Awake & Evolve: Cycle 3 – Energizing Backbend 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.


Complete 10-15 Sun Salutations to warm the body.
Camel Pose Flow

Begin by coming up onto your knees. Reach your hands back one at a time to grab your heels. Press your hips forward as you open through the heart center. Your hips should be pressing forward over your knees. Relax your head and neck back naturally, opening through the neck and chest. Stay here for 5 deep breaths.

When you are ready to release, gently come up and either sit on the knees for 5 deep breaths or fold over into child’s pose. Repeat the pose 5 or more rounds (each time taking 5 breaths in the pose and 5 breaths to rest).

Yogi’s Tip: Try to curl your toes under if you cannot reach your heels. If you have sensitive knees, add a blanket or towel for extra padding under your knees. To go deeper into the pose, extend one arm up to the ceiling as the other arm grabs the foot, alternating the arms in a flow. Hold each variation for at least 5-10 breaths. Repeat 5 or more rounds, depending on your energy level.