• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Breaking Muscle

Breaking Muscle

Breaking Muscle

  • Fitness
  • Workouts
    • Best Shoulder Workouts
    • Best Chest Workouts
    • Best Leg Workouts
    • Best Leg Exercises
    • Best Biceps Exercises
    • Best Kettlebell Exercises
    • Best Back Workouts
    • Best HIIT Workouts
    • Best Triceps Exercises
    • Best Arm Workouts
  • Reviews
    • Supplements
      • Best Pre-Workouts
      • Best Whey Protein
      • Best Creatine
    • Equipment
      • Best Adjustable Dumbbells
      • Best Home Gym Machines
    • Certifications
      • ISSA Review
  • News
  • Exercise Guides
    • Legs
      • Back Squat
      • Bulgarian Split Squat
      • Goblet Squat
      • Zercher Squat
      • Standing Calf Raise
      • Hack Squat
    • Chest
      • Bench Press
      • Dumbbell Bench Press
      • Close-Grip Bench Press
      • Incline Bench Press
    • Shoulders
      • Overhead Dumbbell Press
      • Lateral Raise
    • Arms
      • Chin-Up
      • Weighted Pull-Up
      • Triceps Pushdown
    • Back
      • Deadlift
      • Trap Bar Deadlift
      • Lat Pulldown
      • Inverted Row
      • Bent-Over Barbell Row
      • Single-Arm Dumbbell Row
      • Pendlay Row
Workouts

Awake & Evolve: Cycle 1 – IT Band, Glute and Hamstring Flow

The first cycle of Awake & Evolve workouts focuses on balancing the chakras and relieving stress and tension with gentle yoga stretches.

Mindith Rahmat

Written by Mindith Rahmat Last updated on May 30, 2013

Props needed: Yoga mat, strap, and stopwatch.

A.

Start in a supine position, relaxing and centering with a natural breath pattern. Stay here for 3-5 minutes.

B.

Begin by bringing your right knee into you chest, holding for 5 deep breaths. Bring your head up to your knee for 10 rounds using your breath. Repeat on the left side. Extend the right leg up toward the ceiling grabbing the big toe with the index and middle finger (use a strap if needed). Draw the knee into the extended leg holding for 2 minutes. Repeat on the left side. Make your way into downward dog, holding for 15 deep breaths.

C.

From down dog make your way to a standing forward bend position. Extend your right leg up towards the ceiling for standing splits holding for about 15 deep breaths then move into the left side. Bring both legs down to a stand forward bend to finish feet hips distance apart, letting your head relax down towards the floor for 15 deep breaths.

Mindith Rahmat

About Mindith Rahmat

Mindith is a born mover. She has spent her life exploring various athletic disciplines, starting with ballet and modern dance from an early age. She went on to become a E-RYT 500 certified yoga therapist and teacher and discovered CrossFit after the birth of her daughter.

Mindith coached CrossFit at a number of boxes near her home in Southern California, which lead to her involvement in Russian kettlebells and Olympic weightlifting. She has coached a wide variety of populations and cares deeply for women’s health, specializing in pregnancy and postpartum fitness. She is currently studying the principles of Natural Movement and Kettlebell Sport, and is working to complete an additional teacher training in the Taoist art of Yin Yoga with Master Paulie Zink.

Mindith founded Breaking Muscle in 2011. Over 5 million people a month have visited the site, hundreds of thousands of them follow Breaking Muscle on social media, nearly 2,000 coaches have written or appeared on its pages, and there are thousands of free, fully-formed training plans freely available. Breaking Muscle has won numerous awards in the industry and is recognized for pioneering new approaches to fitness and coaching techniques. In 2021, Breaking Muscle was acquired by Barbend. Mindith continues to devote time to her kids, pursue her doctorate in psychology, do research, and teach.

View All Articles

Recommended Articles

Long-haired person in gym running on treadmill
Try These HIIT Treadmill Workouts for Different Goals
Muscular person in gym doing dumbbell curls
The Ultimate Back and Biceps Workout for Every Lifter From Beginner to Advanced
A person doing a barbell bench press.
The Ultimate Bench Press Workout to Increase Strength and Muscle
black and white image of long-haired person performing chin-up
Try These Biceps Workouts Without Weights for Muscle, Strength, and Fat Loss

Primary Sidebar

Latest Articles

9 Best Adjustable Dumbbells for Home Gyms of 2023

10-Year-Old Rory van Ulft Reaches New Milestone Squatting Triple Her Body Weight

Arnold Schwarzenegger Shares His Recent Killer Arm and Shoulder Workout 

11 Best Creatine Supplements For Building Muscle, Cutting, and More

Latest Reviews

ISSA Personal Trainer Certification Review

ISSA Personal Trainer Certification Review

Best Whey Proteins for Packing on Muscle, Shredding Down, Meal Replacement, and More

Best Pre-Workouts for Building Muscle, Running, Taste, and More

Best Home Gym Machines

Best Home Gym Machines

woman lifting barbell

Be the smartest person in your gym

The Breaking Muscle newsletter is everything you need to know about strength in a 3 minute read.

I WANT IN!

Breaking Muscle is the fitness world’s preeminent destination for timely, high-quality information on exercise, fitness, health, and nutrition. Our audience encompasses the entire spectrum of the fitness community: consumers, aficionados, fitness professionals, and business owners. We seek to inform, educate and advocate for this community.

  • Reviews
  • Healthy Eating
  • Workouts
  • Fitness
  • News

Follow Us

  • Facebook
  • Twitter
  • Instagram
  • Pinterest
  • RSS Feed

© 2023 · Breaking Muscle · Terms of Use · Privacy Policy · Affiliate Disclaimer · Accessibility · About