These workouts are designed by Breaking Muscle founder Mindith Rahmat. Mindith is an RYT 500 Certified Yoga Therapist, certified CrossFit coach, and long time fitness enthusiast with extensive experience in Russian kettlebells and bodyweight exercise.

 

"Yoga is 99% Practice & 1% theory.” Sri K. Pattabhi Jois
 

Week 3, Day 2: Long Flow

 

 "Whatever you do in life, yoga shows you how to do it better."    
- Chuck Miller

Breaking Muscle Shop

 

90 minutes

Traditional Sanskrit as taught by Shri K Pattabi Jois with English translation

 

  • Surya Namaskara A – Sun Salutation x5
  • Surya Namaskara B– Sun Salutation x5
  • Samasthitih – Equal Standing
  • Chaturanga Dandasana – 4 limbed staff
  • Urdva Mukha Svanasana- Upward facing dog 
  • Adho Mukha Svanasana – Downward facing dog
  • Padangusthasana – Big toe pose 
  • Pada Hastasana – Hand to foot pose
  • Trikonasana – Triangle pose
  • Parivrtta Trikonasana – Revolved triangle 
  • Parsvakonasana – Side angle pose 
  • Parivrtta Parsvakona – Revolved side angle pose
  • Prasarita Padottanasana - Spread foot intense pose
  • Parsvottanasana
  • Utita Hasta Padangusthasana– Extended hand to the big-toe 
  • Ardha Baddha Padmottanasana– Half bound lotus
  • Utkatasana – Uneven pose 
  • Virabhadrasana – Warrior pose 
  • Dandhasana – Staff pose
  • Paschimattanasana – Westward facing intense forward bend
  • Purvattanasana – East facing intense stretch
  • Ardha Baddha Padma Paschimattanasana – Half bound lotus intense forward bend
  • Triang Mukhaekapada Paschimattanasana – Three limbs facing one foot intense forward bend
  • Janu Sirsasana – Head to the knee pose
  • Marichyasana
  • Navasana – Boat pose
  • Bhujapidasana –Shoulder/Arms squeezing pose
  • Kurmasana –  Turtle pose
  • Supta Kurmasana – Reclined turtle pose
  • Garbha Pindasana – Embryo in the Womb pose
  • Kukkutasana – Rooster pose
  • Baddha Konasana –Bound angle
  • Upavistha Konasana – Seated or upward lifted angle
  • Supta Konasana – Reclined angle
  • Supta Padangusthasana – Reclined big-toe pose 
  • Chakrasana – Wheel pose
  • Ubhaya Padangusthasana –– Both big-toes pose
  • Urdva Mukha Paschimattanasana ––Upward facing intense forward bend
  • Setu Bandhasana – Bridge pose
  • Urdva Dhanurasana – Upward-bow pose
  • Paschimattanasana – Westward facing intense forward bend
  • Salamba Sarvangasana – All limbs supported
  • Halasana – Plow pose
  • Karnapidasana – Ear squeezing pose
  • Urdhva Padmasana – Upward lifted lotus
  • Pindasana – Embryo 
  • Mathsyasana – Lord of the fishes
  • Uttana Padasana – Intense foot pose
  • Chakrasana – Wheel pose
  • Sirsasana – Head stand
  • Balasana – Child pose
  • Baddha Padmasana – Bound lotus
  • Yogamudra – Sealing in pose
  • Padmasana – Lotus pose
  • Utpluthih – Lifted lotus
  • Final Relaxation
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