Awaken to You: 30-Day Yoga Challenge Artwork
Season 1 - Episode 7

Day 4: Spinal Wave

30 min - Practice


Explore deep awareness. In Day 4, we warm the body with half Sun Salutations before moving into Cat/ Cow vinyasas and pendulum namaskars to promote fluidity and ease. We explore some standing balancing postures before moving to the ground for gentle stretches and a rewarding Savasana (Corpse Pose).

If you are looking for transitional alternatives, you might find what you seek with Shelley's Vinyasa Tutorial.

What You'll Need: Mat, Block (2)


Very easy to follow this flow thanks
2 people like this.
Done! I feel GREAT! ✌🤩
2 people like this.
I really enjoyed this flow.
Lorraine Glad you enjoyed this sequence!
Ruth Fantastic! Thanks for the feedback
Susan Nice to hear from you, I'm happy you enjoyed the sequence. Happy New Year!
4 people like this.
Hi Shelley, I'm into Day 4 and loving your practices. There's a simple beauty, flow and ballet-like quality to your routines. Also, a gentle strength to the core work and balancing asana. Namaste, Glenford.
3 people like this.
Namaste Shelley. I so very much appreciate this challenge. Your cues are clear, your energy inspiring, and the transitions are beautiful. It is exactly what I need to get back on the mat and into my body and soul. Thank you for sharing!
Glenford Greetings Glenford! Thanks for your kind note, so glad you are enjoying the practice. I do have a dance background, and love to weave elements into the flow. Namaste!
Melissa welcome!! Thank you for your note! Glad to have you back in the mat and part of this challenge. Have a great day~ Namaste!
1-10 of 36

You need to be a subscriber to post a comment.

Please Log In or Create an Account to start your free trial.