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Workouts

Awake & Evolve: Cycle 2 -Deep Crescent Lunge Vinyasa

The second cycle of Awake & Evolve workouts focuses on using the breath, building upper body stamina, and fostering a habit of regular meditation.

Mindith Rahmat

Written by Mindith Rahmat Last updated on January 3, 2013

A.

Downward Dog
Find a comfortable downward dog pose with the hands shoulder width apart and the feet hip width apart. Take up to 2 minutes listening to your breath and holding downward dog.
B.
Crescent Lunge

From downward dog extend the right leg back behind you and the swing it in between the hands, finding a deep crescent lunge pose. Bend your front knee to 90 degrees, aligning your knee directly over the heel of your front foot. Bring your back knee to the mat, (using a blanket to support the knee if needed) and untuck your back toes. Hold this shape for 5 deep breaths. Reach the arms forward for 5 breaths, then lift the arms up above the head for 5 deep breaths. Next roll the shoulders down the back and reach back to make a fist with hands 5 deep breaths. Repeat downward dog pose and all arm variations of the crescent lunge on the left side. Do a total of 2 full rounds of this flow on each side holding each pose for 5-10 deep breaths.
C.
**Yogi’s Challenge Pose
-For a deeper stretch in the quadriceps, bend your back knee and reach back with the same side hand, clasping your foot, and draw your heel in to the body. Relax the head and neck by looking down and releasing the head. Stay in the pose for 10 or more deep breaths.
D.
Child’s Pose

Find child’s pose by bringing knees out as wide as your yoga mat, and pressing back into toes. As you close the eyes gently extend your arms in front of body taking 10-20 breaths. Next crawl hands and arms to right edge of mat for 5 deep breaths and repeat on left side stretching through side waist area. Finish in center bringing knees together for final 5 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.

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