Awake & Evolve: Cycle 2 – Advanced Pose Play

The second cycle of Awake & Evolve workouts focuses on using the breath, building upper body stamina, and fostering a habit of regular meditation.

Side Angle Pose

Starting in Warrior 2 Pose on the right side, begin to move into Side Angle Pose by releasing your elbow on the thigh or your fingertips to the floor next to your front foot. Extend your arm alongside the ear, relaxing the shoulder down the back. Feel an opening in the side waist as you stretch and energize the arm. Take 10-15 deep breaths in this pose.

Half Moon Pose

From Side Angle Pose gently move into Half Moon Pose. Press your right fingertips or hand into the floor and right heel firmly down for support. Straighten your standing right leg, while lifting the left leg parallel to the floor. Extend actively through the left heel, being mindful not to hyperextend the standing knee. Rotate your upper torso to the right side drawing energy up from the floor into the standing leg, and up through the arm. Stay with the pose for 5-10 breaths.

“Flipped” Downward Dog Pose

From downward dog pose extend the right leg behind you and open your hip by swinging it over to the left side of your mat for a “flipped” down dog pose. Your left arm and leg support your body as the right arm extends up and out, and the right ball of the foot supports you gently on the floor. Hold this pose for 3-5 breaths.

Crow/Side Crow Pose

From downward dog come down into a squat position with your feet a few inches wider than hip distance apart. If you have any issues with flexibility and can not place your heels down to the floor, then add a folded blanket under the heels. In the squat pose your knees should be wider than your hips. Stay in this squat for 10-15 breaths or challenge yourself with crow pose. From the squat, lean the torso forward and stretch your arms forward, bend your elbows and place your hands on the floor. Come up onto the balls of your feet and lean forward putting the weight of your body onto the upper arms. Round your back and draw you belly in super tight to support your balance. Try to feel the legs squeezing against the arms as you press the hands firmly to the floor. Gaze forward or lift your head slightly finding a focus point for balance. Try to hold each pose for 3-5 breaths. For a greater challenge move into side crow pose on each side holding for 3-5 breaths.

*Yogi’s Tip- grab a few pillows to place in front of your body so you have a place to crash if needed for arm balances.

Challenge Flow: Move through these poses linking each pose with breath for 6 cycles (3 on each side).


On your back or supported with props for your level of comfort, begin to close the eyes and relax the breath. Progressively go through the body relaxing and releasing with each exhale. Stay here for at least 10 minutes or as long as you wish. To come out, roll off to your side coming to a seated position and taking a few breaths, noticing the difference in your internal state.