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Awake & Evolve: Cycle 1 – Short 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 18, 2013

Grab a timer for this short yoga practice.

A.

Centering

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

B.

Downward Dog Holds

Bring the body into downward dog for 1 minute and breathing deeply in and out through the nose. Get comfortable in the pose during the hold, adjusting the body as you keep the hands shoulder width apart and feet hip width apart.Take 3-5 round of the downward dog hold resting as needed.

C.

Seated Spinal Twist

Find a comfortable seated position crossing left leg over the right leg for a seated twist. As you inhale lengthen through the spine and as you exhale twist deeper into the spine. Hold the pose for 1 minute on each side.

D.

Pigeon Pose

From a seated position, simply swing your left leg back behind you to find king pigeon pose. If you wish to go deeper and open the shoulders, you may take the arm bind and twist to look back behind you. Hold each side for 1 minute.

E.

Meditation Practice

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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