Awake & Evolve: Cycle 4 – King Pigeon Pose 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.


Centering Mountain

Start by centering yourself in a standing mountain pose, listening to your breath and relaxing the mind. Stay here for 15-20 breaths preparing for you practice.


Sun Salutation Warm Up

Work through a basic sun salutation warming the body with breath for 5 or more rounds, finishing in standing mountain pose.


Pigeon Pose Flow

From downward dog pose on the inhale extend your right back behind you, and on the exhale swing it through into runners lunge. Begin to heel toe the right foot over and find a single legged pigeon pose. Your back left leg should extend straight out of the hip behind you and rotate slightly inward. Using your breath inhale and exhale as you drape your body over the right leg coming up on the inhale and folding over on the exhale. Stay with the first stage of the pigeon pose for at least 2-3 minutes.

To move deeper in pigeon pose on the right side reach back and try to grab your left foot drawing in towards your body depending on your level of flexibility. Stay here for 10-15 deep breaths. Next try to reach back and connect the hands for a deep shoulder stretch reaching the right arm over to meet the left. Listen to your body finding a comfortable, yet active stretch holding for 10-15 breaths. Repeat this entire pigeon flow on the left side.



Fit a comfortable seat, close your eyes and begin to feel the changes in your physical body. Come back to listening to the breath for at least 5 minutes, clearing the mind for a brief period of meditation. Enjoy this wave flow meditation.

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