Awake & Evolve: Cycle 4 – Forward Bend 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.


In a comfortable seated position close the eyes and find a natural breath pattern. Stay here listening to your breath for 5 minutes.


Cobblers Vinyasa

Bring the soles of your feet together for cobblers pose. Pull the feet in towards the groin while relaxing the knees down towards the floor. Begin to flow with the breath moving up and down for 10 slow breaths. Hold in folded position for an additional 5 breaths inhaling to lengthen and exhaling to draw in deeper. Crossing right knee over left move into a gentle twist on either side for 5 breaths.


Wide Leg Forward Bend Vinyasa

Extend the legs out wide on each side sitting upright. Turn torso over to the right side of the body and gently drape the body over the right leg for 5 deep breaths. Repeat on the left side for 5 breaths. Coming to center begin to flow with the breath inhale extended upward and exhale rolling forward towards the floor for 10 breaths. Finish this series holding the forward bend for 1-3 minutes.