On this Silent Sunday, we find ourselves feeling the energy of a Full Moon. As noted two weeks ago, this moon will balance the unsettling New Moon of August 8; today’s moon will provide unusually pleasant vibrations. Nonetheless, any Full Moon inherently brings the heightened stimuli of a month’s worth of lunar energy
As many yogis know, Full Moon Days suggest a pacifying practice: Movements should be gentle, rest ample, and breath slower and deeper. Today’s session commits to those principles, and adds another—perhaps lesser known—aspect to consider: release and expulsion. As the moon moved through its phases, we, too, gathered and likely stored energy: With the Full Moon comes a time to release unnecessary emotion or thought. Think of the end of a year—the energetic culmination of 12 months—when one anticipates a fresh start. Many practices at that time call for a “detoxifying” approach: Wring out and jettison unwanted energies, in order to make room for the new.
Lunar energy is a bit more specific: In general, moon characteristics are “feminine,” i.e., yin. In the Full Moon phase, however, the cumulative energy takes on a more yang vibration: up and out, versus down and in. The balancing act that is the foundation of today’s practice occurs through the Heart Center: This seat of inner peace, compassion, and equanimity can ease the pull and sway of vigorous Full Moon energies. Thus, the following session will focus on two intentions: Open the Heart, and root out extraneous, stagnant energy.
Special note: Because this Silent Sunday centers on gentle movement in the chest, shoulders, and upper back, it also would be an excellent way to improve posture and ease stiffness in those areas.
If you enjoy working with essential oils, I suggest a pre-practice anointment with lavender and/or geranium; bergamot or neroli, and/or lemon balm; and chamomile. I tend to respond well to the use of several oils, either blended or individually; you may prefer otherwise. For today’s session, I would dab 1-2 drops of bergamot on the low belly (an inch or two below the navel) and sacrum. Then, I would dot 1-2 drops of lavender on the Heart Center, and into the tiny depression at the center of the collar bones. Because this addition of essential oils into the practice is optional, follow your intuition: Choose oils that you find grounding (for the lower chakras) and calming (for the Heart Center and upper chest or neck).
Now, stand a few inches in front of a doorway to begin. Lean toward the open door space, and place your forearms on either side of the door frame, elbows several inches above shoulder level. Feel that the armpits are reaching up, as the shoulder blades move down. Allow your full body weight to fall forward; as the chest opens wide, think of bringing the bottom tips of the shoulder blades together. “Hang” here, breathing deeply through the nose, for 30 seconds.
Slowly move out of the door stretch, and come to your usual practice space. Still standing, bend the knees, lean forward to place the hands on the thighs, and begin standing Cat/Cow spinal flexes: Inhale to arch (extend); exhale to round (flex). Continue for 1 minute.
Then, with the knees still slightly bent for support, bring your torso parallel to the ground, and let the arms hang freely. Begin a back and forth swing with the arms: Inhale as the left arm swings forward and the right swings back; exhale as the right comes forward and the left swings back. Move rapidly, bringing the arms to the level of the torso as they reach the apex of the swing. Continue for 1 minute.
Next, help yourself to the floor and onto your right side. Bend the knees, so that the knees are stacked one atop the other, with the feet in line with the buttocks. The right arm reaches out onto the floor at shoulder level, and the left rests on top of it. As you inhale, retract the left arm by drawing back from the shoulder; the hand will slide along the right arm to about the right elbow. Exhale to slide the left arm forward; the hand will likely slide past the right hand and onto the floor. Continue this subtle back and forth roll for 1 minute.
From your side-lying position, open the left arm all the way to the floor on the left: You will be in a reclined twist. If you need to adjust your leg or arm position, do so. Breathe deeply here: Inhale for 4, exhale for 8. Breathe in this way 3-5 times. Then, repeat the entire sequence—upper-body slide-rolls, and reclined twist with deep breathing—on the other side.
Now come onto your back. Bend the knees, feet flat and hip-width apart: Extend both arms straight up and out from the shoulders, and bring the palms together. Inhale, then exhale as you roll the upper body to the left; inhale back to center, then exhale to the right. The arms remain straight; one shoulder will roll off the floor as you rock to the opposite side.
Take a few rocks through the upper body only, and then add the lower body. Inhale: Then, as the arms move left with an exhale, drop both knees to the right. (They do not have to reach the floor.) Inhale arms and legs back to center, and immediately exhale to rock arms right and drop legs to the left. Continue this oppositional, alternating movement for 1 minute.
Finally, bring a soft pillow, or folded towel or blanket under your upper back: The head and neck rest easily on the floor. The bolster should be only thick enough to suggest a subtle opening to the Heart Center. With the legs long and arms resting palms-up on the floor, remain in this restorative rest for 1-3 minutes. Then, remove the prop, and settle into traditional Svasana for as long as you like.