At this time of year, darkness is encroaching in the Northern Hemisphere. We feel it a little more each night—the days are shorter, the light fades earlier. This season of darkness embodies the energy of the Enchantress.

Wild. Magical. Emotional. Powerful. Hers is the trickiest of the feminine energies we navigate as cyclical beings. 

As a woman, you want to work with the Enchantress not fight against her.

By giving in to your inner darkness, not only will you stop suffering from the ups and downs of PMS (or perimenopause), the Enchantress will point you straight to the path of your soul’s deepest calling.

That’s why I am so excited to share the Moon Goddess Enchantress Yoga Flow with you, right out of my brand new workbook!

Moon Goddess: A Feminine Approach to Yoga and Cyclical Living

You’ll discover the secret to channel the power and potential of the pre-menstrual energy with this yoga flow I designed.

Instead of trying to push away that not-so-good feeling and tell yourself it’s all in your head, stop. Listen and pay attention.

The reason you generally feel at odds premenstrually is because your inner Enchantress is asking you to look at what’s not working in your life. When you resist, it shows up as the two-headed monster PMS.

If you push against the natural flow of progesterone to slow you down because you’re fighting to stay in the action-oriented energy of the first half of your cycle, you will feel like you’re going crazy. 

Even worse, you’ll deplete your energy stores for the next cycle, and miss out on the rest and replenishment that this part of your hormonal cycle has for you.

The Moon Goddess Enchantress Yoga Flow gently guides you into this energetic change as you move from a standing practice to one where you lie belly-to-belly with the earth.

The more you recognize how your feminine cycles are mirrored by the cycles of nature, the easier it will be to flow with the cyclic nature of your hormones.

Use this yoga flow to channel the magical, bewitching energy of the Enchantress in the autumn, at the waning moon, or in the premenstrual phase of your cycle.

These poses will help you gain access to your inner muse and smooth out the sometimes impatient, wild, or destructive forces that PMS and the Enchantress get a bad rap for.

Here is the flow!

1. Arm arcs

  • Start in mountain pose, feet parallel and hip-width apart, shoulders back and down, crown of the head reaching up towards the sky, palms facing forward.
  • As you breathe in, bring your arms up in an arc: with your inhale, your arms should be moving out by your sides and up overhead, palms facing each other, arms out at 60 degrees and up to 90 degrees.
  • As you breathe out, follow the same arc, palms down, until your arms are by your sides.
  • Continue for 15 – 26 repetitions, following your own breath.

2. Cat-Cow

  • Come to a tabletop position on your hands and knees: place your hands directly under your shoulders and spread the fingers wide. Maintain the alignment of shoulders over elbows and knees in line with the hips, knees hip-width apart.
  • Press firmly into your hands and the tops of your feet.
  • Engage your core and draw your navel toward your spine.
  • As you inhale, come into cow by lifting the head and the tailbone and opening the heart.
  • With the exhale, transition into cat pose by lowering the head, tucking the chin into the chest and rounding through the spine (arching your back like a cat).
  • Continue for 15 – 26 repetitions.

3. Prone leg lifts

  • Come down onto your belly with your forehead to the mat and your hands by your sides, palms facing up.
  • Draw your belly to spine to engage your core. For additional support, place a cushion under your abdomen.
  • Keep your hips level throughout the exercise.
  • Draw the backs of your shoulders up towards the ceiling for additional support.
  • Lift one leg at a time to hip height, keeping your upper body and head on the mat, remaining active through both legs and pressing the top of foot of the non-raised leg into the mat.
  • Continue for 15 – 26 repetitions for each leg.

4. Prone leg lifts with alternate arm lifts, arms by your sides

  • Remain on your belly in the same position with your forehead resting on the mat.
  • Lift each leg as before, this time raising the alternate arm, engaging your core and keeping backs of shoulders lifted. 
  • For an added challenge, raise the alternate arm in front of you, but only to hip height and keep your head resting on the mat.
  • Continue for 15 – 26 repetitions.

5. Prone Goal Post Arms 

  • Again, remain in the same position, on your belly, forehead to the mat.
  • Engage through both legs, pressing the tops of both feet into the mat.
  • Bend your arms into a “U” shape (like a goal post) so the elbows are in line with your shoulders, arms parallel with your body, palms facing down.
  • Engage your core, with the backs of shoulders lifted. 
  • On your inhale, lift only your arms up to shoulder height, keeping the back of the neck long and your core engaged.
  • Lower your arms down on the exhale.
  • Continue for 15 – 26 repetitions.

6. Sphinx

  • Staying on your belly, separate your legs hip-width apart.
  • Bring your forearms out in front of you, with your elbows in line with your shoulders, and place your hands palm-down on the mat.
  • Press the tops of your feet into the mat, and as you do, inhale, lengthening through the front of your body (core engaged, navel to spine), opening through your heart (shoulders away from the ears), head lifted.
  • Your gaze should be about 3 feet in front of you.
  • Hold this position for 15 – 26 breaths, then slowly release down.

Your female body holds the key to unleash the four goddess energies that manifest through your menstrual cycle. When you access these feminine superpowers through the cyclic nature of your hormones, they will transform every area of your life: career, home, sexuality and spirit.

Want to learn more? Come check out my brand new eWorkbook: Moon Goddess: A Feminine Approach to Yoga and Cyclical Living.

You’ll experience your greatest power – on and off the mat – when you return to the magic of the feminine.


Click here to learn more about Moon Goddess: A Feminine Approach to Yoga and Cyclical Living

Zahra Haji's Moon Goddess Workbook