Awake & Evolve: Cycle 4 – Pigeon 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 by centering yourself in a comfortable seated pose finding your breath and relaxing the mind. Try to practice deep belly breathing placing the hands on the belly and feel them expand and open as you take in a deep breath continue with this cycle for 15-20 breaths.


Sun Salutation Flow

Work through a basic sun salutation warming the body with breath for 5-10 rounds finishing in standing mountain pose.


Boat Pose Flow

From a seated position on your mat begin to extend the legs out in front of the body holding for 5 deep breaths. Draw the belly in tight to support the spine in the boat pose. Try to be careful that your back doesn’t round and try lengthen through the body and open the chest center. Draw the knees into the chest take a moment to rest for 2-3 deep breaths. Repeat this series 5 rounds holding 5 breaths each round.


Pigeon Pose Flow

In a downward dog pose 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 this pose flow for at least 2-3 minutes. After repeat this series on both sides come back to downward dog for 5 breaths. Moving deeper return to pigeon pose on the right side this time reach back and try to grab your left foot drawing in towards you body depending on your level of flexibility. Try to reach back and grab 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 breaths and then repeat on opposite side.