Awake & Evolve: Cycle 4 – Strengthen and Lengthen Your Spine

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.


Mountain Pose

Find a standing mountain pose, ground your feet down and lengthen through the spine, relaxing your gaze. Take a few minutes finding your breath and relax your mind, preparing for your practice. Warm your body working through 5-10 rounds of sun salutations.


Warrior 3 Vinyasa

Standing in mountain pose, begin to work your way into a standing warrior 3 pose on your right leg. Work towards straightening of the front leg or leaving a small micro-bend in the knee if needed for support. Lift the back leg behind you with your next inhale. Energize the back leg and extend it strongly behind you as you lengthen through the spine. Keep your head up and look forward, be sure not to crank the back of your neck and create any tension. Extend the arms by your sides or right in front of your body along the sides of your head. Stay in this pose for 5 breaths. Try to repeat this cycle on both legs 3-5 rounds.


Cat/Cow Vinyasa

Come to a tabletop position placing your knees hip distance apart and your hands shoulder distance apart. As you inhale arch and open your spine up towards the ceiling like a Halloween cat, as you exhale round your spine and hollow out your belly arching your spine in the opposite direction. Inhale and exhale in this gentle flowing vinyasa of cat/cow poses for 20 breath cycles resting in child’s pose or downward dog.


Bridge Vinyasa

Bend your knees and set your feet on the floor bringing your heels close to your bottom. Take a deep inhale and as you exhale and press your inner feet and arms actively into the floor. Then push your tailbone upward and lift your bottom off the floor. Keep your thighs and inner feet as parallel as possible, and work towards clasping the hands rolling your weight on the tops of your shoulders. Continue to lift your buttocks and thighs and keep your knees over the heels. Hold for 5-10 breaths and release gently onto your back. Repeat 5 rounds.


Bow Vinyasa

Moving slowly, begin to come onto your belly and reach back and grabbing your feet area. Bringing your heels as close as you can to your bottom and take hold of your ankles. Try to keep the knees close and at about the width of your hips. As you Inhale and strongly lift your feet and then your thighs up. As you lift up begin to open your heart and draw the shoulders away from your ears. Take 5 deep breaths. When you come out of the pose come down on the floor turn your head to the side and rest. Complete 3-5 rounds.