Awake & Evolve: Cycle 4 – Creating Calm 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.


Starting in a comfortable seated pose begin to find your natural breath pattern and shift towards a deep belly breath. Delve into the mind and ask what the body needs for today if your are feeling energetic complete 5- 10 rounds of a warming sun salutation. If your energy level is low and you need some grounding proceed to the down dog/child’s pose flow.


In this simple flow you will alternate between long holds in child’s pose and downward dog. When working through this flow try to use a breath count, stop watch, or timer and keep the eyes closed through the series to allow the mind to dive deeper in the flow.

Down Dog/Child’s Pose Vinyasa

Spend 1 minute in child’s pose and then move into 1 minute of downward dog pose try to commit to completing 5-10 rounds.

Child’s Pose

Coming on to your knees bring your big toes together and sit on your heels, try to separate your knees about as wide as your hips. Inhale and exhale through the nose and drape the body between your thighs. Lengthen through your entire spine and bring your tailbone down and away from the pelvis. Chose a hand variation that works for you, either laying your hands on the floor alongside your torso with the palms up or in front of you body on the floor. You can also experiment with reaching back and touching the feet which sends calming message through the body preparing for release and relaxation.

Downward Dog

Finding your downward dog pose bring the hands shoulder width apart and feet hip with apart. As you exhale lengthen through your spine and release the shoulders down the back. With your next exhale stretch your heels down toward the floor. Try to firm your outer arms and press the bases of the index fingers actively into the floor. Let the head release between the arms, be careful not to hold tension or tightness in the neck and shoulders.



Lying on your back or supported with props for your level of comfort, begin to close the eyes and relax the breath. Progressively go through the body relaxing and releasing with each exhale. Stay here for at least 5 minutes or as long as you wish. To come out roll off to your side coming to a seated position and taking a few breaths, noticing the difference in your internal state.

*Yogi’s Tip – When coming out of savasana if you are proceeding with your day or needing energy roll of to your right side which corresponds with sun energy. If you are wanting to maintain a sense of calm and doing this practice in the evening or making your way to sleep roll off to your left side which corresponds with moon energy and relaxation.

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