Awake & Evolve: Cycle 4 – Energizing 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.


Begin in a standing mountain pose finding your relaxed breath pattern for 2-3 minutes.


Crescent Vinyasa

Finding downward dog, extend your right leg back behind you and swing it through to a standing crescent lunge. Extend the arms up towards the ceiling and hold for 5 breaths. Reach the hands behind the back and grab the hands in a fist and gently fold over for five deep breaths opening the shoulders. Come back to down dog and repeat on the left side. Depending on your energy level you can repeat this series 3-5 round on each sides.


Flip Your Dog

Find down dog and extend the right leg behind you and open your hip by swinging it over to the left side of your mat for a “flipped” down dog pose. Your left arm and leg support your body as the right arm extends up and out and the right ball of the foot supports you gently on the floor. Hold this pose for 3-5 breaths and repeat on the left side. Listen to your body and move through this vinyasa 3-5 more rounds on each side.


Pigeon Vinyasa

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. Repeat this series on the left side.