Drop your pitchfork and grab your yoga mat. Whether you’re stretching for a ghoul’s night out or recovering from last night’s mystery green witches brew, this Halloween yoga sequence will help you hocus, pocus, and refocus.
Step by step: Come into a tabletop position by aligning shoulders over hands and hips over knees. Then inhale and lengthen the spine to flatten the back. As you exhale, tuck your chin into your chest like a black cat. Press your palms into the ground, and round your back toward the full moon.
Step by step: From Cat pose, tuck your toes and come into a yoga squat. Place your hands on the ground in front of you, shoulder-distant apart, with fingers spread wide. Lift your heels and place your knees in your armpits. Then shift your weight forward and lift your hips until you are balancing on your hands. Stay here for a few breaths. Exhale and bring your feet back down to the earth.
Sanskrit: Ardha Chandrasana
Step by step: Press through your feet and rise into Mountain pose. Step your left foot back, around 3-4 feet, and turn your toes to face the left edge of your mat. Bend your right knee and place your right hand on the floor, around 12 inches in front of you. Shift your weight into your right leg and raise your left leg until it’s parallel to the ground. Reach your left arm toward the moon and open your torso. Stay here for a few breaths. Then lower the leg and step your feet together, returning to Mountain pose. Repeat on the opposite side.
Step by step: Kneel on the floor with your knees hip-distance apart. Press the tops of your feet into the earth and place your hands on your lower back, fingers pointing down. Inhale and lengthen your spine while tucking your tailbone. Roll your shoulders down to open your heart. Slowly lean back and bring your hands to the soles of your feet, one at a time. Lift your chest and shine your heart toward the full moon—like a werewolf! (Howling is optional.)
To exit, exhale and slowly rise, leading with your wolf heart.
Step by step: Sit on the floor with your legs together and extended in front of you. Flex your toes. Place your hands on the floor beside your hips with fingers pointing forward. Press through your palms to lengthen the spine. Reach the crown of your skull toward the moonlit sky and rise from the dead.
Step by step: From Dandasana, slowly recline onto your back. Release your legs and allow the feet to turn out naturally. Rest your arms alongside the body with palms facing upward. Close your eyes and feel your limbs sink into the earth. Relax every muscle in your body, from the tips of your toes to the crown of your head. Soften your tongue, lips, jaw, eyebrows, and forehead. Let your eyes relax into their sockets.
Allow yourself to rest—in peace.