Awake & Evolve: Cycle 4 – Balance 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.


Standing Mountain Pose

Start by centering yourself in a standing mountain pose with your feet hip distance apart for 15-20 deep breaths. As you inhale, extend the arms above the head, lengthening and extending. As youexhale bring the hands down to prayer position.


Balance Flow Vinyasa

Warrior 2 – Reverse Warrior -Side Angle Pose – Tree Pose – Dancer Pose

Flow through this vinyasa like water, using your breath to ignite your internal fire.

Begin by flowing into Warrior 2 pose for 5 deep breaths. Starting on the right leg, first place your right foot in front, slightly to the right, and your left foot out to the left at about 90 degrees. Try to find your alignment, squaring the hips to the side wall. Feel your thighs become strong as you deeply lunge into the warrior 2 pose. Stretch and lengthen through the arms, turning your head to gaze at your front middle finger. Stay here for 5 breaths, and then move into reverse warrior pose, extending the right arm up as you lengthen the left arm down and back. Stay here for 5 deep breaths.

From reverse warrior gently move through to Side Angle Pose by releasing your elbow on the thigh or your fingertips to the floor next to your front right foot. From there, extend your left arm straight up toward the ceiling or along the side of the ear, relaxing the shoulder down the back. Take 5 long slow breaths in side angle pose, feeling a deep hip and shoulder opening. After 5 breaths in side angle pose, step through into Tree Pose for 5 deep breaths. Standing on your right leg bring your left leg into the tree position either on the shin or upper thigh area, depending on your flexibility level. Now find your drishti, or focus point on the floor in front of you. Count 5 deep breaths balancing in Tree Pose.

From Tree Pose, gently flow into Dancer Pose. Grabbing the outside of the right foot, still standing on the left leg open the spine and heart center in full Dancer Pose. Take 5 deep breaths in Dancer Pose.

Repeat the entire series on the left side. After completing one slow round on each side, begin to flow with your breath through the vinyasa at your own pace. For this cycle take only 1-3 deep breaths in each pose, try to work though at least 5 rounds on each side.


Seated Meditation