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Workouts

Awake & Evolve: Cycle 1 – Splits Practice Vinyasa

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 Published on Apr 28, 2013

A.

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

B.

Lunge/Half Splits Vinyasa

Step your right leg through into a low lunge pose. Place your hands on your knees to release into the pose and feel a deep strength in the psoas and hip area. Keep the chest open and midline stable to support this deep stretch. Hold this shape for 10-15 deep breaths. Slowly move into half splits pose, looking down towards the floor, resting the head and neck. Stay here for 10-15 breaths. Repeat the series on the left side. Do a total of 2 full rounds of this flow on each side holding each pose for 10-15 deep breaths.

C.

Supine Hamstring Vinyasa

Lying down on the floor, begin by bringing your right knee into your chest holding for 5 deep breaths. 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 head into the extended leg holding for 15 deep breaths. Repeat on the left side.

D.

Wide Leg Forward Bend Vinyasa

Extend the both legs out wide, sitting upright on your mat. Turn your torso over to the right side of the body and gently drape the body over the right leg for 5-10 deep breaths. Repeat on the left side for 5-10 breaths. Slowly come to the center and begin to flow with the breath inhale extended upward and exhale rolling forward towards the floor, for 10 breaths. Finish this series holding the forward bend for 1-3 minutes.

E.

Splits Vinyasa

Slowly work your way into splits on the right side using any props you need, being mindful and listening to your body, take your time and work with your breath. Try to hold the pose for 10-15 breaths and repeat on the opposite side. Do this 2 rounds with any arm variations.

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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