Awake & Evolve: Cycle 4 – Warrior 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.


Center yourself in a standing mountain pose for 2-3 minutes.


Sun Salutation Vinyasa

Complete 5-10 rounds of a warming sun salutation connecting each movement with your breath.


Warrior Vinyasa

Flow into Warrior 2 pose for 5 deep breaths. Starting on the right leg first turning your right foot in slightly to the right and your left foot out to the left at about 90 degrees.Try to find your alignment squaring the hips to the side wall. Feel your thighs become strong as you deeply lunge into the warrior 2 pose. Stretch and lengthen through the arms turning your head to gaze and you front middle finger taking 5 deep breaths. From there, moving into triangle pose straightening both legs and extending the left arm to the ceiling and right hand to ankle, shin, or floor. Elongate and lengthen through the body getting deeper in the pose. Stay here for 5 breaths and then move into side angle pose by releasing your elbow on the thigh or your fingertips to the floor next to your front foot. From there extend your left arm straight up toward the ceiling or along side the ear relaxing the shoulder down the back. Take 5 long slow breaths in side angle pose feeling a deep hip opening. If you want to go deeper in the pose begin to move into the wrap grabbling hands or fingers underneath the leg for a deep twist and hip opening. Repeat the entire series on the left side. After completing one slow round on each side begin to flow with the breath through the vinyasa at your own pace. For this cycle take only 1-3 deep breaths in each pose.


Come back to mountain pose find your natural breath pattern, close the eyes, and notice the clearing sensations you feel in the mind and body.