The new moon is the first phase of mother moon’s cycle. This divine occurrence happens every month when the Luminaries—sun and the moon—are in alignment.
To the human eye it seems as though the moon is completely enveloped by the night sky and disappears for a brief period of time. Although it may seem as though the moon has vanished, it’s as powerful and abundant as ever.
The new moon is a magical time for self-reflection, relaxation, and enlightenment. It’s the perfect time to set new intentions, new goals, and prepare for new beginnings. During this lunar phase, take time for yourself and reconnect with your yoga practice and your deepest desires. Consciously bring your awareness inward and honor the changes occurring in your life.
Before we begin, always make sure that you start your practice with an open mind and heart, honoring your body and breath. Move with the intent of nurturing your mind, body, and soul. Here’s a list of a few things everyone should know about yoga.
The sequence below is designed as a peaceful and invigorating celebration for the new moon. It’s a short 15–20 minute series that can be done anywhere. I encourage you to practice where you feel safe and comfortable. Consider moving your practice outdoors so you can really feel the power of the new moon and the elements around you. The next new moon is on May 6th, so mark your calendars.
Bonus: Practice to this New Moon Yoga Playlist!
New Moon Yoga Sequence
Short Meditation
Pranayama :: Breath Work
Affirmation :: “I am body, breath, and wonderful exactly the way that I am”
Sukhasana :: Easy Pose
Sit cross-legged. Gently close the eyes and breathe here for 1-2 minutes before we begin. Ground down through the sitting bones as the spine lengthens and palms rest lightly on the thighs or knees for grounding energy. Encourage full body breaths, filling the belly, then the lungs. Notice the slight pause at the top of the inhale. Slowly exhale as you empty the lungs then belly.
* Modification :: Legs extended out straight and you can lean against a wall to assist with good posture.
Set an Intention
Take a few breaths to set an intention for your practice. This can be a single word, a mantra, or a perhaps sending the energy of your practice out to someone else. The purpose of this intention is to maintain focus throughout the flow, coming back to this intention as many times as needed during your practice.
New Moon Flow
Chandra Namaskar :: Moon Salutation
Affirmation :: “I honor the lunar energy within and above.”
Tadasana :: Mountain Pose
Stand tall with feet hips width distance apart. Absorb the grounding energy of the Earth as the crown of the head reaches up towards to sky. Take a few slow, deep breaths in and out through the nose as you bring your awareness inward.
Chandra Namaskar :: Moon Salute
Inhale and lift arms out and up. Palms connect at the top as arms lengthen towards the moon above.
Uttanasana :: Forward Fold
Slowly exhale as you bow forward keeping the palms pressing together, conscious of the thumbs passing by the third eye, heart, and finally down to the Earth, allowing the moon’s energy to flow through you from head to toe.
Anjaneyasana :: Lunge
Plant the palms on the Earth and step left foot back and lower the knee down to the mat. Inhale to lift arms up, keeping biceps next to ears, length in the side body, and grounding down through the four corners of the front foot.
Adho Mukha Svanasana :: Downward Facing Dog
Exhale as palms reconnect to the mat. Lift the back knee and float the front leg back for downward facing dog.
Bharmanasana :: Table Pose
Exhale and lower both knees to the mat. Align wrists under shoulders and knees under hips. Bring the belly button towards the spine and relax the shoulders away from the ears.
Marjaryasana + Bitilasana :: Cat/Cow Pose
From table pose, inhale to cow pose, lifting the heart and sitting bones up towards the sky. Let the belly sink towards the Earth as the gaze turns forward and up. Exhale through neutral (table pose), and round the spine as tailbone and chin tucks. Push evenly through the palms to emphasize the upward arch of the back. Flow here for 3 rounds of breath.
Adho Mukha Svanasana :: Downward Facing Dog
Come back to neutral and inhale to lift the knees into downward facing dog.
Chaturanga Dandasana :: Four Limb Staff Pose
Inhale and roll the spine forward to a plank position. Exhale and bend elbows straight back to lower half way (like a tricep push-up). Inhale as you scoop the chest through the arms, untuck the toes, press into the tops of the feet and widen across the chest. Exhale to downward facing dog.
* Modification : Inhale and roll the spine forward to plank. Exhale to lower all the way to the mat (you can drop your knees to the mat to further modify). Inhale to Baby Cobra, reaching the heart forward with little weight in the hands as the thighs, shins, and tops of feet press into the mat.
Anjaneyasana :: Lunge
Keep the hands planted as left foot steps forward between the hands. Lower right knee down to the mat and inhale to lift arms up.
Uttanasana :: Forward Fold
Exhale palms to Earth as right foot meets the left at the top of the mat.
Chandra Namaskar :: Moon Salute
Inhale and lift arms out and up. Palms connect at the top as arms lengthen towards the moon above.
Tadasana :: Mountain Pose
Exhale the palms to anjali mudra, hands at the heart center. Inhale here. Exhale palms by your side as you return to where you began.
Flow through these poses 3-5 more times, maintaining deep inhales and exhales. Remember that your breath brackets the movements and the pace of your breath determines the pace of your practice.
Cool Down
Balasana :: Child’s Pose
Affiramtion :: I am full of energy, light, and love”
Come down onto all fours on the mat (table pose). Bring knees the width of the mat and big toes to touch. Sink the hips back and reach the arms towards the front of your mat. Ground down through the palms, shoulders relax down the back and the heart melts towards the Earth. Take 5–10 cleansing breaths in through the nose and out of the mouth for an audible exhale. Feel the subtle shifts from when you began your practice. Gently come through table pose and swing the legs out to one side and roll onto your back.
Apanasana :: Knees-to-Chest Pose
Keeping the entire spine against the mat, hug the knees in towards to chest wrapping the arms around the shins. Gently rock right and left massaging the lower back.
Ananda Balasana :: Happy Baby Pose
Bring knees wide and in towards the chest. Wrap the hands around the outside edges of your feet and keep both feet flexed and facing the sky above. Open your knees slightly wider than your torso and pull down on the feet towards the face. Option to rock and roll around spine.
Savasana :: Corpse Pose
Total relaxation! Lie all the way onto the back with feet as wide as the mat. Hands by your side with palms facing up to absorb the new moon energy. Keep length in the neck and let the eyes close. From the crown of the head to the tips of the toes, relax. Calm the mind and explore your inner wilderness. Stay here for 1–5 minutes or until you feel your practice is complete.
Namaste.
Affirmation :: “I honor the divine within myself and within all those around me. We are all one.”
Inspire Others
Encourage your friends, kids, partner, or co-workers to celebrate the phases of the moon with you. Collective energy is powerful and it’s always fun to share your practice with those that you love. Happy New Moon!
All the moon’s phases are equally important. Channel the flow of the full moon on May 21st. Honor the full moon with an energizing practice to bring abundance, generosity, and plentitude into your life.
