Explore the Beauty and Power of Moon Phase Yoga Therapy
O Lady Moon, your horns point toward the east: shine be increased. O Lady Moon, your horns point toward the west: wane, be at rest. —Christina Rosetti
One Month, the Moon’s Phases
Earth’s Moon goes through eight phases in a 29.53-day lunar cycle that we call a month. The four major phases are
Full Moon
New Moon
First Quarter
Last Quarter.
Between these major phases, there are four minor ones
Waxing Crescent
Waxing Gibbous
Waning Gibbous
Waning Crescent.
Begin Your Moon Phase Practice
The practices below, designed by yoga therapist Nya Patrinos, are aligned with the moon’s phases for deep relaxation and manifesting intentions. The practices include imagery, mantra, pranayama, affirmations, and guided yoga nidra for each moon phase. To link yourself up with the current phase, here’s the 2021 moon phase calendar. You can begin wherever you are in the moon cycle now or wait for the next new moon to begin. From there just follow along with each succeeding phase.
New Moon affirmation: I am willing to start again.
At the moment of the New Moon, there is little moonlight in the sky. We see only the dark disc of the moon. The darkness of the New Moon directs us to our inner wisdom. Often we avoid darkness because it feels scary or uncomfortable. But it is through the darkness that we uncover the True Self. In some traditions, like Ashtanga Yoga, there is no physical practice on moon days. See 10 Reasons for Ashtanga Moon Days. One reason is that “New Moon energy corresponds to the end of exhalation when the force of apana is greatest. Apana is a contracting, downward moving force that makes us feel calm and grounded, but dense and disinclined towards physical exertion." If you practice yoga during the New Moon, it is a wonderful time to set intentions. The energy of the New Moon may call on you to turn inward and make space. Practice gentle pranayamas like alternate nostril breathing and ujjayi breath. Meditation can also help us gain clarity for manifestation. Actions supported by the New Moon:
Intention Setting
Planning
Manifestation
Optimism
Hope
Creation
Preparation
New Beginnings
Starting Over
Fasting
Prayer
New Moon Yoga Nidra — New Beginnings
Waxing Crescent Moon affirmation: I honor my hopes and dreams.
As the moon waxes from new to crescent, you may notice an energy shift to feeling physically, mentally, or spiritually recharged, regenerated, and ready to go! The crescent moon is a symbol that spans cultures and time. It is found universally in art and spiritual teachings. This moon is a good time to become more active and mobile. Yoga sequences and modalities with strong standing postures are recommended. In addition, inversions can be beneficial to explore. Power, flow, or vinyasa classes are great for this moon phase. Approach your yoga practice with a fresh perspective: tap into your joy. This is also an auspicious time for moving or guided meditation, and developing your creativity. Activities supported by the Waxing Crescent Moon:
Assertiveness
Adventure
Joy
Curiosity
Creativity
Problem Solving
Fresh Perspectives
Overcoming Obstacles
Achievement
Courage
Moving Forward
Faith
Waxing Crescent Moon Yoga Nidra — Honor Hopes and Dreams
First Quarter Moon affirmation: I take responsibility for my actions.
In this phase, the moon is 90 degrees away from the sun and half-illuminated from our point of view. We call it the first quarter because the moon has traveled about a quarter of the way around Earth since the new moon. Perfectly split in the mind's eye between dark and light, the first quarter moon is a time of balance and tension. Approach this time with strong vinyasa and hatha yoga practice with long holds. Expressive forms of intuitive moment are also encouraged like trance dance, freedom flow, 5 rhythms, or turn on some music and invent your practice as you move. Because this is a time for commitment, consider taking time for active listening in meditation. This is also a good moment in time for walking and standing meditation. Journal about your dreams and set goals. Strategize about how to move forward in life's journey. Examine what challenges you face and breakdown what can be done to move through these obstacles. Because this is a time dedicated to action, move the body a lot to avoid stagnation. Actions supported by the First Quarter Moon:
Commitment
Confidence
Willpower
Activity/Action
Expression
Movement
Challenges/Doubts/Tests/Obstacles
New Solutions
First Quarter Moon Yoga Nidra — Confidence in Action
Waxing Gibbous Moon affirmation: I embrace my gifts and talents.
Time to shine! Practice what you love most now. The affirmation of this moon is, "I embrace my gift and talents." This is a great time to celebrate that YOU ARE ENOUGH.
Standing poses can be wonderful especially Warrior 1 and 2. Hold the poses to build stamina. If you fall out, just get back in! This will help develop your resilience. Backbends will help expand your potential and remove emotional blocks. Add a few long mindful heart openers to build heat and intensity. Finish asana practice with unhurried Savasana. Metta meditation is a great practice to develop your compassion for yourself and others. If you are feeling impatient, examine how you can revise or focus inward. Consider starting or revisiting a journaling practice. Actions supported by the First Quarter Moon:
Revision
Focus
Adjustments
Stamina
Openness
Potential
Momentum
Impatience
Care
Compassion
Contribution
Perseverance
Waxing Gibbous Moon Yoga Nidra — Embrace Your Gifts
Full Moon Affirmation: I accept myself as I am.
Try special yoga classes or workshops focusing on acceptance, gratitude, and letting go or moving on. Because the energy can be extreme on this night, some yogic traditions do not do asana practice and instead focus on fasting and prayer. Consider practicing restorative versions of closed symmetrical postures like baddha konasana. Belly breathing while thinking waxing on the inhale and waning on the exhale connects the body to the moon in this phase. Also consider coherent breathing, known as sama vritti. Mandala mudra connects us to the full moon by letting our hands mimic the lunar shape. Meditation practice like metta supports the practice of self-acceptance. Reciting the 108 Names of Lalita the goddess of the full moon and also can be very powerful on this night. Also, moon bathing can be very auspicious. Actions supported by the Full Moon:
Sealing Intentions
Gratitude
Forgiveness
Letting Go
Moving On
Creativity
Intuition
Socializing
Heightened Emotions
Fasting
Prayer
Full Moon Yoga Nidra — Accepting Yourself As You Are
Waning Gibbous Moon affirmation: I live in gratitude.
Practice slow forward bends to connect to gratitude, reverence, and humility, Considering incorporating Anjali Mudra into the Asanas. Anjali mudra can be used with child's pose, tadasana, warrior 1, warrior 2, pyramid pose, and camel. Be creative! During this time of the lunar month, opt for classes where the tempo is rejuvenating and not aggressive. This is the lunar phase to recoup. Practices like yin and restorative yoga are especially auspicious. In addition, this is also a wonderful time for healing circles, community gatherings, and dharma talks. Focusing on yoga philosophy and studying sacred texts can be beneficial. Actions supported by the Waning Gibbous Moon:
Communication
Education
Teaching
Idealism
Reformation
Compromise
Reconciliation
Relaxation
Acceptance
Recuperation
Sharing
Wisdom
Waning Gibbous Moon Yoga Nidra — Living In Gratitude
Last Quarter Moon affirmation: I forgive myself and others.
Yoga and meditation classes working with forgiveness meditations are very auspicious now. This is also a wonderful time for restorative yoga and yin yoga focusing on heart-opening, backward bends and gentle inversions. These practices support letting go, alleviation of tension and fatigue, and shifting perspective. If you don't have time for a full class, just practice legs up the wall. Hatha classes focusing on heart opening, balance, and inversions are also welcomed. When we practice balance on the mat this can carry into our lives off the mat. Inversions support perspective shifts and reorientation. Allow time for self-care. If it is time to make a decision or you have reached a crossroads, allow time before you make any adjustments. Actions supported by the last quarter moon:
Reevaluation
Balance
Trust
Reorientation
Fatigue
Tension
Adjustment
Letting Go
Examination
Changing Course
Crossroads
Decision-Making
Last Quarter Moon Yoga Nidra — Forgiveness
Waning Crescent affirmation: I give myself permission to rest and heal.
This the perfect time of the month for restorative yoga, yin, meditation, gentle breathwork, Yoga Nidra, and sound healing. Maybe no specific practice is needed and you simply allow time to rest in Savasana. Consider a moon bath: sit outside and watch the moon and stars. Let yourself surrender to the dark night sky. Listen for any messages from the moon and write them down in your journal. Meditation focusing on forgiveness, surrender and/or letting go is a great practice for this time of the month. It is also a wonderful time for getting a massage or doing a practice of self-massage. Paying attention to your dreams may also bring deep insight. Leisurely walks concentrating on deep breathing are also encouraged. Actions supported by the Waning Crescent Moon:
Soothing
Healing
Surrender
Intuition
Acceptance
Forgiveness
Ease
Gentleness
Letting Go
Moving On
Transition
Introspection