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Workouts

Awake & Evolve: Cycle 3 – Goddess Vinyasa

The third cycle of Awake & Evolve workouts builds strength and endurance in the lower body, with brief meditations to calm the mind and relieve stress.

Mindith Rahmat

Written by Mindith Rahmat Last updated on December 16, 2012

Goddess Vinyasa

A.
Warming the Body

This vinyasa is most most beneficial after a workout when the body is still warm and supple. It is recommended that you complete 5-10 rounds of sun salutations to warm the body and prepare to go deeper in the flow.

B.

Reverse Warrior Pose
Begin by flowing into Reverse Warrior pose for 5 deep breaths. Start on the right leg first by placing your right foot in front, slightly to the right, and your left foot out to the left at about 90 degrees. Try to find your alignment by squaring the hips to the side wall. Feel your thighs become strong as you deeply lunge into the warrior 2 pose. Stretch and lengthen through the arms, turning your head to gaze at your front middle finger. Next find reverse warrior pose by extending the right arm up as you lengthen the left arm down and back, stay here for 5 deep breaths. From reverse warrior gently move into Goddess pose.

C.

Goddess Pose
Stand with the feet 3-4 feet apart, and take a deep squat pose. Turn the feet out to 45 degrees as you bend the knees over the toes squatting down.Try to press the hips forward and open, as you press the knees back. Relax the shoulders down the back as you open through the chest center. Stay in the pose for 10-15 deep breaths. Begin to add a vigorous breath practice to the Goddess pose. Inhale through the nose and exhale with force through the mouth, making a “ha” sound. Take 20 -25 breaths in this practice. Use the different arm variations to deeper your practice.

D.

Bird of Paradise
From Goddess pose come to a squatting position and reach underneath to bind your arms. Find your “drishti” or focus point as you shift your weight into your right leg (the unbound leg). Slowly begin to bring yourself up to a standing pose. Stay here or go deeper and extend the bound leg up by pointing the toe and lengthening through the spine. Hold the pose for 5-10 deep breaths.

Repeat the vinyasa on the other side for 2 full cycles of the flow.

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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