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 10

Day 1

In the Ashtanga Yoga system women are generally advised not to practice during the first 2-3 days of menstruation and to avoid all inversions during the cycle.

 

Ladies holiday practice 1: Cycle days 3-4

30 minutes
Props needed: Bolster and pillow

 

  • Reclined Cobblers pose 1 minute
  • Supported Forward Bend 1 minute
  • Wide Legged Forward Bend 2 minutes
  • Gentle Seated Twist 1 minute each side
  • Savasana 15 Minutes

 

Day 2

In the Ashtanga Yoga system women are generally advised not to practice during the first 2-3 days of menstruation and to avoid all inversions during the cycle. 

 

Ladies holiday practice 2

Cycle days 5-6

30 Minutes

Props Needed: A Bolster or Pillow

 

  • Happy Baby Pose 1 minute
  • Reclined Pigeon Pose Right Side 2 minutes
  • Reclined Pigeon Pose Left Side 2 minutes
  • Reclined Twist Right Side 1 minute
  • Knees to Chest 10 breaths
  • Reclined Twist Left Side 1 minute
  • Savasana 15 Minutes

 

Day 3

"Expand your horizons. Move beyond the normal and mediocre to the extraordinary. Be daring. Ride the waves of life with enthusiasm, passion, and freedom in your heart. Open your arms wide and receive the opportunities that life is presenting you. Be lighthearted. You have much to offer the world. You deserve the very best. Your destiny awaits you; skip towards it."

Jayme Barrett

 

Expand Your Horizons Meditation

 

Find a comfortable seat. Feel your sitting bones release into the floor. 

 

 

As you begin to deepen your breath, begin to bring your attention to your heart center. 

 

Scan your body for any areas of discomfort or tension. 

 

Reconnect to your breath and heart center as you lengthen through the spine.

 

Imagine yourself expanding and lengthening with each breath.

 

Come back to the the inspirational quote and ask yourself - how can I expand my horizons? What actions can I take to move towards my destiny? 

 

Stay here with this meditation for 10-15 minutes.

 

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

 

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