Awake & Evolve: Cycle 2 – Gate Pose Focus

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

Written by Mindith Rahmat Last updated on Oct 20, 2021

Gate Pose

Extend your right leg out to the side, making sure to keep the knee and ankle in line with your right hip.

As you take your next inhale, reach the left arm up and extend it over, stretching deeply through the side waist.

Allow your right arm come down and rest gently on your right leg.

Stay in the pose for 10-15 deep breaths, and then repeat the pose on the opposite side.

**Yogi’s Tip: Place a blanket under your knees for extra support.

Benefits of Gate Pose

Stretches the torso, spine, and neck.
Opens the shoulders, hamstrings, and side waist.
Stimulates lungs and internal organs.

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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