Hello,
I'm Laia Bove.
Welcome to this class for the full moon or for any time that you want to celebrate.
The full moon is the moment of the lunar cycle when the moon is fully bright in the sky and it is a time to notice that we have culminated a cycle and that gives us the opportunity to celebrate not just with others but also with ourselves which can sometimes be a little bit difficult.
So let today's practice be this celebration that you so deserve.
All you'll need is a yoga mat and your precious self and of course if you want to a journal to write down any reflections you may have throughout the practice or perhaps the prompt that I will be offering you toward the end.
Bring yourself to a comfortable seat and take a moment to.
Gently elongate the spine,
Relax your shoulders and soften your gaze down toward the earth or maybe close your eyes.
Inhale through the nose.
Exhale through the nose or the mouth.
Inhale deeply.
Exhale completely Taking a moment to notice how you feel in your physical body.
What's going on in your mind.
How you feel energetically.
And I invite you to consider for a moment that.
All the things that you've done,
All the places you've been,
All the people you've met,
All of it.
Has brought you right here.
Right now.
So perhaps this.
Is a reason for celebration in and of itself.
Deep inhalation.
Long,
Slow exhalation.
On your next inhalation,
Begin to reach your arms up.
Start to blink your eyes open.
If they were closed,
Palms unite overhead.
Exhaling,
Bring your palms together in front of the heart.
Again,
Inhale,
Lift your arms out and up.
Palms unite overhead.
Exhale,
Draw the hands together in front of the heart.
One more,
Breathe in,
Reach out and up.
Breathe out,
Hands together in front of the heart.
Press the palms together,
Inhale,
Open your arms wide,
Lift your chest.
Exhale,
Cross your right elbow over the left,
Give yourself a hug and curl in a little.
Inhale,
Open up.
Stretch.
Exhale,
Left arm over right,
Give yourself a hug and curl in.
Inhale,
Arms open up.
Exhale,
Left hand down,
Right arm up,
Lean toward the left,
Open the right side body.
Keep your sitting bones as grounded as feels good.
Inhale through center.
Exhale,
Take the stretch to the other side.
Inhale,
Come back through center,
Reach both arms up.
Interlace the hands overhead.
Exhale,
Take the elbows in front.
They can be separate or together.
And then move your wrist in circles or circle aids one way.
And the other.
Breathe in.
And as you breathe out.
Shake your wrists and slowly start to bring yourself down.
To a tabletop position.
Bring the toes to the ground and send your hips back toward the heels.
Take a moment here to move your hips just a little bit side to side to awaken the feet.
Inhale.
And exhale.
Inhale,
Shift your weight forward,
Find your tabletop.
Exhale,
Tap the toes onto the ground.
Now start to take a moment here to take big circles with your hips around your knees.
And your shoulders around your wrists,
A couple of them one way.
And a couple of them the other way.
One more breath,
Inhale.
And exhale,
Pause the movement at the center,
Find your tabletop,
Inhale,
Lift your tailbone,
Dip your belly,
Look forward or up.
Cow pose.
Exhale,
Round and gaze down.
And to cut inhale arch and lift Axel round.
One more inhale.
Exhale.
Bring your spine to neutral,
Breathe in.
Breathe out,
Send your hips toward the heels.
This time,
Big toes together,
Knees a little bit wider.
Foot Child's Pose.
Inhale deeply.
Exhale completely.
Take a moment to ask yourself,
What have I accomplished lately?
Or perhaps even in this last cycle.
That I'm proud of.
It doesn't have to be anything huge or.
.
.
Life changing can be the little things too.
Deep breath in.
Long breath out.
Inhale,
Press yourself up.
Into a tabletop,
Tuck your toes under,
Send your hips back toward the heels again.
Now this time walk your hands toward the knees.
And then slowly lift yourself away from the heels.
Take your arms out and up.
Inhale.
Exhale as the palms come together in front of the heart,
Maybe you stay lifted,
Maybe you lower down to the heels.
Again,
Inhale,
Arms out and up,
Lift away from the heels.
Exhale,
Hands in front of the heart,
Hips perhaps come down.
One more inhale.
And exhale,
Come down.
Bring your hands to your hips,
Come back up.
And then step your right foot forward.
Take a moment to find your alignment,
Draw your right hip back and your left hip forward,
And your left toes can stay tucked or point them back.
Inhale,
Take your left arm up.
Keep your right hand on your right hip.
Exhale,
Lean a little bit toward the right.
Bring both arms up,
Take your torso to a neutral position.
Inhale.
Exhale,
Hands down to the floor,
Right leg meets left.
Now shift your weight a little bit forward so you're in a knee plank.
Breathe in.
Breathe out slowly,
Lower yourself down.
Hands underneath the shoulders.
Inhale,
Lift your chest.
Stay here,
Exhale,
Move your shoulders a little bit from side to side.
Let this feel good.
Breathe in.
Breathe out.
Pause at the center,
Bring your hands back and start to come onto your knees again,
Hands to your hips.
Inhale,
Lift your chest,
Drop the elbows toward one another and press the hips a little bit forward and let the gaze maybe go a little bit up.
Exhale,
Bring your spine to neutral.
Hands stay on your hips.
Shift your weight toward your right leg.
Step your left foot forward.
Take a moment to find your balance.
If you get wobbly,
That's totally okay.
Inhale,
Take your right arm up.
Violent.
Exhale,
Lean a little bit toward the left.
Inhale,
Take both arms up,
Bring the torso to neutral.
Exhale,
Bring the hands down to frame your left leg.
Left leg meets right knee plank,
Or perhaps this time you lift your knees off the floor for plank.
Inhale.
Exhale,
Knees,
Chest and chin to the floor.
Inhale,
Lift your chest up for cobra.
Exhale,
Tuck your toes under,
Bring your hands toward your hips.
And then lift yourself up away from the knees.
Breathe in.
Breathe out.
One more inhale.
Exhale,
Now keep your right hand on your right hip.
Inhale,
Take your left arm up and look down toward the right and maybe the right foot.
Exhale here.
Come back through center,
Left hand to your left hip.
Inhale,
Right arm up.
Exhale,
Press your hips a little forward,
Gaze over your left shoulder or over the left heel.
Inhale,
Back to center,
Take both arms up.
Exhale,
Hands to the floor.
Shift your weight a little forward,
But not too much.
Lift your knees off the ground.
Find your downward facing dog.
Inhale here.
Exhale.
Come up to your tippy toes and ripple your spine forward until you come to a plank.
Inhale.
Now exhale,
Turn your toes over,
Drop your hips down and lift your chest for upward facing dog.
Inhale.
Exhale press up and back for downward facing dog tuck your toes under inhale and exhale.
One more breathing.
Breathe out.
Gaze to the top of the mat,
Bend your knees,
Inhale.
Exhale,
Step forward.
Feet parallel to one another,
Hands to the floor,
The shins.
Inhale,
Flat back.
Exhale,
Let yourself fold forward as the knees bend and the spine rests over the legs.
Maybe you sway back and forth or side to side.
Breathe in.
Breathe out.
Press evenly through your feet.
Inhale,
Rise.
Take your arms out and up.
Create a big circle like the full moon,
Palms in and out overhead.
Exhale,
Draw the hands to the midline as you fold forward again.
Inhale halfway lift,
Flat back.
Exhale,
Frame your right foot with your hands.
Step your left foot back.
Keep your left heel off the floor.
Draw your right hip back,
Left hip forward.
And stay here or on your inhalation,
Again,
Swoop your arms in a big circle,
Out and up,
Palms unite overhead.
Exhale,
Settle into the shape.
One more breathing.
Breathe out from your right foot.
Step your left foot forward,
Top of the mat.
Inhale,
Flat back.
Excel phone.
Inhale,
Flat back.
Exhale,
Frame your left foot,
Step your right foot back this time.
Take a moment to find this strand here.
And once you're ready,
Inhale,
Lift your torso,
Take your arms out and up.
Exhale,
Settle into your crescent lunge.
Breathe in.
Breathe out,
Frame your left leg,
Take your right foot forward to meet the left at the top of the mat.
Inhale,
Flat back.
Excel point.
Inhale,
Flat back again.
Exhale,
Plant your hands to the floor.
Step your feet back for plank.
Breathe out knees,
Chest,
And chin to the earth.
Inhale,
Lift your chest for cobra.
Exhale,
Big toes together,
Knees wide,
Find a chalice pose.
Let yourself rest.
Let yourself feel.
The joy of being right here,
Right now.
Having gotten this far.
Of having moved through all the things you've moved through to get you here.
So consider how can you celebrate yourself.
Even if it's in the most miniscule way.
Deep breath in.
Long slow breath out.
Inhale,
Lift your chest.
Chest,
Draw the knees toward one another lift yourself up,
Bring your hands to your low back,
Fingertips face down,
Squeeze your elbows toward one another,
Inhale lift the chest.
Exhale,
Press your hips forward.
Breathe out.
Inhale.
Exhale,
Spine to neutral,
Sit your hips down to the heels.
Now bring your right hand to your right foot.
Inhale,
Scoop your left arm overhead.
Sort of press your hips forward.
Maybe your right hand stays on the floor or it finds your hips.
Exhale,
Lower the hips down.
Left hand to the left foot or the left hip.
Inhale,
Open up toward the left this time.
Exhale,
Come back down.
Now both hands to the heels or both hands to the hips.
Inhale,
Press your hips forward,
Lift your chest.
Open up.
Exhale here.
One more,
Breathe in.
And breathe out with the help of your core slowly.
Calm down.
Bring one hip to the floor.
Bring your legs around,
Feet on the floor in front of you a little bit wider than your hips.
Take a moment to windshield wiper the legs side to side if that feels good.
And then bring yourself to a comfortable seat.
Especially if you want to journal.
Or if you'd rather reflect,
Relax,
And just listen to the prompt.
You can bring yourself to a laying down position as well.
But just give yourself a moment to.
Really settle to.
Let yourself find stillness or to grab your pen and paper if you're going to journal today.
Just take a moment to breathe and notice how you feel,
Wherever you choose to be.
Honoring yourself in this moment.
Just like the full moon.
Shines bright in the sky,
Proud.
Of having gotten that far.
So again,
Ask yourself.
What have I accomplished in this cycle?
How will I choose to celebrate myself?
And if you want to take it a little further,
Also consider What can I do to carry this feeling,
This energy,
This momentum forward?
Breathe as you write or as you reflect.
If you have extra time today,
As always,
I invite you.
To stay in stillness or journaling for three to five more minutes.
Otherwise finish the phrase Finish the thought.
And eventually start to bring yourself.
To a comfortable seated position.
Elongate the spine.
Soften the gaze or close your eyes.
And perhaps bring one hand to your chest and one hand to your abdomen.
And perhaps you imagine this bright.
Full moon.
Right in front of you.
Reflecting your light.
Your joy.
Inhale deeply,
Letting it expand front to back,
Side to side,
Top to bottom.
And let it go.
Once you feel complete,
You can release your hands.
And start to blink your eyes open.
Thank you so much for practicing with me and doing this full moon yoga class.
I hope that it has served you.
If so,
Consider subscribing to this channel and I will see you on the next class of the series.
Until then,
Take care and be well.
