A Free-Spirited Yoga Practice for the Full Moon in Sagittarius

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As the the full Moon in Sagittarius approaches on Thursday, May 23, 2024, it helps to understand the traits of the sign that holds sway over this lunar cycle.

Sagittarius, a fire sign, is a unique blend of a free-spirited wanderer and a knowledge seeker. Symbolized by the archer, it is passionate, enthusiastic, and endlessly exploratory. Those born under this sign are inclined toward adventure and driven by a deep-seated desire to search for meaning in life.

The full Moon can be a powerful time for understanding and transforming your physical, mental, and emotional experiences. This 30-minute yoga practice can immerse you in the spirit of Sagittarius with each pose cultivating expansion and determination that you can apply wherever needed in your life—and for you to remember that you can always access these fiery traits.

30-Minute Yoga for the Full Moon in Sagittarius

You can ease into your practice by sitting quietly and easing into some stretches from hands and knees before exploring the following poses.

(Photo: Sierra Vandervort)

Fire Hydrants

Start in Tabletop with your hands beneath your shoulders and your knees beneath your hips. Lift your left knee hip height and open your hips toward the left as you bring your heel behind you. Keep your left foot flexed. Breathe here. Then begin tracing large circles with your knee, drawing the knee out to the side, underneath you, and then back up again. After several rounds, switch the direction of your circles. Reset as you come back to Tabletop and then repeat on the other side.

woman practicing yoga in her living room on a mat
(Photo: Sierra Vandervort)

Sun Salutation B with Flying Warrior Pose

From Tabletop, slowly come to standing and make your way to Mountain Pose at the front of the mat. Bend your knees, sink your hips, and sit back in Chair Pose. Exhale as you fold forward into Standing Forward Bend. Inhale as you lift halfway with a flat back and exhale as you step back into Plank and lower into Chaturanga. Inhale as you come into Upward-Facing Dog and exhale your hips up and back into Downward-Facing Dog. Inhale as you step one foot forward between your hands and come into Warrior 1.

Exhale as you lean forward and extend your arms behind you, palms facing each other, for a Flying Warrior 1 variation. Inhale as you lift into Warrior 1 and exhale as you flow into Flying Warrior. Maintain a straight spine as you flow in between these shapes with your breath.

Exhale as you release your hands to the mat, inhale as you come into Up Dog, and exhale your hips back to Downward-Facing Dog. Repeat the flow on the other side.

Woman practicing yoga standing on a mat
(Photo: Sierra Vandervort)

Warrior 2 with Archer Arms

From Downward-Facing Dog, step your right foot forward in between your hands. As you ground your back heel down, rise into Warrior 2. Open your arms out to the sides at shoulder height, creating a T-shape. Extend your gaze forward, maintaining a strong Warrior 2 stance and feeling expansion across your chest.

Bend your left elbow and bring your left hand near your chin as if you’re holding the string of a bow. Extend your right arm forward, fingers pointing like an arrow in line with your gaze. As you exhale, draw your left hand back, keeping your elbow lifted and remaining broad across your chest. Maintain your drishti, or single-pointed focus with your gaze, over your front fingertips. , Feel the power and symbolism of this pose as you set your intention.

woman practicing a yoga post on a mat
(Photo: Sierra Vandervort)

Reverse Warrior with Archer Arms

From Warrior 2, keep your legs and arms the same as you lift your chest and lean back into Reverse Warrior. Inhale deeply as you lift your right side, extending your right arm overhead with fingertips reaching up and your back elbow pointing toward your back foot. Keep your Warrior 2 legs strong and grounded. Breathe steadily and maintain your gaze over your fingertips, embodying the essence of a warrior with intention and grace. Return to Warrior 2.

woman practicing a yoga pose on a mat bending to the side
(Photo: Sierra Vandervort)

Extended Side Angle (Utthita Parsvakonasana)

From Warrior 2, lean forward and rest your right forearm on your front thigh or reach it toward the mat or a block. Extend your left arm overhead in Extended Side Angle. Keep your front knee bent and your hips facing the long side of the mat as you lengthen through the side body. Stay here for several breaths and then return to Warrior 2.

woman practicing a yoga pose bending over on a mat
(Photo: Sierra Vandervort)

Wide-Legged Standing Forward Bend (Prasarita Padottanasana)

From Side Angle Pose, exhale as you release your hands down to the mat on either side of your right foot. Pivot to face the long side of the mat. Inhale as you lengthen your spine and then exhale as you hinge forward at your hips, folding with a flat back in Wide-Legged Standing Forward Bend. Release your head toward the mat, allowing your arms to hang freely or you can hold onto your ankles or the sides of your feet. Press into the mat with your feet and feel the stretch in your hamstrings and lower back. Breathe here.

woman practicing a half split yoga pose on a mat
(Photo: Sierra Vandervort)

Half Splits

From Wide-Legged Forward Fold, inhale as you lift your torso halfway and lengthen through your spine. Bring your hands to your hips and come into a Low Lunge facing the front of the mat. Place your fingertips on the mat or blocks on either side of your front foot. Inhale as you lengthen through your back, exhale as you lean your chest forward and straighten your front leg in Half Splits. Keep your hips over your back knee. Draw the toes of your front foot toward your face and feel a stretch along the back of your right leg.

Reset in Downward-Facing Dog before repeating the series on the second side.

woman practicing a yoga pose on a mat
(Photo: Sierra Vandervort)

Bound Angle (Baddha Konasana)

Sit on the mat with your knees bent and the bottoms of your feet together, allowing your knees to fall open to the sides in Bound Angle. Slide your feet away from your hips a comfortable distance and feel free to sit on a folded blanket or pillow if that’s more comfortable. Rest your hands on your feet or ankles. Sit tall and lengthen your spine. Breathe here, feeling the stretch in your hips and inner thighs. To release, straighten your legs.

woman bending towards her left foot and practicing a yoga pose on a mat
(Photo: Sierra Vandervort)

Head-to-Knee Pose (Janu Sirsasana)

Sit on the floor with your left leg straight and your right foot against your inner left thigh. Inhale as you lengthen your spine and then exhale as you hinge forward from your hips over your straight leg, keeping your lower back flat, in Janu Sirsasana. Breathe here. To release, inhale and slowly sit back up, then switch legs and repeat on the other side.

woman with legs tucked in practicing a yoga pose on a mat
(Photo: Sierra Vandervort)

Reclined Shoelace Pose

To come into Reclined Shoelace Pose, lie on your back with your knees bent and feet flat on the mat. Cross your left thigh over your right thigh, stacking them directly on top of each other as you would in Cow-Face Pose. Flex both feet to protect your knees. Reach through and clasp your hands around your right shin, gently pulling your knees towards your chest. Keep your shoulders and neck relaxed and focus on feeling the stretch in your hips and glutes. Stay here for several breaths. Release and switch sides, crossing your right thigh over your left knee and repeat the pose on this side.

woman practicing yoga poses on a mat
(Photo: Sierra Vandervort)

Corpse Pose (Savasana)

Find a comfortable Savasana position lying on your back with your legs extended. Consider resting your hands on your belly, palms down, for a grounding vibe or relax your arms alongside your body, palms up, for a more expansive and receptive vibe. Close your eyes and take several long, slow, deep breaths, allowing your body to surrender entirely to the support of the ground beneath you. As you exhale, release any residual tension or stress, symbolizing the openness of Sagittarius’ adventurous spirit. Let your breath fall into a rhythmic flow and focus your awareness on that as you linger here for several minutes. Let Sagittarius’ boundless optimism escort you to a state of inner tranquility.

RELATED: What the full Moon in Sagittarius Means for You

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