Ashtanga-Inspired Flows For Mindfulness and Mobility

Mindith Rahmat


Women's Fitness, Yoga, Bodyweight Exercise, Kettlebells


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 3

Day 1

Short Flow


30 minutes


  • Sun Salutation A x3
  • Sun Salutation B x3
  • Forward Bend
  • Triangle
  • Reverse Triangle
  • Warrior 1
  • Warrior 2
  • Side Angle
  • Tree Pose
  • Chair Pose
  • Seated Forward Bend
  • Seated Twist
  • Cobblers Pose
  • Wide Leg Forward Bend
  • Bridge Pose
  • Wheel Pose
  • Shoulderstand
  • Plow
  • Supine Twist
  • Seated Meditation


Day 2

Long Flow


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


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


Day 3

Vissudah Chakra Meditation

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

The Vissudah Chakra is the 5th of 7 energy centers in the body. The throat chakra is associated with the color blue and is located in the throat region. When this chakra is in balance you will feel that you can express yourself freely, feel positive about trusting others, as well as having a good sense of organization and planning.


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



Focus your energy on the throat and neck area. 


Count 20 slow deep breaths and begin to feel a sense of relaxation flow through the body.


Imagine a soft blue light, with each inhale feel the light fill your body and with each exhale release any sensations of tightness or tension. 


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


Continue to breathe in the soft blue light located around the throat as you count 10 deep breaths.


Stay here with a calm breath for 5 minutes or more as needed. Take a moment to journal any feelings of positivity and ability to express yourself from this meditation practice.


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


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