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 8

Day 1

"The smallest good deed is better than the greatest intention."
- Anonymous 


Less is More Sequence #1: 30 minutes


  • Half Sun Salutations x5
  • Standing Forward Bend
  • Downward Facing Dog
  • Cobra
  • Child's Pose
  • Bridge Pose
  • Twist
  • Savasana


Day 2

Less is More Sequence #2: 30 minutes


"Life is a series of natural and spontaneous changes. Don't resist them - that only creates sorrow. Let reality be reality. Let things flow naturally forward in whatever way they like." ~ Lao Tzu


  • Sun Salutations x10
  • Yogi Toe Squat
  • Wide Legged Seated Forward Bend
  • Cobblers Pose
  • Downward Dog
  • Child's Pose
  • Bow Pose
  • Twist
  • Savasana


Day 3

Creating joy Meditation


“Joy, rather than happiness, is the goal of life, for joy is the emotion which accompanies our fulfilling our natures as human beings. It is based on the experience of one’s identity as being of worth and dignity.”

- Rollo May


Through the power of the mind, we can learn to re-train ourselves to experience the joy of life.



Take a comfortable seat and begin to calm the breath.


Start by counting 10 long and slow breaths, inhaling and exhaling through the nose with the mouth closed.


Begin to examine your current levels of happiness and joy. How would you rate your perspective on a scale of 1-10?


What could you shift internally to cultivate a more joyful perspective?


Stay here with these thoughts as you listen to your breath.


Continue to go deeper and visualize yourself bringing joy into a challenging situation.


Stay here with a calm breath pattern for 10 minutes.


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


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