New Moon Restorative Yoga

How Is A New Moon Different From the Full Moon?

The new Moon has a more inward feel, with a void or empty quality, and therefore can feel a bit scary to those who are uncomfortable with uncertainty. Which is… probably the majority of us.

It’s very natural to feel discomfort as we face the unknown. But on the flip side, the unknown is also pure potential. How exciting is that?

You can learn to trust the dark. You can embrace the moment when the old fades away, and the new is not quite here yet here. It’s the space between the in breath… and the out breath.

For this reason, the new Moon is an incredibly powerful time for sending out your intentions, wishes and desires to the Universe, and starting a fresh.

Month of Journal Prompts For Every Moon Phase

Journal Prompts for Moon Phases

What Does The New Moon Mean For Your Zodiac Sign?

Every new Moon is different, because of where the Moon is in relation to you and the heavens. This gives you the chance to work with the energies of each different Zodiac sign as the Moon passes through. (It does so quickly too: moving through one sign approximately every 2.5 days.)

Even if you you don’t have any planets in the sign the Moon is passing through, you can still look at your chart to see what House that sign rules in your chart. We all have elements of the entire Zodiac in our make-up, with some more emphasised than others. Noting what part of your chart the Moon is passing through is helpful in determining what energies you can focus on for that new Moon phase.


What’s The Best Way To Honour The New Moon?


1) Check out your birth chart

As I mentioned, the new Moon will be moving through a certain part of the sky, a Zodiac sign (like Aries, Cancer and so on) so it’s worth having a look at your own birth (or ‘natal’) chart to see what’s happening in that Zodiac sign of your chart.

Are there any planets in that sign? What house is that sign in? Where are the planets that rule that sign in your chart?

If this is sounding a bit complicated, feel free to book in a chat with me to discuss your birth chart in greater depth.


2) Set your intentions

Try writing down your intentions, for the period beginning at the new Moon. The act of writing down our intentions clarifies them and communicates them more strongly to our subconscious. Remember to return to your intention at the full Moon (approximately two weeks later) – the more you practise this, the more you are likely to see results in the manifested world.

You can also get visual and kinaesthetic with your new Moon intentions. On the days leading up to the new Moon, you might gather pictures and objects symbolic of your goal, creating a new Moon collage. You can do this physically, or digitally. I like to have fun with Pinterest collecting images to represent my current focus. This can then serve as a visual reminder of your dreams.


3) Practise Restorative yoga

In the Astanga yoga tradition, yoga (the physical asana portion) isn’t practised on ‘Moon Days’ – that is, the full Moon and the new Moon.

So whilst I don’t recommend a vigorous practise, I don’t see any harm in a gentle, restorative flow that assists you tuning in with the sky above, and helps bring your mind, body and soul in alignment.

Here’s a sequence you might find helpful on the new Moon:

  • Mountain Pose (Tadasana)

Begin standing tall with feet hips width distance apart. Feel the grounding energy of the Earth as the crown of the head reaches up towards the Moon. Take a few slow, deep breaths in and out through the nose as you bring your awareness inward.

  • Moon Salute (Chandra Namaskar)

Inhale, raising your arms up and overhead. Palms connect at the top as you gaze up towards the Moon.

  • Forward Fold (Uttanasana)

Exhale as you slowly bow forward, hinging at the hips, bringing your hands towards the ground.

  • Lunge (Anjaneyasana)

Plant the palms firmly down and step your right foot back, lowering the knee to the mat. Grounding firmly through both legs and drawing energy up from the ground, through your hips and core, inhale to lift arms up. Lengthen through the side body, gaze toward the hands.

  • Downward Facing Dog (Adho Mukha Svanasana)

Exhale as you bring your palms to the mat. Lift the back knee and step the front leg back for downward facing dog, tailbone lifts to the sky, head and heels relax down to the ground.

  • Table Pose (Bharmanasana)

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 back, away from the ears.

  • Cat/Cow Pose (Marjaryasana/Bitilasana)

From table pose, inhale, lifting the heart and sitting bones up, dropping the belly – cow pose. Exhale, round the spine as your tailbone and chin tuck in – cat pose. Push evenly through the palms and lower legs to create greater movement and expansion of the spine. Repeat for 3–5 cycles of breath, taking care to sync movement to breath.

  • Downward Facing Dog (Adho Mukha Svanasana)

Come back to table pose and inhale, raising the knees and tailbone up to downward facing dog.

  • Lunge (Anjaneyasana)

Keep the hands planted as right foot steps forward between the hands. Lower left knee down to the mat and inhale to raise the arms up.

  • Forward Fold (Uttanasana)

Exhale palms down to frame the right foot. Bring your left foot up to meet at the top of the mat. Both toes together, head hangs heavy, lengthen through your spine.

  • Moon Salute (Chandra Namaskar)

Inhale, raising your arms up and overhead. Palms connect at the top as you gaze up towards the Moon.

  • Mountain Pose (Tadasana)

Exhale, bring the palms to prayer position (anjali mudra) at the heart center. Inhale here. Maybe closing your eyes. Exhale palms by your side as you return to where you began.

Optional: Flow through these poses 3-5 more times, maintaining deep inhales and exhales.

Cool Down

  • Child’s Pose (Balasana)

Bring yourself carefully down to all fours (table pose). Bring knees out wide and big toes to touch. Sink the hips back and actively reach the arms towards the front of your mat.

Ground down through the palms, as the tailbone releases towards the Earth. Take 5–10 cleansing breaths in through the nose and out of the mouth for an audible exhale. Breath into the back body.

Gently lift back up to table pose, swing the legs out to one side and roll onto your back.

  • Knees-to-Chest Pose (Apanasana)

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.

  • Happy Baby Pose (Ananda Balasana)

Bring knees wide and in towards the chest. Wrap the hands around the inside or outside of your feet, keeping both feet flexed, soles facing the sky. Open your knees slightly wider than your hips and as you kick your feet up, draw them in towards the face, creating resistance with your hands. Option to rock left to right.

  • Corpse Pose (Savasana)

Time to relax. Bring your legs out long, feet as wide as the mat. Hands by your side with palms facing up to absorb the new Moon energy. Draw your shoulder blades down your back, neck long 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 landscape. Stay here for at least 3 minutes to let the practise fully absorb.

When you come out of corpse pose, consider taking some time either seated in easy pose or on a chair, to think about your new Moon intention.

This would also be a wonderful time to write in your Moon Phase Journal.

Month of Journal Prompts For Every Moon Phase

One thought on “New Moon Restorative Yoga

  1. […] I thought I’d share a tool I’ve been using a lot recently, particularly in my New Moon a...

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