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Workouts

Awake & Evolve : Cycle 3 – Hip Flexor Flow

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 September 22, 2012

A.

Downward Dog/Upward Dog Flow
Finding your downward dog pose bring the hands shoulder width apart and feet hip with apart. As you inhale press the hands and feet down into your mat. As you exhale lengthen through your spine and release the shoulders down the back. With your next natural exhale stretch your heels down further toward the floor. Try to firm your outer arms and press the bases of the index fingers actively into the floor. Move from downward dog into upward dog with your breath. When you find your upward dog, press your hands firmly into the floor and straighten your arms and lift your torso up. Try to press the tailbone toward the pubis and and gently firm the buttocks. As you take in each inhale lift through the top of the sternum and feel the heart open. Alternate between downward dog and upward dog to warm the body for 3-5 minutes.
B.
Deep High Lunge

From downward dog step your right leg through into a high lunge pose. Place your hands on floor finding a deep lunge keeping the back knee lifted off the floor. Hold this pose for 10-15 deep breaths. Repeat on the left side. Do a total of 2 full rounds of this downward dog high lunge flow on each side holding each pose for a least 10-15 deep breaths.
C.
Low Lunge with Hip Flexor Stretch

From downward dog step your right leg through into a low lunge pose. Place your hands on floor finding a deep lunge as you release your back knee down into the floor. Stay here in a low lunge for 5 deep breaths. Reach back with both of your hands to grab the foot and go deeper into the hip flexors. Be mindful to activate your midline and abdominal muscles to support your body as you lunge deeper in the pose. Hold this pose for 10-15 deep breaths. Repeat on the left side.
D.
Savasana

On your back or supported with props for your level of comfort, begin to close the eyes and relax the breath. Progressively go through the body relaxing and releasing with each exhale. Stay here for at least 5-10 minutes or as long as you wish. To come out, roll off to your side coming to a seated position, noticing the difference in your internal state.

Yogi’s Tip – When coming out of savasana if you are proceeding with your day or needing energy roll of to your right side which corresponds with sun energy. If you are wanting to maintain a sense of calm and doing this practice in the evening or making your way to sleep, roll off to your left side which corresponds with moon energy and relaxation.

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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