Yoga practice for the First Quarter Moon

Updated: Jul 23

Do you ever feel disconnected? Like the days are passing, but without realising where the time has gone? Consciously tapping into the phase and energy of the Moon can help us to feel more connected and in sync with the natural energies around us. This hatha yoga practice is perfect for practising under the First Quarter Moon.

This phase of the Moon symbolises a period of growth, strength, determination, concentration and decision-making. It's an ideal time for channelling your emotional distractions into creative passion to achieve your goals.

Here, Chaja shares a practice that she has been following recently during the phase of the First Quarter Moon. It’s an alternation between strength and challenge and a deeper inward connection.

Remember this practice is just a guide - if anything feels uncomfortable or painful please come out of the pose. Contraindications for each pose are listed with the explanation, but if you have any concerns, please talk to a health professional before starting a new exercise regime.

A yoga practice for the First Quarter Moon

Regardless of which path of yoga you practice, it’s good to start with a Kaya Stairyham - a moment to turn inwards. This moment of observation helps you to connect to your body, observe your mind and deepen the connection to your breath. In her teachings, Chaja always emphasises using the ujjayi breath to stimulate a deeper connection and more energy.

If you feel safe and happy to, try this with your eyes closed. Alternatively, a low, soft gaze may feel better.

This inward awareness and sensitivity can help us to tune more into the subtle energetic changes that the First Quarter Moon offers. Instilling a deeper awareness will give bigger opportunities to work with the energy of the upcoming Full Moon.

Below you’ll find an outline of the sequence – click the link on each pose for a full explanation of each.

Yogamudrasana (a psychic union)

This posture offers a very deep inward connection and it touches upon a form of submission. As you are in a neutral observation, the idea of submission is to the experience of life. You are open to and have full faith in the experience.

Paschimottanasana (forward folding back stretch)

When you get beyond the rigidity in your legs and back, this posture deeply stimulates your digestive fire and gives a long stretch to your whole nervous system. Paschimottanasana stimulates nerve impulses and pranic energy to the superior centres/chakras.

Setu asana (bridge pose)

This posture demands a lot of effort to be held, but at the same time it gives a lot of strength (giving and taking). Setu asana gives an effective stretch to the whole body. It opens and stretches three important spaces: the belly, the chest and the throat.

Shashank Bhujangasana (striking cobra pose)

A beautiful alternation between inward and outward connection. As you go into child’s pose, all the (preparation) work is inside. You are completely with yourself, allowing a deep silence and feeling centred. Then you open up into the cobra, you are meeting the outside world in full strength and without any fear.

Shalabhasana (locust pose)

This back-bending asana opens the throat area and strengthens the back of the body. It encourages you to contract the perineum or more specifically Moola Bandha, the root lock.

The posture stimulates a sense of grounding and to feel inner strength while releasing stress.

Parvatasana & Ardha Chandrasana (mountain & half-moon pose)

Chaja always starts including the half-moon pose during the phase between the half and full Moon to stimulate her connection with the Moon. This means a deep balance, reinforcing the root lock, feeling grace and subtle sensations.


All the variations of this trian