13-Minute Full Moon Flow to Let It All Go

This full moon yoga practice helps you channel what’s been building beneath the surface into movement, breath, and release. After all, this moment in the lunar cycle is all about coming into fullness, bringing illumination and awareness to your internal landscape, and letting go of whatever no longer serves any purpose in your life.

With poses that provide direction and focus, this practice helps you clear away what’s no longer needed and make space for what’s ready to grow in this next moon cycle and beyond. In moments of pause between poses, imagine yourself basking in the moonlight, soaking up its radiance and honoring your own.

Full Moon Yoga for Release

You’ll be practicing a moon-honoring balancing pose in this full moon yoga flow, so be sure to have a block or two nearby. Place one at the front and one at the back of your mat before getting started. Should you want to warm up your body before beginning this flow, spend a few moments in poses like Reclined Hand-to-Big-Toe Pose and Downward-Facing Dog.

Mountain Pose

Begin in Mountain Pose at the top of your mat. Stay here for 8 breaths.

Standing Forward Bend

Inhale as you reach your arms upward and gaze toward the sky. Exhale as you bring your palms together at heart center. With your next inhalation, bring your arms upward once more and exhale as you fold forward in Standing Forward Bend. Grab hold of opposite elbows and dangle here for 5 breaths, swaying gently from side to side.

Standing Forward Bend Circles

On your next sway to the right, begin a series of circles with your upper body. Inhale as you slowly come through Side Bend and then up to standing, exhale as you move through Side Bend on the left side and back down through Standing Forward Bend. Repeat 3 times, letting the last inhalation bring you up to standing.

Goddess Squats

Reach your arms toward the sky. Step your feet wide with your toes pointed outward. Exhale as you bend your knees and sink your hips into Goddess Pose.

Inhale as you stand and reach your arms upward, exhale as you sink back into Goddess, bending knees and holding your arms in a cactus shape.

Warrior 2

Inhale as you straighten all of your limbs. With your exhalation, pivot your right toes to face the short edge of your mat and your bring your left foot parallel to the short side of the mat. Bend into your right knee for Warrior 2. Stay here for 3 cycles of breath.

Reverse Warrior

Flip your front palm to face the sky and keep the bend in your front knee as you inhale and reach forward and then exhale into Reverse Warrior.

Reverse Triangle

Inhale as you straighten your front leg into Reverse Triangle.

Exhale as you come back back to Warrior 2. Repeat this cycle of Warrior 2, Reverse Warrior, and Reverse Triangle once more, moving with the rhythm of your breath.

Triangle Pose

From Reverse Triangle, exhale and lean to your side in Triangle Pose. Draw your feet slightly closer together, bringing your right fingertips down to a block, your calf, or your ankle as your left arm reaches toward the sky. Stay here for 2 breaths.

Half Moon Pose

Turn your focus toward the floor and shift your weight into your right foot. Ground through the foot, bringing a slight bend to your right knee. Place your left hand on the ground or a block. Slowly straighten your left leg and and slowly lift your left leg parallel to the mat. Welcome to Half Moon! Keep pushing through your lifted foot as you reach your left arm toward the sky. Stay here for 3 cycles of breath.

Wide-Legged Forward Bend

Bend your front knee, lower your right foot to the mat, and move back through Warrior 2 before pivoting both feet to face the long edge of your mat. Inhale to reach up and exhale into a Wide-Legged Forward Bend.

Land your hands beneath your shoulders, placing them on blocks if you prefer, and inhale as you lift your chest and ripple your spine forward so the top of your head reaches forward. Exhale as you melt back down. Repeat 3 times.

Squat

Heel toe your feet toward each other until they’re slightly wider than hip distance apart. Pivot your toes outward and lower your sit bones into a Squat. Bring your hands to heart center and stay here for 4 cycles of breath.

Inhale to rise, stepping to the back of your mat for Mountain Pose. Repeat this sequence, Mountain Pose through Squat, on the opposite side.

Breath of Life

Step toward the top of your mat in Mountain Pose. Inhale as you sweep your arms toward the sky. Put a big bend in your knees and take a full, sigh-it-out exhale as your throw your arms behind you. Repeat 1o times at the pace of your own breath.

Downward-Facing Dog

Exhale to fold forward. Dangle for a moment in Standing Forward Bend before stepping back to Downward-Facing Dog. Move through a quick vinyasa, if desired, or stay here for 5 cycles of breath.

Cow Pose

Bring your knees to the ground the ground. Move through Tabletop into Cow Pose, arching your back and lifting your chin.

Cat Pose

Exhale to Cat Pose, rounding your back and tucking your chin.

Repeat Cat-Cow for 6 cycles of breath, adding any sort of intuitive movement you may need.

Child’s Pose

When you’re ready, exhale to Child’s Pose (which will serve as your Savasana in this practice). Widen your knees to sit between your heels, lower your torso to the mat, and extend arms forward. Stay here for as long as you like.

Closing

Walk your hands back and end your practice sitting on your heels. Bring your hands to heart center, bow your head, and thank yourself for making it to your mat today.