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A 30-Minute Yoga Practice for the Full Moon in Capricorn

The energies during the largest supermoon of the year remind you of your stability and ask you to own your strength.

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On Wednesday, July 13, 2022, the full Moon in Capricorn will spill her light across the night. In astrology, it is believed that the full Moon reveals what was previously hidden, while Capricorn energy invites you to investigate your relationship with success and work.

This full Moon in Capricorn will call in the stabilizing yet ambitious energy of the Earth sign. It wants you to uncover the quality of life you desire and then create the supportive structures necessary to make that happen. It reminds you that the secret to your success resides in a solid foundation built on intention, discipline, and conscious action.

Pay attention to any insights you receive around this phase. Ask yourself, are you giving yourself a solid foundation of self-care and grace when it comes to your goals? Are you prioritizing your energy and your time? How can you bring yourself back to equilibrium?

A challenging yoga practice filled with intentional movement can help anchor you in your body, nurture your inner stability, and give you the confidence to trust your inner strength.

Yoga for the full Moon in Capricorn

This 30-minute vinyasa sequence will help you tap into the energy of the full Moon in the cardinal Earth sign of Capricorn. You’ll create a solid foundation, first by drawing on your strength in familiar standing poses, then allowing yourself a chance to play in powerful balancing poses, and cooling down with seated postures that will help you connect with the Earth and root back into stillness.

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Begin on your knees and sit on your heels in Vajrasana (Thunderbolt Pose). Relax your hands in your lap and close your eyes. Take a few moments to land in your body and settle into your practice.

When you’re ready, transition to Tabletop by coming onto your hands and knees and take a few rounds of Marjaryasana (Cat Pose) and Bitilasana (Cow Pose). Feel the movements originate from your core and move in rhythm with your breath, inhaling into Cow Pose and exhaling into Cat Pose as long as you like.

Come to stillness on your hands and knees. Reach your right leg straight behind you and let your toes float off the mat, pressing through your lifted heel. Gaze straight down. Tuck your left toes, press into your palms, and lift your left knee off the mat to stretch into a Three-Legged Downward-Facing Dog. Bend your right knee and reach your heel over to the left. As you inhale, straighten your leg and come back to Three-Legged Down Dog.

From Three-Legged Dog, exhale and shift your weight forward into One-Legged Plank Pose. Bend your right knee and draw  it toward your left elbow. Inhale and stretch back into Three-Legged Down Dog. Bend and draw your right knee toward your right elbow. Repeat this motion two more times, alternating elbows. On your third round, step your right foot between your hands and lift yourself into either Low Lunge or High Lunge. Root down through your feet and lift up from the sides of your hips. Exhale and plant both hands down on the mat. Either sweep your right leg back to Three-Legged Down Dog or lower your right foot to the mat and slowly lower yourself from Plank all the way to the mat before coming into Bhujangasana (Cobra).

Come to all fours, and repeat that sequence on your left side.

Chair Yoga Pose
(Photo: Sierra Vandervort)

Utkatasana (Chair Pose)

Start standing in Tadasana (Mountain Pose) at the front of the mat. As you inhale, sweep your arms out and up, reaching through your fingers. Exhale and bend your knees, sitting low into your hips as you come into Chair Pose. Hug everything toward the center of your body and relax your shoulders.

Twisted Chair Pose in Yoga
(Photo: Sierra Vandervort)

Twisted Chair Pose

From Chair Pose, on an exhale, bring your hands to prayer position and twist from your torso, reaching your right elbow toward your outer left knee. In this Twisted Utkatasana, continue reaching through the crown of your head and rooting down through your heels.

Twisted Lunge in Yoga
(Photo: Sierra Vandervort)

Twisted Lunge

From your Twisted Utkatasana, root down through your left foot and come onto your right toes. Slowly step your right foot back into Revolved Lunge. Take a moment to find your balance and breathe.

High Lunge Pose in Yoga
(Photo: Sierra Vandervort)

High Lunge

From Revolved Lunge, inhale and turn your torso forward to face the front of the mat. Bring your arms up alongside your ears, arriving in High Lunge. Press through your lifted right heel.

(Photo: Sierra Vandervort)

Virabhadrasana II (Warrior II Pose)

From High Lunge, seal your right heel down on the mat and open your hips to the right side of the mat in Warrior II. Adjust the width of your stance if needed. Stretch your arms out long and try to center your shoulders over your hips while you gaze forward over your left fingertips with strength and determination. (Note: This and the following photographs show the left foot forward so that you can see the fullness of the posture.)

Reverse Warrior Pose in Yoga
(Photo: Sierra Vandervort)

Viparita Virabhadrasana (Reverse Warrior)

On an inhalation, turn your front (left) palm to face the sky. On an exhalation, reach your back (right) hand down your back thigh and reach your left fingertips up and toward the back of the mat for Reverse (or Peaceful) Warrior. Keep yourself rooted through your low body as you breathe into and expand your chest and your ribs.

Triangle Pose in Yoga
(Photo: Sierra Vandervort)

Utthita Trikonasana (Extended Triangle Pose)

From your Peaceful Warrior, begin to straighten your front (left) leg. Slowly hinge your torso back upright and reach forward with your left hand as you shift your hips toward the back of the mat. Allow your left hand to rest on your thigh, your shin, a block, or the mat. Try to stack your shoulders and open your hips. Lengthen, rather than collapse, through your side body.

Half Moon Pose in Yoga
(Photo: Sierra Vandervort)

Ardha Chandrasana (Half Moon Pose)

You might want to have a block near the left upper corner of the mat. From Trikonasana, begin to bend into your front (left) knee so you can place your left fingertips on the mat or a block a little forward and to the left of your front foot. Begin to shift your weight onto your left foot. Press down into your left fingertips or hand as you begin to lift your right leg straight behind you in Half Moon Pose. Lengthen through the top of your head and find stability through your grounded foot and your grounded hand.

Warrior 3 Pose in Yoga
(Photo: Sierra Vandervort)

Virabhadrasana III (Warrior III Pose)

From Half Moon Pose, slowly turn your hips and torso toward the mat. Draw both hands together at your heart center and see if you can bring your chest parallel with the mat in Warrior III. Keep reaching through your lifted heel and reaching forward through the top of your head. If you feel able, you can reach your arms alongside your ears. Remember that it’s OK to fall, and give yourself permission to try again.

High Lunge Pose in Yoga
(Photo: Sierra Vandervort)


From Warrior III, slowly bend your left knee and begin to reach your right foot back until it softly touches down into a lunge. Reach both hands alongside your ears toward the sky. Take a full breath here before taking an optional vinyasa.

Make your way back to the front of the mat. Repeat this sequence on the second side, starting with Chair Pose.

Cool down

From the top of your mat, step your feet out wide, turn your heels in, and sit low into Malasana (Squat or Garland Pose). Bring your hands to your heart and take a few breaths here, maybe swaying slightly from side to side.

From a squat, bring your hands to the floor and slowly lift your hips and straighten your legs. Bring your feet back together and take a few breaths in Uttanasana (Standing Forward Bend).

Come to your hands and knees in Tabletop and make your way back to Child’s Pose. Take as many breaths as you want.

When you’re ready, lift your chest and sit on your heels in Thunderbolt Pose.

Shift your weight to one hip and bring your legs long in front of you in Dandasana (Staff Pose). Sit up strong, flexing your feet, and pressing your palms into the floor. Take a few breaths.

Use an inhale to stretch your arms alongside your ears and then exhale as you fold forward into Paschimottanasana (Seated Forward Bend). Take a few breaths here, letting your back body expand toward the sky.

Slowly come back to sitting and draw the bottoms of your feet together. Fold forward in Baddha Konasana (Bound Angle Pose) for a few breaths.

Lie back and enjoy your Savasana (Corpse Pose).

About our contributor

Sierra Vandervort is a writer, modern mystic, and community builder. She’s been practicing yoga for nearly a decade and was certified to teach in 2018.  Sierra’s The Mystic Members Club helps women deepen their spiritual studies, feel powerful, and build a community of like-minded souls. She loves to guide them to their witchy side by helping them embrace the confidence and abundance they deserve. She’s also an avid traveller, dancer, writer, and music lover. You’ll find her at, on Instagram @thelocalmystic, and on YouTube.