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 7

Day 1

No more words. Hear only the voice within. - Rumi

 

Moon day practice 1

30 minutes

 

  • Seated Meditation: 5 Minutes
  • Yogi Squat: 1 Minute
  • Standing Forward Bend Grabbing Elbows: 2 Minutes
  • Yogi Squat: 1 Minute
  • Seated Spinal Gentle Twist Right Side and L: 10 Breaths Each Side
  • Cow Face Pose Right and Left: 2 Minutes Each Side
  • Standing Forward Bend With Arms Interlaced: 2 Minutes
  • Double Pigeon Right into Pigeon Right: 2 Minutes Each Side
  • Child's Pose 1 Minute
  • Double Pigeon Left in to Full Pigeon Left: 2 Minutes Each Side
  • Child's Pose: 1 Minute
  • Seated Meditation (on feet or in easy seat ): 20-25 Super Slow Counted Breaths
  • Legs Up Wall Inversion: 10 Minutes

 

Day 2

Moon day practice 2

30 minutes

 

Seated Meditation 5 Minutes

  • Downward Dog 1 Minute
  • Yogi Squat 1 Minute
  • Standing Forward Bend Grabbing Elbows 2 Minutes
  • Downward Dog 1 Minute
  • Seated Spinal Gentle Twist Right and Left 10 Breaths Each Side
  • Cobblers Pose 1 Minute
  • Downward Dog 1 Minute
  • Standing Forward Bend With Arms Interlaced 2 Minutes
  • Pigeon Right 2 Minutes
  • Child's Pose 1 Minute
  • Pigeon Left 2 Minutes
  • Frog Pose 3 Minutes
  • Savasana 10 Minutes

 

Day 3

Be not the slave of your own past. Plunge into the sublime seas, dive deep and swim far, so you shall come back with self-respect, with new power, with an advanced experience that shall explain and overlook the old.

~Ralph Waldo Emerson~

 

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

 

Find a comfortable seat on a cushion or mat. Lengthen up through the spine, open the heart center, and close the eyes. Begin to go inward and notice what you are feeling. Start your deep breathing practice, counting 15-20 slow deep breaths. 

 

Think of 3 aspects of your past the you would like to let go. These aspects can be anything that comes to the mind, a negative event, a conversation, or a hurt feeling. Be careful not to judge what might come up. With these three aspects visualize yourself placing each of them in three different balloons. As each new thought comes up visualize yourself placing it in the balloon and slowly letting it go. Watch each balloon slowly rise to the sky, one at a time, and slowly float away.

 

Stay here with this meditation listening to your breath and monitoring the thoughts that might come and go. Go back to the balloon visualization again if needed. In your last 3-5 minutes imagine three new aspects that your would like to bring into your life, again trying not to judge what might come up, letting your thoughts float freely. Continue to monitor your breath and breathe in a sense of relaxation and release with each breath.

 

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

 

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