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Awake & Evolve: Cycle 3 – Neck and Shoulder Release Practice

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 October 4, 2012

Yogi’s Tip

Contraindications for this practice include: recent or chronic shoulder, neck or back injury, menstruation, and pregnancy.

A.
Rabbit Pose

Start by sitting on your shins, then slowly place the top of your head on the mat in front of your knees. Next interlace your fingers together behind your back. Try to roll the shoulders down the back, away from the shoulders and ears. Finally lift your arms over your head and breathe deeply. Keep the majority of the weight away from your head and neck, and in the legs and knees. (**An alternate way to practice this pose is to grab the ankles and fold over touching the top of the head to the mat. Then gently roll forward keeping the weight out of the head, and feel a deep stretch in the neck). Stay here in this pose for 5-10 deep breaths. After a couple of rounds of rabbit pose simply rest in child’s pose.
B.
Child’s Pose

Slowly find your way into child’s pose with your knees out as wide as your yoga mat. Use the hands and press the weight back into toes as you extend your arms in front of body. Stay here for 10-20 deep breaths.
C.
Spinal Release

Come onto your spine and inhale the right knee in towards the chest. Interlace the fingers and inch or two below the kneecap. Gently pull the knee into the chest using the arms, avoiding the ribcage. Press the shoulders and the back of the neck down into the mat firmly. Try to keep your elbows close to the sides of the body. Stay here for 5-10 breaths and repeat on the opposite side. Repeat for 2 full rounds on each side.
D.
Plow/Knee Pressure Pose

Gently begin to lift your legs over your head until your toes touch the floor behind your head. Interlace your fingers behind you and straighten your arms along the floor. Roll your shoulders underneath you to keep the weight out of your head and neck and in the shoulder girdle. Keep your hips active and lifted upward. Stay in this pose for 5-10 deep breaths. If you wish to go deeper, work into ear pressure pose by bending the knees to meet the ears. Stay here for 10-15 deep breaths.
E.
Meditation
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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