Awake & Evolve: Cycle 2 – All About Arms

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


Forearm Plank Pose
Challenge your strength and stamina in a forearm plank tabata practice. Start by holding forearm plank for 20 seconds, then take 10 seconds of rest, for 8 rounds. Rest as needed before moving on to plank pose.
Plank Pose

Next, continue your challenge as you hold plank pose for another 8 rounds of tabata. This time holding full plank, for 20 seconds of work, and then rest in forearm plank for 10 seconds. Rest as needed before moving on to upward dog pose.
Upward Dog Pose

Start by lying on your belly, beginning to stretch your legs back, placing the tops of your feet on the floor. As you inhale press your hands firmly into the floor, straighten your arms, and lift your torso. Try to press the tailbone toward the pubis and and gently firm the buttocks. As you take in each inhale lift through the top of the sternum and feel the heart open. Hold here for 5-10 breaths. Repeat 5 full rounds with breath.
Heart Opening Pose

Finish with a deep chest opening pose, by taking the body into a child’s pose like stance. Next move the hands forward a few inches, as you exhale, move your bottom back toward your heels. With active arms, try to keep your elbows off of your mat as you drop your forehead down towards the mat, relaxing your neck. Stretch your spine gently as you press your hands down. Stay in the pose for 10-15 deep breaths.