Wake Integrative Health

Wake Integrative Health At Wake Integrative Health we look for and address the root cause of thyroid problems, fatigue, brain fog, hormone issues, gut, blood sugar, and aches.

Our Cell3 protocol helps most knees heal, regain strength, restore function and move pain-free again.

Though to be the most beneficial and important of all yoga poses, Savasana, or Co**se Pose, allows the body to completel...
05/13/2026

Though to be the most beneficial and important of all yoga poses, Savasana, or Co**se Pose, allows the body to completely absorb the benefits of movement and dynamic practice by laying completely still. It prepares the body for meditation by drawing the awareness inwards and to the breath and calms the mind and body down to achieve deep relaxation.

Instructions:

1. Lay the body down straight on the mat, letting the feet go as wide as possible and the palms face upwards with your eyes closed.

2. As you breathe in feel the belly, ribs, and chest lift in a 3-part inhale, and then gently release chest, ribs, and belly as you follow the exhale out.

3. Repeat this breath for a few rounds before releasing to a natural breath, and release all tension as you lay in this pose for 5-10 minutes.

Modifications:

Many studios will offer bolsters which you can place under the knees for any lower back issues. Eye pillows, also, can be a nice way to block out any sensory distraction or temptation to look around.

The biggest takeaway is to try to release engagement in all muscle groups as you lie back, and really become one with your body.



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Supine Spinal Twists are a great way to wind down at the end of a practice as they allow for both sides of the body to c...
05/10/2026

Supine Spinal Twists are a great way to wind down at the end of a practice as they allow for both sides of the body to come back into balance with one another. Realigning the spine and lengthening out muscles which were stimulated during practice, wrings out any final unwanted toxins and stimulate the inner organs one last time before the final resting pose.

Instructions:

1. Laying the body down along the mat, keep the left leg long and draw the right knee closely into your chest. Inhale and feel the chest expand into the upper thigh.

2. On an exhale, let the right arm reach out in a ‘T’ shape to the right, whilst using the left hand to guide the upper right thigh across the body towards the floor.

3. Inhale breath into the belly, and on an exhale to increase the twist by gently pressing the right thigh towards the floor.

4. Prioritize both shoulders staying fixed down, rather than getting the right knee to the floor.

5. Turn the gaze over the right shoulder, and take 6-10 breaths.

Make sure that both shoulders stay grounded - this is more important than getting the top knee all the way to the mat. To deepen the twist you can shift the hips more towards the center of the mat as the knee is drawn across. If the head turned away is too much on the neck, you can also look up.



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Staff Pose resets the spine after deep twisting or back bending postures and is a great way to allow energy (prana) and ...
05/07/2026

Staff Pose resets the spine after deep twisting or back bending postures and is a great way to allow energy (prana) and breath to flood up through the spine and circulate around the body again after being constricted in certain poses. Practicing this pose intelligently over time can help improve core strength and posture significantly.

Instructions:

1. From a seated position on the mat, let the legs go long out in front with the toes flexed back towards you.

2. Keep a slight bend in the knees here if you need.

3. Keeping the chin tucked in towards the chest, make sure the spine is long, extending from where the sit bones meet the mat all the way to the crown of your head.

4. Relax the shoulders down the back.

5. Hands can be alongside the hips with palms faced down.

6. Breathe in deep into the lower abdomen.

Try not to let the spine round at all - keep the shoulders back and down, and the chin tucked gently in towards the chest. The goal here is to keep the thighs pressed towards the mat while the crown of the head reaches tall and lengthens the spine.



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This is a strong core strengthening and balancing pose. It also stretches your hamstrings, spine, and hip flexors. It al...
05/04/2026

This is a strong core strengthening and balancing pose. It also stretches your hamstrings, spine, and hip flexors. It also improves balance and digestion while stimulating the kidneys, thyroid, prostate glands, and intestines. If that wasn’t enough, Boat also aids in stress relief and improves confidence!

Instructions:

1. From a low squat position, gently rest the tailbone and sit bones back on the mat, keeping the toes light.

2. Engage the core and lower belly, and slowly lift the feet from the floor, taking the knees to a 90-degree angle with toes pointed away from you.

3. Keep the arms stretched out wide ahead of you with fingers flexed, and jawline back and in towards the chest. This ensures the spine stays long from the tailbone all the way to the crown of the head.

4. Breathe deeply into the belly and hold for 6-10 breaths.



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Crow Pose is a strong inverted arm balancing pose which also utilizes a great deal of core strength. It strengthens the ...
05/01/2026

Crow Pose is a strong inverted arm balancing pose which also utilizes a great deal of core strength. It strengthens the abdominal muscles, opens the groins, tones the abdominal organs and builds upper arm strength.

Instructions:

1. From Garland Pose (Yogi Squat), release the hands to the mat, opening all ten fingers wide and forming a firm base.

2. Lift the sit bones high as if coming into a forward fold, yet keeping the palms flat on the floor.

3. Come to the balls of the feet and walk them in towards the hands until the knees meet the upper arms.

4. Keep the gaze steady and forwards.

5. Engage the core as you lift the hips higher and glue the knees to the upper arms.

6. Slowly lift one foot off the ground, then the other, and keep the gaze steady and forwards, breathing into the belly.

7. Point the toes and lift the hips higher if accessible.

Modifications:

If the full crow pose is not yet accessible, try placing the feet on blocks and slowly shifting the weight forwards and back from hands to feet to get used to weight-bearing in the upper body. Play around with lifting one foot at a time off the mat, and make sure to keep the gaze steadily forward (about a foot in front of the hands) to help improve balance and reduce the risk of falling forward.



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A deep hip and groin opener, Garland Pose or Yogi Squat is a great way to tone the lower hamstrings, abdominals, and ent...
04/28/2026

A deep hip and groin opener, Garland Pose or Yogi Squat is a great way to tone the lower hamstrings, abdominals, and entire lower body. It’s an inwardly-focused pose, which when practiced to its full expression evokes gratitude and reverence.

Instructions:

1. From Goddess Pose, heel-toe the feet in slightly closer together and fold the upper body over the legs until you come to a forward fold.

2. Inhale to lengthen the spine, and exhale to sink the hips down in between the shins.

3. Take the palms together at your heart center, with elbows on the insides of the knees.

4. If possible, push the palms together until the forearms are straight, using the leverage of the knee-creases to maintain equilibrium.

5. Send the tailbone towards the mat between your heels, and as you breathe, extend the spine all the way from your tailbone to the crown of the head.

6. Keep your chin slightly tucked towards to chest to add to this elongation of the spine.

7. Breath deeply into the belly.

Modifications:

If the heels don’t quite reach the floor, it can be helpful to place blocks or support beneath them. If there is pressure or pain in the knees then placing a blanket behind them can help with this as well.



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A 2016 study found that after performing deep breathing exercises for 20 minutes and having their saliva tested at 5-min...
04/27/2026

A 2016 study found that after performing deep breathing exercises for 20 minutes and having their saliva tested at 5-minute intervals, participants had a significant change in their levels of salivary cytokines, which serve as biomarkers for inflammation.

Check it out: https://bit.ly/2FPbwga

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Goddess pose is a powerful posture that helps us harness our sense of inner strength and personal power. It strengthens ...
04/25/2026

Goddess pose is a powerful posture that helps us harness our sense of inner strength and personal power. It strengthens the calves, quadriceps, inner thighs, and core, as well as the shoulders, arms, and upper back. It also stretches the hips, groins, and chest, and helps to integrate the upper and lower energy centers of the body.

Instructions:

1. From a wide-legged standing position, turn the toes of both feet outwards, and bend the knees to sink the hips down.

2. Both knees should be aligned over their corresponding ankles, and the spine straight (not bent forwards).

3. On an inhale reach the arms up overhead, keeping the shoulders relaxed and the knees bent.

4. Exhale to sink the hips a little lower and bend into the knees even further.

5. Keep the gaze steady and fixed at one point ahead, and keep the breath steady into the belly.

Modifications:

Make sure the knees are in line with the ankles. For knee or lower back issues, it’s okay to keep the sit bones a little higher than 90 degrees. For shoulder or neck issues, keeping the hands together at heart center may be preferable.



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Whether it’s sugar, ci******es, or something in between, using breathing exercises has proved to be an effective way to ...
04/24/2026

Whether it’s sugar, ci******es, or something in between, using breathing exercises has proved to be an effective way to curb cravings successfully.

Check out this study to learn more: https://bit.ly/3hxefsS

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This pose, in particular, increases flexibility immensely, while also decreasing the severity of headaches, migraines, a...
04/22/2026

This pose, in particular, increases flexibility immensely, while also decreasing the severity of headaches, migraines, and fatigue. Overall, it is a great energizing pose which requires stamina to hold for extended periods.

Instructions:

1. From the top of your mat, turn to face the right side and step the right leg as wide as you comfortably can.

2. Turn both feet slightly inwards and avoid locking out the legs.

3. Take the hands to hips, tucking belly in and tailbone down, and take one deep breath in to lengthen the spine.

4. On an exhale, hinge at the hips and come through flat-back until the palms reach the floor.

5. Either keep the hands flat on the floor, bend the elbows, grab hold of big toes, or else take hold of either shin with the hands.

6. If your hands do not reach the floor comfortably then blocks can be placed beneath them to assist until hamstrings have been lengthened enough.

Make sure both hips are squared and equal towards the floor (ie., that one hip isn’t lifted slightly higher than the other, and that the outer edges of both feet are firmly pressed to the ground.



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