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 4

Day 1

Super Short Daily Practice

 

"Watch your thoughts; they become words.
Watch your words; they become actions.
Watch your actions; they become habits.
Watch your habits; they become character.
Watch your character; for it becomes your destiny."
- Upanishads

30 Minutes:

 

  • Sun Salutation A 3x
  • Sun Salutation B 3x
  • Forward Bend
  • Warrior 1
  • Warrior 2
  • Wide Legged Foward Bend x3
  • Seated Twist
  • Head to Knee Forward Bend
  • Seated Forward Bend
  • Wheel Pose
  • Plow Pose
  • Seated Meditation

 

Day 2

Super Short Daily Practice

 

"Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment."
- Buddha

 

45 Minutes

 

  • Sun Saluataions A 5x
  • Sun Saluataions B 5x
  • Forward Bend
  • Triangle
  • Revolved Triangle
  • Warrior 1
  • Warrior 2
  • Wide Legged Foward Bend x3
  • Tree Pose
  • Yogis Squat
  • Seated Twist
  • Seated Forward Bend
  • Bridge Pose
  • Wheel Pose
  • Plow Pose
  • Wide Legged Forward Bend
  • Lotus Pose
  • Seated Meditation

 

Day 3

Ajna Chakra Meditation

 

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

The Ajna Chakra is the 6th of 7 energy centers in the body. The brow chakra is associated with the color indigo and is located between the eyes. When this chakra is balanced you will feel a sense of self realization, as well as being insightful and intuitive.

 

 

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

 

Focus on the space between the eyes. Begin to imagine the eyes feeling heavy and soft with each breath.

 

Count 12 slow deep breaths and begin to feel your eyes become heavier and more relaxed.

 

Imagine an indigo light, with each inhale let the light fill the space between your eyes.

 

Continue to focus on a soft indigo energy flowing in and out of the body with the breath.

 

Notice how relaxed the eyes, brows and face seem to be as you continue to deepen the breath.

 

Free your mind from all distractions and incoming thoughts as you go deeper and relax counting 12 more deep breaths.

 

Stay here with a calm breath and and clear focus for 5-10 minutes longer.

 

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

 

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