Awake & Evolve: Cycle 1 – Short Practice

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

Grab a timer for this short yoga practice.



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


Downward Dog Holds

Bring the body into downward dog for 1 minute and breathing deeply in and out through the nose. Get comfortable in the pose during the hold, adjusting the body as you keep the hands shoulder width apart and feet hip width apart.Take 3-5 round of the downward dog hold resting as needed.


Seated Spinal Twist

Find a comfortable seated position crossing left leg over the right leg for a seated twist. As you inhale lengthen through the spine and as you exhale twist deeper into the spine. Hold the pose for 1 minute on each side.


Pigeon Pose

From a seated position, simply swing your left leg back behind you to find king pigeon pose. If you wish to go deeper and open the shoulders, you may take the arm bind and twist to look back behind you. Hold each side for 1 minute.


Meditation Practice

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