Awake & Evolve: Cycle 4 – Finding Your Balance Mandala 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 Child’s Pose begin to relax the breath extending your arms out in front of you to open your shoulders. Drop the forehead towards the floor and count 10-15 deep breaths.

Balance Mandala


Move from downward dog flowing into Warrior 2 pose with your breath. Starting on the right leg first and 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 at your front middle finger. Stay here for 10-15 deep breaths.


Tree Pose Flow

From Warrior 2 Pose begin to shift your weight onto the left foot while bending the right knee. Draw your right foot up and place the sole of the foot against the inner left thigh feeling a deep stretch and opening in the hips and groin. Press your right foot against the inner thigh and draw the hands to the chest in prayer position. Find a focus point on the floor or wall in front of you. When you feel your balance is stable reach the hands toward the ceiling for a full expression of Tree Pose. Stay here for 10-15 deep breaths finding your balance.


Warrior 3 Vinyasa

From Tree Pose turn towards the back of your mat and flow into a standing Warrior 3 Pose on your left leg. Work towards straightening of the front leg or leaving a small micro-bend in the knee if needed for support. Lift the back leg behind you with your next inhale. Energize the back leg and extend it strongly behind you as you lengthen through the spine. Keep your head up and look forward, be sure not to crank the back of your neck and create any tension. Extend the arms by your sides or right in front of your body along the sides of your head. Stay in this pose for 5 breaths.

Continue to flow in the Mandala Vinyasa remembering to come into Child’s Pose at the back on your mat when you need to rest. You will end the 2nd side of the Mandala facing towards the font of your mat. Repeat the entire Mandala for 2-4 full revolutions. **(If you get mixed up in the flow or forget a pose, just continue to be mindful and come back to the breath and have fun!)