Awake & Evolve: Cycle 3 – Bird of Paradise Flow

The third cycle of Awake & Evolve workouts builds strength and endurance in the lower body, with brief meditations to calm the mind and relieve stress.


Upward Dog
Start by lying on your belly and begin 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 rounds.
Chair with Deep Twist

Start in mountain pose. Begin to bend both legs and squat down into chair pose. Bring your arms and palms together overhead. Stay in chair pose as you bring your hands together in prayer pose at the center of your chest. Twist your torso to the right and bring your arms over to that side by placing your left elbow on the outside of your right knee. Use your arms against your leg to twist, and turn your torso so your chest forms a 90 degree angle with the floor. If you wish to go deeper open the arms extending the top arm up towards the ceiling and the bottom arm towards the floor. Stay in the pose for 5 breaths. Repeat the twist on the opposite side. Repeat this cycle of twisting chair for 5 rounds.
Bird of Paradise

Come to a squatting position and reach underneath to bind your arms. Find your drishti or focus point as you shift your weight into your right leg (the unbound leg). Slowly begin to bring yourself up to a standing pose. Stay here or to go deeper extend the bound leg and pointing the toe and lengthening through the spine. Hold the pose for 5 deep breaths. Repeat on the other side for 2 cycles of the pose.
**Yogi’s Challenge**
Side Crow Arm Balance

Come to a squatting position and bring your hands to the ground in front of you. Come up on to the balls of your feet, looking down to see your palms flat on the floor in front of you about shoulder’s distance apart. From this position turn your knees to face the right side as you lean forward onto the hands. Try to keep your head lifted as you balance your hips on top of the left arm and your knees on top of the right arm. Stay in the pose for 5 breaths and come down and try the other side. Repeat if desired.

**Yogi’s Tip– Try lifting one foot up at a time and keep your head looking up or slightly forward. Place a pillow or blanket in front of you for a crash landing pad.