Ashtanga-Inspired Flows For Mindfulness and Mobility

Mindith Rahmat

Founder

Women's Fitness, Yoga, Bodyweight Exercise, Kettlebells

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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

 

Refer to week one for the instructional video on Ashtanga flow.

 

Week 2

Day 1

Half Primary Sequence with Focus on Standing Poses

 

"Understanding without practice is better than practice without understanding.
Understanding with practice is better than understanding without practice.
Residing in your true nature is better than understanding or practice." 
- Upanishads

 

60 minutes

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

 

  • Surya Namaskara A – Sun Salutation x3
  • Surya Namaskara B– Sun Salutation x5
  • 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 – Intense Side Angle Pose
  • 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
  • Janu Sirsasana – Head to the knee pose
  • Baddha Konasana –Bound angle
  • Supta Padangusthasana – Reclined big-toe pose
  • Urdva Dhanurasana – Upward-bow poseward bend
  • Salamba Sarvangasana – all limbs supported
  • Halasana – the plow pose
  • Chakrasana – wheel pose
  • Sirsasana – head stand
  • Balasana – child pose
  • Baddha Padmasana – bound lotus
  • Yogamudra – Yogic Seal/sealing in pose
  • Padmasana – lotus pose
  • Final Relaxation

 

Day 2

Half Primary Sequence With Focus on Seated Poses

 

“Yoga, as a way of life and a philosophy, can be practiced by anyone with inclination to undertake it, for yoga belongs to humanity as a whole. It is not the property of any one group or any one individual, but can be followed by any and all, in any corner of the globe, regardless of class, creed or religion.” 
- Sri K. Pattabhi Jois

 

60 minutes

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

 

  • Surya Namaskara A – Sun Salutation x3
  • Surya Namaskara B– Sun Salutation x5
  • Padangusthasana – Big toe pose
  • Pada Hastasana – Hand to foot 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
  • Navasana – Boat pose
  • Kurmasana – Turtle pose
  • Baddha Konasana –Bound angle
  • Upavistha Konasana – Seated or upward lifted angle
  • Supta Konasana – Reclined angle
  • Supta Padangusthasana – Reclined big-toe 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
  • Chakrasana – Wheel pose
  • Sirsasana – Head stand
  • Balasana – Child pose
  • Final Relaxation

 

Day 3

Anahata Chakra Meditation

Ashtanga-Inspired Flows For Mindfulness and Mobility - Workouts, flow, mobility, ashtanga, WOD Awake and Evolve, mindfullness, Yoga Sequences Cycle 3

Anahata Chakra Meditation

The Anahata Chakra is the 4th of 7 energy centers in the body. This chakra is associated with the color green and is located in the heart center. When the heart center chakra is in balance you will feel loved, forgiveness, compassion and acceptance.

 

 

Take a few moments to close the eyes and relax the mind as you prepare for meditation.

 

Focus on the heart center opening and receiving as you feel the breath flow in and out of the body. 

 

Count 10-15 slow deep breaths as you continue to focus on the heart. 

 

Imagine a cool and relaxing green light. With each inhale feel the green light fill your body, and with each exhale release any sensations of anxiety and stress. 

 

Continue to focus on the breath and the flow of energy in and out of the body.

 

Next feel the energy of the green light softly move through the body as it fills you with the sense of openness and love.

 

Continue to breathe in this green light as you count 10-15 deep breaths.

 

Stay here with a calm breath for 5 minutes or longer, and notice the shifts in energy from this meditation practice.

 

Click on the number below that corresponds to the week of training you're in.

 

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