Awake & Evolve: Cycle 1 – IT Band, Glute and Hamstring Flow

The first cycle of Awake & Evolve workouts focuses on balancing the chakras and relieving stress and tension with gentle yoga stretches.

Props needed: Yoga mat, strap, and stopwatch.


Start in a supine position, relaxing and centering with a natural breath pattern. Stay here for 3-5 minutes.


Begin by bringing your right knee into you chest, holding for 5 deep breaths. Bring your head up to your knee for 10 rounds using your breath. Repeat on the left side. Extend the right leg up toward the ceiling grabbing the big toe with the index and middle finger (use a strap if needed). Draw the knee into the extended leg holding for 2 minutes. Repeat on the left side. Make your way into downward dog, holding for 15 deep breaths.


From down dog make your way to a standing forward bend position. Extend your right leg up towards the ceiling for standing splits holding for about 15 deep breaths then move into the left side. Bring both legs down to a stand forward bend to finish feet hips distance apart, letting your head relax down towards the floor for 15 deep breaths.

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