Awake & Evolve: Cycle 4 – Evening Wind Down 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.


Seated Twist

Come to a seated position taking a quick twist to release the spine and prepare the body to go deeper. Crossing your right leg over you left and taking a gentle spinal release for 10-15 breaths Repeat on the opposite side.


Spinal Release Flow

Lay down on to your spine and take 10 deep breaths. Bend your knees and set 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. Next push your tailbone upward toward the ceiling and lift your bottom off the floor. Keep your thighs and inner feet as parallel as possible and work towards clasping the hands and rolling your weight on the tops of your shoulders. Continue to lift your buttocks and keep your knees over the heels. Hold for 1-3 breaths and release gently onto your back. Repeat 5-10 rounds.



Come back to a supine position releasing the entire body against the floor. Scan the body for areas of tightness and stress. Use the breath to go in deeper, closing the eyes and relaxing for 3-5 minutes.

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