Release your shoulders as you reach palms to sacrum, fingertips pointing downward.
Draw your elbows together and use your hands to press your hips forward, bending through the thoracic spine.
Allow your head to gently drop back, lengthening through your Throat Chakra as you breathe deeply.
Continue pressing the hips forward as you bend back, only going as far as what feels good.
Hold for 3 deep breaths and press into your sacrum to come back to Tadasana.
Fold forward to relieve any compression in the lumbar spine.
Exhale to release the shoulders down the back.
Inhale, and then exhale into the backbend, lifting from your heart.
Lengthen the middle of the spine away from you as you grow long out of the lumbar spine.
Keep the biceps framed by the ears and shoulders engaged and down, to prevent shrugging.
Press down through the feet, using your hands to guide you back up.
Release your hands by your sides and take a breath in Tadasana.
Exhale to extend the arms overhead toWarrior I(Virabhadrasana I).
Feel the deep release in your trapezius muscles as you draw the fingertips just below your nose.
Inhale to send the palms overhead, still wrapped, exhale to bow yourself forward.
Breathe deeply for 5 breaths.
Flip the front palm skyward and tip your torso back on an exhale.
Gently release the head back if it feels good.
Take 5 deep breaths, finding more length on the right side of the body with each exhale.
Your triceps are working to draw your elbows toward straight as you extend the left arm to the sky.
Let your gaze naturally follow.
Reach for the moon with your fingertips and smile.
Hold for 3-5 breaths, keeping your gaze soft, yet focused maintaining your drishti.
Draw the heel closer to the left sitting bone for a quad stretch.
Keep spinning your chest and gaze toward the sky, opening your heart to let the moonlight pour in.
Breathe for 3 breaths and release the foot back to Half Moon.
On an inhale, sweep the arms overhead to interlace all of the fingers except for the index fingers.
Exhale to soften the shoulders down your back.
Release your fingertips to either side of the front foot.
Wild Thing (Camatkarasana)
From Low Lunge, step back toDownward Dog.
On an inhale, lift the right foot high behind you.
Exhale to bend the right knee, shifting your weight to the left hand and foot.
Get adventurous and flip your Dog over to Wild Thing.
To practice this pose safely, ensure you are keeping your hips lifted.
Keeping both knees slightly bent, ground through the outer edge of the left foot.
Shift your weight into your right palm, extending your left arm overhead.
Ground through the outer edge of the right foot, and the inner edge of the left.
The legs are forming an expansive triangular shape as you rotate the heart open, lifted through your hips.
Hold for 3 breaths and come back to Downward Dog.
Inhale to press into your sacrum with your palms and exhale to lift through your heart.
Keep pressing your hips forward as your heart opens wide.
Lengthen through the throat and hold for a breath or two.
Gently release the head back, mindful to not compress the cervical spine.
Close your eyes and notice what may have come up.
Remove and flesh from under your sitting bones and inhale, lengthening through your chest.
Exhale to walk your hands out in front of you.
Inhale to find more length out of the waist, exhaling to find more release.
Breathe deeply for at least 10 breaths, finding release and restoration with every exhale.
Revisit your intentions for the full moon here what is it that you oughta let go of?
What is it that you better bring forth?
Take a vinyasa and repeat each pose on the other side of your body.
Gallery Credit: Beth Kessler for mindbodygreen
