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FOCUSED Yoga and Meditation 

Waking Up

- Tree Pose - 5 to 10 Seconds each leg

Relax - 5 Seconds
 

- Downward Facing Dog Pose - 10 Seconds

Relax - 5 Seconds
 

- Cow Pose and Cat Pose (Slow Transitions x 10) - 5 to 10 Seconds each

Before Bed

- Childs Pose - 10 to 20 Seconds

Relax - 5 Seconds
 

- Supine Twist - 10 to 20 Seconds each side

Relax - 5 Seconds
 

- Viparita Karani (Legs Up The Wall Pose) - 10 to 20 Seconds

Meditation: Mountain or Sitting Pose (2-3 Minutes) - If you choose to participate in this meditation, focus on Clarity. Find calmness and peace in your space. Clear your mind and place yourself to a place of freedom and serenity. Free of pain, negativity and chaos, if only for a moment. Take this time to become one with the calmness of the air, energy and atmosphere around you. Then open your eyes and experience a new vision.   

For safety purposes we ask that participants always follow the Empowered Standards and Guidelines when performing health and fitness activities.

The Empowered

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