Awake & Evolve: Cycle 1 – Pigeon Pose Practice

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


Start on your back in a comfortable position for 3-5 minutes centering yourself with your breath.


Pigeon Pose

Start by extending your left leg back behind you on your mat. Begin to heel toe the right foot over and find a single legged pigeon pose. Your back left leg should extend straight out of the hip behind you and rotate slightly inward. Using your breath inhale and exhale as you drape your body over the right leg coming up on the inhale and folding over on the exhale. Stay with the first stage of the pigeon pose for at least 2-3 minutes.

To move deeper in pigeon pose reach back and grab your left foot drawing in towards your body. Depending on your level of flexibility in the pose you may need to use a strap or belt. Stay here with this pose for 1 minute. Next try to reach back and connect the hands for a deep shoulder stretch reaching the right arm over to meet the left. Listen to your body finding a comfortable, yet active stretch holding for 1 minute. Repeat the pigeon pose flow on the left side.


Legs Up the Wall Restorative Pose

Find a wall space and place the legs up the wall for 5 minutes or longer. Use a pillow or blanket to aid in relaxing your spine and neck.

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