The beautiful moon shines bright every night, enchanting us with her beauty. Without fail, she shows up every night but looks different. It’s not actually the moon changing, but how much we can see from Earth. What we see of the moon depends on where it is in orbit around the Earth and where the Earth is in relation to the sun. Sometimes we see a bright circle or narrow crescent shape, sometimes, a pure white circle, and sometimes, just a little sliver of white. This depends on the phase of the moon. 

There are four such phases of the moon that are also known as the lunar phase. They are the new moon, first quarter, full moon and last quarter. Each phase of the moon has a different impact on you, from emotional and personality to a physiological impact. The moon gives us the perfect opportunity to tune in to ourselves and to understand the cycles of nature and life.

Yoga and the Moon

In Sanskrit, the moon is known as Chandra and it represents emotions and personality. The moon is feminine and is known as the mother and divine goddess. The moon is also represented by the Ida Nadi that flows through the left side of the body and the left nostril. The moon is known to be one of purity, that is Sattva. It also corresponds with the subtle body such as the Chakras and Vayus. This is where consciousness moves from life to life. 

The moon is connected to Manas, a part of the emotional and sensory mind. It governs how we respond to the external environment and how we react emotionally. It is also connected to how we experience ourselves and situations around us in the outside world. 

The moon is known to be one of purity, that is Sattva. In the Upanishads, it is said, “When the moon shines, Brahman shines; And when the moon sets, Brahman goes.”

The moon is so impactful that it influences the rise and fall of the ocean’s tides. It is the gravitational pull between the Earth and moon that causes the rise and fall of the ocean’s tides. The strongest pull is said to be around the time of the full moon and new moon. The correlation is so strong that it is said that since humans are made up of 70% of water, when the moon has the strongest impact on the sea, she has the strongest impact on us and Manas, and how we respond to everything around us. 

Yoga practices for the four moon phases

New moon

Every time the moon orbits between the Earth and the sun, a new moon takes place. At this point we will not be able to see the moon. There will be no illumination. This is because the side of the moon facing the Earth is in complete darkness and the back side of the moon is illuminated. 

The new moon is considered a time for new beginnings, change and renewal. It is the beginning of a new moon's lunar phase and is a time when we feel like planning new things, setting intentions, beginning new projects, routines and habits. It is the perfect time to start a new yoga routine, practicing moon salutations, begin a meditation practice or change your routine to adapt to a more yogic lifestyle. It’s also a great time to journal, listening to your instincts and gut feelings and acting accordingly. Restorative and relaxing yoga flows are preferred during this time. Other postures such as legs-up-on-the-wall poses are also good to do now. Traditionally, this is a time to avoid physical exhaustion, so spending more time in subtle practices such as meditation and chanting are helpful. 

First quarter

‍The first quarter happens about a week after the new moon. It is the seventh day of the moon cycle. It is also known as the half moon because we can see only 50% of the moon’s surface illuminated by the sun. In the first quarter the moon is at a 90% angle from the Earth and the sun creates this shadow. It has such a perfect shadow that astronomers take the opportunity to see the breathtaking details of mountains and craters that can be viewed. This perfect shadow phase lasts around three days in total. 

This is the phase where if you begin something during the new moon phase, it will start to flourish. Intentions, goals and the seeds planted during the new moon take shape in the first quarter, becoming more solidified. During this phase try to stay balanced and grounded. Practice grounding exercises, like walking barefoot, eating a balanced diet, Alternate Nostril Breathing, and grounding yoga to stay focused and clear of your end goal. Meditation, yoga postures that ground you such as the Half Moon Pose (Ardha Chandrasana), boat pose and Oceans breathing are a few good practices to focus and balance. This is also a good time to explore and try new things as well as connect with the world and universe, which may help you along your journey. 

Full moon

The full moon phase occurs when the Earth is located between the sun and moon. It happens when the moon’s closed side is fully illuminated because it is on the opposite side of the Earth from the sun. At this point, the sun illuminates directly across the moon, giving a whole and complete effect. The sun, Earth, and moon are aligned, making the gravitational pull at its highest. The solar tide has an impact on the lunar tides, creating extra high tides.

When the moon’s energy is at its peak, you may go through heightened emotions and feelings. Sleep might get disturbed slightly. Goals and intentions that were set during the new moon can get completed now, making it a time of completion. Take this time to let go and surrender to the light that no longer serves you and release those things that you longer want to hold onto, allowing you to make space for the new.

This is a great time to practice meditation as it will allow you to let go and release emotions you are suppressing or holding onto. Practicing Corpse Pose and Yoga Nidra is also beneficial. Practice Full Yogic Breathing or Box breathing and Humming Bee Breath during this time. The vibrations from this Pranayama will strengthen the effect on the moon’s energy. You can also practice mantra chanting and meditation. Full moon is also a time to avoid strenuous physical practices. So, one can avoid asana practice and spend more time in meditation, deep breathing, mantra chanting, etc. 

Last quarter

During this phase, you can see the opposite side of the first quarter of the moon. From this point on the moon gets smaller and smaller. Also known as the half moon, the last quarter takes place around one week after the full moon. This phase for everything you are ready to surrender to start shedding away. There is an urge to cleanse and let go of old habits, negativity, people and beliefs. You may even feel like deep cleaning your home or environment, as well as cleansing your own system. It is a time to honor what you need to release. This allows you to open up space and get ready for new manifestations, ideas and abundance. 

Practices such as yoga’s cleansing techniques (such as Dhauti, Neti, etc.) are helpful in cleansing the system. Postures such as the Half Lord of the Fishes Pose allows you to release, let go and find calmness. Also practice slow and mindful flows to cultivate the energy in this phase. 

It's important to remember that the moon cycle will have an influence on energy levels, impacting enthusiasm and willingness to do things. It can impact sleep, emotions, mood and more. Try to sync your yoga practice or join a yoga class where a teacher will automatically guide you through practices suitable for that time.