Awake & Evolve: Cycle 4 – Mellow Hamstring 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.



Start in a supine position relaxing and centering with a natural breath pattern. Stay here for 3-5 minutes.


Knees Into Chest

Begin by bringing your right knee into your chest holding for 5 deep breaths. Bring your head up to your knee on the inhale and back down on the exhale for 10 rounds. Repeat on the left side. Extend the right leg up toward the ceiling grabbing the big toe with the index and middle finger (use a strap if needed) and draw the knee into the extended leg holding for 1-2 minutes. Repeat on the left side.


Plow Pose

Lying on your back begin to draw your knees in to to your chest take 10 deep breaths. Begin to bring your legs over your body and slowly lower your toes to the floor above your head. Lift the tops of the 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. Your 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.


Knee Pressure Pose

From plow pose begin to move deeper by releasing the knees down towards the floor and towards the ears. ***This is a more advanced pose so be sure to listen to your body and keep all pressure out of neck, supporting the weight of your body in the shoulder girdle.



Come back to a supine position releasing the entire body against the floor. Relax in savasana for 3-5 minutes feeling the effects of the postures.