Awake & Evolve: Cycle 4 – Backbending Vinyasa Flow

The fourth cycle of Awake and Evolve workouts focuses on energizing and lengthening the muscles to improve athletic performance, with a meditation component to improve concentration and mood.


Center yourself in a seated pose finding a natural breath pattern for 3-5 minutes. If you are feeling energetic today, move through 5 slow sun salutations to gently warm the body.
Cat/Cow Vinyasa
Come to a tabletop position, placing your knees hip distance apart and your hands shoulder distance apart. As you inhale, arch and open your spine up towards the ceiling, and as you exhale, round your spine and hollow out your belly arching your spine in the opposite direction. Inhale and exhale in this gentle flowing vinyasa of cat/cow poses for 20 breath cycles resting in Child’s Pose or Downward Dog if needed.
Bridge Vinyasa
Coming onto your back, begin by bending your knees and setting your feet on the floor, bringing your heels close to your bottom. Take a deep inhale, and as you exhale, press your inner feet and arms actively into the floor. Then push your tailbone upward and lift your bottom off the floor. Keep your thighs and inner feet as parallel as possible, and work towards clasping the hands rolling your weight on the tops of your shoulders. Continue to lift your buttocks and thighs and keep your knees over the heels. Hold for 5-10 breaths and release gently onto your back. Repeat 5 slow rounds.
Bow Pose Vinyasa
Moving slowly, begin to come back to your belly, reaching back and grabbing your feet. Bringing your heels as close as you can to your bottom and take hold of your ankles. Try to keep the knees close and at about the width of your hips. As you inhale, strongly lift your feet and then your thighs. As you lift, begin to open your heart and draw the shoulders away from your ears. When you come out of the pose try to come down on the exhale. Repeat this pose 3-5 rounds, flowing with your breath, and holding 5-10 breaths each round.
Forward Bend
Bring your body into a seated pose, extending the legs out in front of you. As you inhale lengthen the spine and open the chest, as you exhale begin to fold the body and drape it over the legs. You can grab your toes or use a strap if needed. As you inhale, lengthen even more in the spine, and as you exhale fold in deeper in the forward fold. Hold this pose for 2 minutes or about 10-15 long breaths.