dog or return to tabletop.
And on your inhalation take your right leg behind you.
Exhale,
Step your right foot between the hands.
You could give it a little help with your right hand.
And then keep your fingertips on the ground or bring your hands onto your right thigh on your inhalation.
Feel free to lift your chest up as little or as much as you want.
And on the exhalation settle into the shape.
Continue to draw your right hip gently back and your left hip forward.
Notice the stability,
But also notice the wobbliness.
Inhale.
Exhale,
Slowly lower the hands to the ground.
Take your right leg behind you.
Now shift your weight a little bit forward for a knee plank.
Breathe in.
Rotate your inner elbows forward,
Breathe out,
Slowly lower yourself down to the abdomen.
Keep your hands underneath your shoulders,
Press into them,
Inhale,
Lift your chest for a cobra.
Exhale,
Let yourself move a little side to side.
One more breath here,
Inhale.
And exhale.
Pause at the center,
Press yourself back and find the alignment for tabletop once again.
This time take your left leg behind you,
Breathe in.
Breathe out,
Left knee toward the chest,
Left foot between the hands.
Maybe it comes forward on its own,
Maybe you give it a little tug.
Notice your stability first with your fingertips on the ground,
Your blocks,
Or perhaps you bring your hands to your left thigh.
And on the next inhalation,
Lift your torso up.
Exhale,
Settle.
Breathe in.
Breathe out.
One more inhale.
Exhale,
Hands to the floor to frame your left leg.
Left leg meets right at the back of the mat.
Tuck your toes under,
Send your hips up and back if you'd like or find a child's pose or either downward facing dog.
Or if you'd rather,
Big toes together,
Knees a little bit wider than your hips.
And send your hips back for child's pose.
Wherever you choose to be,
Perhaps ask yourself why.
If what you're seeking is more energy,
More aliveness,
More awakeness,
Maybe you're in down dog.
If what you want to cultivate is more stillness,
More gentleness,
Maybe you're in child's pose.
Or perhaps you just choose and that's okay too.
Deep breath in.
Long,
Slow breath out.
Slowly start to bring yourself up.
If you're in down dog,
Lower the knees down.
And start to sweep your legs.
Around and in front of you.
Take a moment to maybe shake the legs a little bit.
Notice how you feel.
And then start to extend your left leg out to the side and draw your right foot toward the middle.
Ground through the sitting bones,
Inhale to lengthen the spine and maybe your hands come behind you and you slide your hips a little bit forward and you could stay here.
And on the exhalation start to take the chest forward,
Really hinging at the hips.
And perhaps at some point you decide to take your hands in front of you or your elbows down but Just do what works for your body today.
One more breath.
And on your inhalation,
Raise up.
Now begin to extend your right leg out,
Draw your left foot in toward the midline.
And again,
Your hands could be behind you as you lift your chest.
Or your hands could be in front of you.
Breathe in.
And as you breathe out,
Stay if you find enough sensation or start a hinge at the hips and bring yourself as forward as you'd like.
Keep your spine as long as feels good.
Keep your breath steady.
One more breath and dispose.
And then start to bring yourself.
Bring your feet in front of you a little bit wider than your hips.
And when to wipe your legs from side to side for a moment.
Now I invite you to choose if you'd like to.
End this practice with some journaling.
This may be the time you grab your journal.
If you rather finish this practice.
Simply resting,
Relaxing,
Letting go.
Then bring yourself to a laying down position or a seated comfortable pose,
It's up to you.
And just take a moment to notice the effect of this short,
Simple new moon practice.
This reminder of.
.
.
What it's like to begin anew.
No matter what.
So I invite you to journal or reflect on.
If I could bring one thing.
Into this new moon cycle.
What would it be?
What do you truly need?
Or are you truly willing to invest your time,
Energy,
And resources in?
And perhaps I invite you to also reflect or journal on why.
If you have extra time today.
Please pause this video and continue to journal.
Reflect,
Or rest.
Otherwise,
Start to.
.
.
Bring movement back into your body if you're lying down.
Wiggle your fingers.
Perhaps your toes,
Move your head a little side to side.
And eventually bring yourself back into a seated position of your choice.
You can let your hands rest on your lap or your knees,
Or maybe bring one hand to your chest,
One hand to your abdomen.
Connect to yourself just a bit more.
To feel what it's like.
To start fresh.
From right here.
Inhale deeply,
Let it expand front to back,
Side to side,
Top to bottom.
And truly let it go.
Once you're ready,
Release your hands.
Blink your eyes open again.
And move on with the rest of your day.
Thank you so much for practicing with me.
I hope that you have enjoyed this new moon class.
And that you come back to it,
Not only in the new moon,
But also on those times when you are wanting to start fresh,
No matter where you are and what time of the month it is.
If you've enjoyed this class,
Please consider subscribing and I will see you in the next one.
Until then,
Take care.
