Awake & Evolve: Cycle 3 – Twisting Side Plank Cardio 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.


Forward Bend
Start with the feet hip distance apart in a deep standing forward bend. As you fold over release the spine and grab opposite elbows to fold deeper in the forward bend. Stay here for 10-15 deep breaths.
Revolved Half Moon Pose

Place the left hand on the floor about a foot in front of the right foot. Straighten up through the right leg as you lift up the left leg. Next twist the torso to the right, and bring the right arm up toward the ceiling as you look up to the right hand. Stay in the pose for 5-10 breaths and then move with your breath to the opposite side.
Downward Dog Pose

Find downward dog pose by bringing the hands shoulder width apart and feet hip with apart. As you inhale, press the hands and feet down into your mat. As you exhale, lengthen through your spine and release the shoulders down the back. With your next exhale, stretch your heels down further toward the floor. Try to firm your outer arms and press the base of the index fingers actively into the floor. Stay in downward dog for 5-10 deep breaths.
Side Plank Pose

From downward dog shift your weight onto your right arm as you roll onto the outside of your right foot. Stack the left foot on top of the right and energize through the legs. Extend the left arm up toward the ceiling as you look up to the hand.

***Yogi’s Tip: To go deeper grab the toe of the left leg and extend the leg up towards the ceiling for 10 deep breaths. Move with your breath into the opposite side.

Move through the sequence of poses 5-10 rounds on each side, using the breath to flow through each pose.

Do Not Sell My Personal Information