Awake & Evolve: Cycle 4 – Standing 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.


Start by centering yourself in a standing mountain pose with your feet hip distance apart for 15-20 deep breaths.


Sun Salutation Flow

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


Tree Pose Flow

From standing mountain pose begin to shift your weight onto the left foot while bending the right knee. Draw your right foot up and place the sole of the foot against the inner left thigh feeling a deep stretch and opening in the hips and groin. Press your right foot against the inner thigh and draw the hands to the chest in prayer position. Find a focus point on the floor or wall in front of you. When you feel your balance is stable reach the hands toward the ceiling for a full expression of tree pose. Stay here for 10-15 breaths and repeat on the left. After working through tree holding on each side for 10-15 breaths repeat for a second round moving the arms with the breath inhaling as they go up and exhaling as they move down to prayer position. Take 5-10 rounds of each side.


Eagle Pose 

From Mountain pose shift your bodyweight to the left foot and then cross your right leg over the left. Wrapping your right leg around your left leg like a vine, squeeze your legs together for balance. Stretch your arms and begin to snake them just like the legs with the arms in front of your body right arm in top of left. Find a focus point on the wall or floor in front of you calming the mind. Try to find your balance and stay in the pose for 10-15 breaths then unwind the legs and arms and stand in mountain pose. Repeat on the opposite side.

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