Lunar yoga guide

A gentle introduction

Your energy and emotions are not linear, even though the modern world expects consistency every day. The lunar cycle gives you a natural rhythm - a rise, a peak, a softening, and a release - that mirrors how your mind, body, and nervous system actually operate.

Yoga helps you respond to these shifts with clarity rather than confusion, compassion rather than force. This guide offers a practical, grounded approach to shaping your yoga practice around the rhythm of the lunar cycle.

This resource will teach you:

• what each moon phase means

• what you may experience physically and emotionally

• how to choose a yoga style that meets your energy

• signs that you may be resisting what you truly need

• gentle self-reflection to support your practice

Use this guide throughout the month to stay connected to your body, your breath, and your own natural rhythm.

New Moon

The New Moon is a quiet turning inward. Energy dips, the mind softens, and the nervous system naturally retreats. It’s the kind of phase where everything feels a bit slower and softer, like taking a breath before something begins. You may notice slower mornings, a need for solitude, or an urge to simplify your surroundings.

From a yogic and Ayurvedic perspective, prana turns inward, and grounding practices are deeply supportive. The biggest mistake at this time is trying to “start strong.” The wisdom lies in beginning gently.

A simple micro-practice is placing one hand on your chest and one on your belly and taking ten slow breaths, lengthening every exhale.

How to practise:
Move slowly and intentionally, holding each posture for 5–8 breaths with long, steady exhales.

Suggested New Moon sequence (Hatha / Gentle Flow):
Sit comfortably and tune into your breath → Cat–Cow → Child’s Pose → Low Lunge → Half Split → Supported Forward Fold → Supine Twist → Reclined Bound Angle → Savasana.

Journal prompts for the New Moon:
What do I need most in this new cycle?
Where can I create space?
What feels tender or in need of attention?
How do I want to begin?

Affirmation: I begin again with softness and trust.

Waxing Moon

As the moon brightens, your energy tends to rise with it. This phase can feel like a dimmer switch being turned up gradually - not a burst of intensity, but a steady increase in motivation, clarity, and capacity. You may find it easier to organise, plan, and take action. Strength naturally builds here, physically and mentally.

Ayurvedically, agni - your inner fire - strengthens, making steady effort feel supportive rather than draining. The pitfall is pushing too hard, too soon. Trust the gradual build.

A simple micro-practice: hold Chair Pose for five slow, deliberate breaths.

How to practise:
Let your breath lead your movement, keeping transitions smooth and steady.

Suggested Waxing Moon sequence (Hatha Flow / optional Vinyasa):
Warm-up → Sun Salutation A → Sun Salutation B → Warrior II → Reverse Warrior → Side Angle → Chair Pose → Tree Pose → Bridge Pose → Forward Fold → Savasana.

Journal prompts for the Waxing Moon:
What small steps support my growth?
Where am I gaining strength?
What is becoming clearer?
How can I commit gently and consistently?

Affirmation: I grow steadily, layer by layer.

Full Moon

The Full Moon amplifies everything - clarity, emotion, intensity, intuition. It is like a spotlight: nothing stays hidden. For some, this brings insight and creativity; for others, overwhelm and restlessness. Sleep may be disrupted, emotions may spike, and thoughts may feel louder than usual.

In Ayurveda, pitta (fire) rises, making grounding and cooling especially helpful. The most common mistake during a Full Moon is pushing through intensity instead of responding to what your body and mind are showing you.

A simple micro-practice: take three open-mouth sighs to release heat and tension.

Choose your Full Moon practice based on how you feel:

If energised - Vinyasa Flow:
Breath centring → Sun A → Sun B → Goddess Flow → Dancer Pose → Wild Thing → Forward Fold → Supine Twist → Savasana.

If sensitive or overwhelmed - Hatha/Yin:
Slow breathing → Butterfly → Seated Forward Fold → Supported Child’s Pose → Legs Up the Wall → Supported Bridge → Reclined Twist → Extended Savasana.

Journal prompts for the Full Moon:
What is being illuminated?
What emotions are coming forward?
What truth needs acknowledgement?
Where can I ground myself?

Affirmation: I honour what is rising to the surface.

Waning Moon

As the moon begins to wane, outward energy gently recedes. This phase often feels like a long exhale after holding your breath - a loosening, a softening, a quiet pull inward. You may find yourself tidying cupboards, deleting emails, craving early nights, or naturally stepping away from what feels heavy.

Ayurvedically, vata rises again, making grounding, warmth, and slow, steady movement essential. The mistake here is trying to keep the momentum going when your body is clearly asking to release and rest.

A simple micro-practice: a three-minute seated forward fold with long, slow exhales.

How to practise:
Hold each shape for 2–3 minutes, breathing slowly and letting the body soften without force.

Suggested Waning Moon sequence (Yin + Gentle Hatha):
Seated grounding → Butterfly or Caterpillar → Dragon → Sphinx/Seal → Reclined Twists → Supported Bound Angle → Savasana.

This is the phase where gentle emotional release is most supported - it’s where long-held tension can dissolve, and where personal transitions (including habits you’re releasing) tend to shift most naturally.

Journal prompts for the Waning Moon:
What am I ready to release?
What feels complete?
What or who am I naturally stepping away from?
Where can I soften my grip?

Affirmation: I release gently and with trust.

Deepening your practice: knowing what you really need

Lunar-aligned yoga teaches listening - but listening is not always easy. Sometimes stillness feels appealing because it’s the path of least resistance, when what your body actually needs is heat and flow to move stagnant energy. At other times, movement is used to bypass feeling, and the real work is to slow down and sit with what arises.

The most important questions you can ask yourself are:

Is this nourishment or avoidance?
Is this movement or escape?
Is this rest or resistance?

The moon provides rhythm.
Your body provides truth.
Yoga helps you hear both.

If you’d like more clarity on the different yoga styles mentioned here, you’ll find simple, easy-to-follow guides on my Resources page that explain Hatha, Hatha Flow, Vinyasa, Yin, and more.

And if you’d like guided practice to support your month, my weekly Hatha Flow classes in Faversham are a great place to explore these energies in real time. You can find the schedule on my Classes page.

Cycle reflection

At the end of every lunar cycle, take a moment to reflect:

Which phase felt most supportive?
Which phase challenged me?
What shifted in my body or emotions?
What did I learn about my energy?
What do I want to carry into the next cycle?

Over time, this becomes your personal lunar map - a pattern unique to your body, your mind, and your life.