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Awake & Evolve: Cycle 1 – Pigeon Pose Practice

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 April 23, 2013

A.

Centering
Start on your back in a comfortable position for 3-5 minutes centering yourself with your breath.

B.

Pigeon Pose

Start by extending your left leg back behind you on your mat. Begin to heel toe the right foot over and find a single legged pigeon pose. Your back left leg should extend straight out of the hip behind you and rotate slightly inward. Using your breath inhale and exhale as you drape your body over the right leg coming up on the inhale and folding over on the exhale. Stay with the first stage of the pigeon pose for at least 2-3 minutes.

To move deeper in pigeon pose reach back and grab your left foot drawing in towards your body. Depending on your level of flexibility in the pose you may need to use a strap or belt. Stay here with this pose for 1 minute. Next try to reach back and connect the hands for a deep shoulder stretch reaching the right arm over to meet the left. Listen to your body finding a comfortable, yet active stretch holding for 1 minute. Repeat the pigeon pose flow on the left side.

C.

Legs Up the Wall Restorative Pose

Find a wall space and place the legs up the wall for 5 minutes or longer. Use a pillow or blanket to aid in relaxing your spine and neck.

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.

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