In the Ashtanga yoga tradition, and in several other lunar-based practice lineages, full moon and new moon days are rest days — no asana practice. The convention traces back to K. Pattabhi Jois and the Mysore tradition, and it draws on a much older idea in yogic and Vedic thought: the moon governs the tides of the ocean, and the body — mostly water — is thought to respond to the same pull.
On the full moon, energy is considered to run high and outward — practicing hard on top of that is thought to risk injury or agitation. On the new moon, energy runs low and inward — pushing against that is thought to work against the body rather than with it. Whether or not you take the tidal explanation literally, the practical wisdom holds up: a rhythm that includes rest is more sustainable than one that doesn't.
This isn't a day off from awareness. It's a scheduled exhale — one built into the calendar so you don't have to negotiate it with yourself every time.
Breathwork asks nothing of the joints or the nervous system the way asana does. A slow, seated practice — nadi shodhana or simple box breathing — keeps you present without the exertion.
Learn how →Moon days are traditionally considered good for going inward. Even ten quiet minutes of seated attention counts as practice — just a different muscle.
Learn how →New moons suit setting intentions; full moons suit reviewing them. Write down what you're releasing or what you're planting — the lunar cycle gives you a natural prompt twice a month.
Learn how →Sit outside under the moon, the way you might sunbathe. No agenda beyond being lit by it. It's less about ritual and more about noticing the sky for once.
Learn how →Nadi shodhana (alternate nostril breathing): Sit comfortably. Close the right nostril with your thumb, inhale through the left for a slow count of 4. Close the left nostril with your ring finger, release the right, and exhale through the right for a count of 4. Inhale through the right, switch, exhale through the left. That's one round — repeat for 5–10 rounds.
Box breathing: Inhale for 4 counts, hold for 4, exhale for 4, hold for 4. Repeat for 5–10 rounds. Simple enough to do anywhere, and effective at settling the nervous system before or after a quiet day.
Mindfulness: Sit with your eyes closed and attention on the breath. When your mind wanders — it will — just notice, and return to the breath. No need to stop thoughts, only to notice them. Start with 10 minutes.
Trataka (candle gazing): Light a candle at eye level, about an arm's length away, in a dark room. Gaze steadily at the flame without blinking for as long as comfortable, then close your eyes and hold the afterimage in your mind's eye. Repeat 2–3 times.
New moon: Write down what you want to start, build, or invite in over the coming cycle. Be specific — not just "more calm" but what that would actually look like in your week.
Full moon: Write down what's come to a head or come to light. What are you ready to release? What did the last two weeks teach you? Full moons suit reflection more than new intentions.
Find a spot with a clear view of the sky — a balcony, yard, or window ledge works. Sit or lie down where the moonlight reaches you, ideally for 10–20 minutes. Some people bathe under direct moonlight, others simply sit outside under the night sky near the full or new moon. There's no technique to get right — the practice is presence, not performance.
Lunar eclipses are visible anywhere the moon is above the horizon at the time. Solar eclipses are only visible from a narrow path on Earth — check whether you're in range before making plans.