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 6

Day 1

"Man is a creature of habits. When you do yoga, you unlearn your habits."
~Bharat Thakur


Full primary extended flow 

90-120 minutes

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


  • 5 Surya Namaskar A (Sun salutation A)
  • 5 Surya Namaskar B (Sun Salutation B)
  • Padangushtasana (Standing forward bend)
  • Pada Hastasana (Hands under feet bend)
  • Utthita Trikonasana (Triangle)
  • Parivrta Trikonasana (Revolved Triangle)
  • Utthita Parshvakonasana (Extended side angle)
  • Parivrta Parshvakonasana (Revolved side angle)
  • Prasarita Padottanasana (A, B, C, D) (Wide leg forward bend)
  • Parshvottanasana (Pyramid pose)
  • Uttihita hasta Padangushtasana (Upright hand to toe posture)
  • Ardha Maddha Padmottanasana (Half bound Lotus fold)
  • Utkatasana (Chair pose)
  • Virabhadrasana 1 and 2 (Warrior 1 and 2)
  • Pashimottanasana (Seated forward bend)
  • Purvottanasana (Reverse plank)
  • Ardha Baddha Padma Pashimottanasana (Half bound lotus forward fold)
  • Triang Mukha Ekapada Pashimottanasana (One leg forward bend)
  • Janushishasana (A, B, C) (Head to knee pose)
  • Marichyasana (A, B, C, D) (Seated twist)
  • Navasana (Boat pose)
  • Bhujapidasana (Knees on shoulder pose)
  • Tittibhasana (Firefly)
  • Kurmasana (Tortoise)
  • Pindasana (Lotus)
  • Kukkutasana (Rooster)
  • Baddha Konasana (Cobblers pose)
  • Upabishta Konasana (Upward facing wide leg pose)
  • Supta Konasana (Reclining wide leg pose)
  • Supta Pdangushtasana (Reclining held toe pose)
  • Ubhaya Padangushtasana (Big toe hold posture)
  • Urdhva Mukha Pashimottanasana (Upward forward bend)
  • Setu Bandasana (Bridge)
  • Urdhva Dhanurasana (Up bow)
  • Pashimottanasana (Forward bend)
  • Tadaga Mudra (Engaged supine pose)
  • Sarvangasana (shoulder stand)
  • Halasana (Plough)
  • Karnipidasana (Knees to ear posture)
  • Urdhva Padmasana (Upward lotus pose)
  • Pindasana (Embryo pose)
  • Matsyasana (Fish pose)
  • Uttana Padasana (Intense leg pose)
  • Shirshasana (Headstand)
  • Padmasana (Lotus)
  • Baddha Padmasana (Bound Lotus)
  • Savasana (Corpse pose)


Day 2

"You are what you love, not what loves you."
~Zen Proverb 

Short Flow

30 Minutes


  • Sun Salutations A 5x
  • Standing Forward Bend
  • Triangle
  • Warrior 1
  • Warrior 2
  • Wide Legged Foward Bend x3
  • Tree Pose
  • Yogis Squat
  • Seated Twist
  • Head to Knee Forward Bend
  • Vinyasa
  • Seated Forward Bend
  • Vinyasa
  • Table Top Pose
  • Wheel Pose
  • Plow Pose
  • Seated Meditation



Wisdom Meditation


Our Sunday meditation practice is inspired by Lao Tzu. Take a few minutes to read and absorb the message below. Imagine how you could apply a piece of the message to your life, work, family, or athletic pursuits. 


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


To the mind that is still, the whole universe surrenders.

To know yet to think that one does not know is best; 

Not to know yet to think that one knows will lead to difficulty.



Kindness in words creates confidence. 

Kindness in thinking creates profoundness. 

Kindness in giving creates love.


Knowing others is intelligence; knowing yourself is true wisdom. 

Mastering others is strength, mastering yourself is true power.


Fill your bowl to the brim and it will spill.

Keep sharpening your knife and it will blunt.

Chase after money and security and your heart will never unclench.

Care about other people's approval and you will be their prisoner.

Do your work, then step back. The only path to serenity. 



Basic Meditation Practice

Focus your attention on your natural breath pattern, bringing your eyes to a soft gaze or closing your eyes. Try to let incoming the thoughts flow in and then quickly flow out with the breath. Thinking about the wisdom of the message of Lao Tzu, listen within and let your mind flow without judgment. As you go in deeper, continue to focus on your breath pattern as you begin to be more aware of the quality of your thoughts and your mental shifts. Stay with this meditation for 5-15 minutes.


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


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