Full Moon Practice

Have you noticed the shift in energy or mood that happens around the time of the full moon? Our biological cycles and emotions are impacted by the moon and the tides. In yoga the full moon is associated with the crown of the head. It is a time when we are more headstrong and less grounded. Some yoga traditions, like Ashtanga, cautions against practicing on days of the new or full moon. It is believed at these times we are more vulnerable to injuries due to the strength of the pull of the moon. Chandra Namaskara is a moon salutation that is a good practice during the full moon. The key is to go slow, practice with awareness and ground yourself.

There are a number of websites that have diagrams of Chandra Namaskara. Yoga flavoured life has a good stick-person one (click here).

Here is how I adapted the Chandra Namaskara for my class at Chapter 21, which landed on the full moon this month.

Prone:
arms up, overhead, back down with breath
stretch arms overhead, point toes
knees into chest
curl into a ball
twist - both sides
svasana

Seated:
Arms overhead, slowly down by sides x 3
Hands - hands open wide/make fist x 3
Shoulder rotations
Arms overhead, slowly down by side
Twist - lean back on hands, knees to the side

Standing:
Tadasana (Standing)
Uthita Tadasana (Arms up)/ Chandrasana Right (side extension)/ Uthita Tadasana (Arms up) /Chandrasana Left (side extension) x 3
Forward fold - roll up
Step wide on mat
Goddess arms to 5 pointed star arms x 3
Deviasana (Goddess) to 5 pointed star x 3
Tadasana
Chandrasana x both sides (Side extension)
Trikonasana (Triangle) (we did adapted Triangle - legs just past hip width, arms by your side, side extension with arm drawing down your side) alternating sides x 3
Forward fold

Seated:
Cobbler's Pose
Paschimottanasana (Seated forward bend)

Prone:
Setu Bandha Sarvangasana (Bridge)
Twist
Svasana


References:
Yoga Journal website, www.yogajournal.com
Christiane Northrup, "Women's Bodies, Women's Wisdom"
Ashtanga website, www.ashtanga.com/html/moondays.html