Awake & Evolve: Cycle 4 – Dancing Warrior 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.


Find a standing mountain pose, grounding your feet down lengthening through the spine and relaxing your gaze. Take a few minutes finding your breath and relaxing your mind, preparing for your practice. Warm your body working through 5 -10 rounds of sun salutations.


Dancing Warrior Vinyasa

Flow into Warrior 2 pose for 5 deep breaths. Starting on the right leg first turning your right foot in 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 and you front middle finger taking 5 deep breaths. Stay here for 5 breaths and then move into side angle pose by releasing your elbow on the thigh or your fingertips to the floor next to you front foot. From there extend your left arm straight up toward the ceiling or along side the ear relaxing the shoulder down the back. Take 5 long slow breaths in side angle pose feeling a deep hip opening. If you want to go deeper in the pose begin to move into the wrap grabbling hands or fingers underneath the leg for a deep twist and hip opening. Repeat the entire series on the left side. After completing one slow round on each side begin to flow with the 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 of the dancing warrior vinyasa.



Work you way into splits on the right side using any props you need and being mindful of taking your time and working with your breath. Hold the pose for 10-15 breaths and repeat on the opposite side.