waning moon surrender : virabhadrasana-to-balasana




• Strengthens your shoulders, arms, thighs, ankles and the muscles of your back.

• Expands your chest, lungs and shoulders.

• Stretches your hip flexors, abdomen, and ankles.

• Develops stamina and endurance in your thighs and core muscles.

• Stimulates abdominal organs and digestion.

• Improves your balance, concentration, and core awareness.


standing at the top of your mat in tadasana (mountain pose), take a wide step back with one foot, planting that foot with the toes turned slightly inward. bend deep into the front knee, making sure the stance is wide enough so that the knee doesn't bend past the ankle. keep hips turned square toward the front edge of the mat. reach the arms up over head, press the shoulders down away from the ears. engage the back leg, so there is a nice long line of energy.

you are strong. you are steady. open up to receive your innate power. claim it. breathe into it. 
carefully step back to the front of the mat to mountain pose and repeat on the other side.



Careful! {Know your edge}

Heart problems

High blood pressure

Medical conditions that affect balance

Shoulder Problems (Tendonitis or Bursitis) - As your arms are raised, keep your hands open and arms parallel to avoid compression into the shoulder joint.

Neck Problems - Maintain eyes forward and keep your chin parallel to the ground.


Also, Try…

-If it is difficult to keep the back heel grounded, move your left foot a few inches to the left so your heels are staggered and not aligned.

-If it is difficult to balance, or the pose is too deep, decrease the distance between your feet several inches; ensure that your right knee is still over the heel and not over the toes.

-To go deeper, move your left heel back a few more inches and bring your right thigh parallel with the floor; ensure that your right knee is still over the heel and not over the toes, and keep your tailbone reaching lightly under.

-For more challenge, bring the palms together in prayer as the arms are raised; keep your shoulders from rising and continue to hug the shoulder blades into the back; lightly press the pinky region of your palms together moving more energy up the arms and creating a subtle external rotation of the arms.


from warrior I, open up the hips & torso to face the wide edge of the mat. release the arms out to the sides, parallel to the ground. keep the shoulders wide, palms down, both arms energized. torso stays aligned to the center of the body... let go of what was in the past, and don't worry about what will be in the future. stay right here in the present. gently gaze out past the horizon of your fingertips. 
you are fierce and mighty. feel it. own it. 
carefully step back to the front of the mat to mountain pose and repeat on the other side.



from all fours, sit the hips back to the heels and rest your head and your heart to the floor. close the eyes. 
with a big belly sigh, exhale and release anything you might be holding in your body. sink deep. melt. really let yourself go. as you inhale, give back to yourself. let that prana cleanse you. visualize a healing, golden light entering in at the crown of your head, filling up your entire being. purifying your body, spirit, and mind. 
see yourself as pure and innocent like a child. you are safe. you are protected. you are supported.


stay here for a while.