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 9

Day 1

*Special focus: no vinyasas for shoulder/upper body injuries 

60 minutes

 

  • Seated Meditation
  • Standing Forward Bend
  • Standing Mountain Pose
  • Warrior 1 Right Side
  • Warrior 1 Left Side
  • Yogis Squat
  • Standing Forward Fold
  • Triangle Pose Right Side
  • Wide legged Forward Bend
  • Triangle Pose Left Side
  • Wide Legged Forward bend With Arms Clasped
  • Yogi Squat Twist to Right
  • Crescent Pose Right Side
  • Yogi Squat Twist to Left
  • Crescent Pose Left Side
  • Pyramid Pose Right
  • Reverse Triangle Pose Right Side
  • Standing Split
  • Pyramid Pose Left
  • Reverse Triangle Pose Left Side
  • Standing Split
  • Lizard Pose Right Side to Pigeon Pose
  • Lizard Pose Left Side to Pigeon Pose
  • Supine Twist to both Sides
  • Happy Baby
  • Seated Neck and Shoulde Stretch
  • Seated Meditation

 

Day 2

Special focus on knee injuries and sensitive knees

60 minutes

 

  • Sun Salutations A x5
  • Triangle Pose Right Side
  • Wide legged Forward Bend
  • Triangle Pose Left Side
  • Wide Legged Forward Bend With Arms Clasped
  • Pyramid Pose Right
  • Reverse Triangle Pose Right Side
  • Standing Split
  • Pyramid Pose Left
  • Reverse Triangle Pose Left Side
  • Standing Split
  • Seated Wide Legged Forward Bend
  • Boat Pose
  • Seated Forward Bend
  • Boat Pose with Interlaced Fingers on Toes
  • Wide Legged Forward Bend * try for grabbing toes to go deeper
  • Seated Twist Right Side
  • Seated Neck and Shoulde Stretch
  • Seated Twist Left Side
  • Savasana with Legs Up Wall

 

Day 3

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

 

"The supreme prayer of my heart is not to be learned, rich, famous, powerful, or good, but simply to be radiant. I desire to radiate health, cheerfulness, calm courage, and good will. I wish to live without hate, whim, jealousy, envy, fear.

 

I wish to be simple, honest, frank, natural, clean in mind and clean in body, unaffected, as ready to say I do not know, if it be so, and to meet all men on an absolute equality, to face any obstacle and meet every difficulty unabashed and unafraid. I wish others to live their lives, too - up to their highest, fullest, and best.

 

To that end I pray that I may never meddle, interfere, dictate, give advice that is not wanted, or assist when my services are not needed. If I can help people, I'll do it by giving them a chance to help themselves; and if I can uplift or inspire, let it be by example, inference, and suggestion, rather than by injunction and dictation. That is to say, I desire to be radiant - to radiate life."

 

~Elbert Hubbard~

 

 

Radiant Health Meditation

 

Focus your attention on your natural breath pattern and close your eyes. 

 

Let any incoming thoughts flow in and then quickly flow out with the breath. Free yourself from all distractions.

 

With each inhale imagine your body, mind, and spirit in a place of optimal health. What does a living a radiant life mean to you? Take a moment to assess what might be lacking in your life to make it radiant. What choices, actions, comments, or reactions might you alter to live a more radiantly and healthy life?

 

Scan the body for any sensations of pain, discomfort, or fatigue. With each deep breath imagine yourself breathing vitality, warmth, and positive energy into these areas. 

 

Go further in your meditation and scan the body again, this time from the toes all the way to the head. Use the breath again to stimulate the mind and body through this journey.

 

As you go deeper, continue to focus on your breath pattern as you begin to be more aware of the quality of your thoughts and any mental shifts. 

 

Keep coming back to the focus of this meditation practice. 

 

Stay with this meditation for 15 minutes or longer.

 

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

 

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