Awake & Evolve: Cycle 4 – Full Moon 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 Centering 
Find a comfortable seated pose closing your eyes, and taking 3-5 minutes to center yourself with deep breathing.
Wide Leg Forward Bend with Twist
Extend the legs out wide on each side sitting upright. Gently fold forward using any props you need to find a comfortable place to go deeper. Take 10-15 breaths in the forward fold. Next, begin to twist the body over to the left leg. Gently twist and drape the body over the left leg for 5 deep breaths. If you want an additional challenge you can add the arms extending the opposite arm overhead as you twist. Repeat on the opposite 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 wide leg forward bend for 1-3 minutes.


Head to Knee Pose
Sitting up on the floor, rest the sole of your right foot lightly against your inner left thigh. As you inhale, fold over and turn the torso slightly to the left. Lift the torso as you push down and ground the inner right thigh. Line up your navel with the middle of the left thigh. As you exhale, extend forward, and as you come down bend your elbows out to the sides lifting them away from the floor. Stay here in this pose from 1-3 minutes. Repeat on the other side.
Plow Pose
Lying on your back in a supine pose, simply draw your legs over your body and slowly lower your toes to the floor above your head. Try lift your thighs and tailbone up towards the ceiling. Release your hands and stretch the arms around behind you on the floor, clasping the hands and pressing actively down to support your body as you lift your thighs up to the ceiling. Body weight is held in the shoulders and out of head and neck for the duration of the pose. Stay here as long as you are comfortable and you feel no pressure or pain in the neck. Slowly roll down to rest on your back with the eyes closed for 2-3 minutes, feeling the effects of the posture.

Follow an Awake and Evolve guided meditation or simply sit quietly listening to your breath for up to 10 minutes.