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Workouts

Awake & Evolve: Cycle 4 – Evening Wind Down Flow

The fourth cycle of Awake and Evolve workouts focuses on energizing and lengthening the muscles to improve athletic performance, with a meditation component to improve concentration and mood.

Mindith Rahmat

Written by Mindith Rahmat Last updated on July 15, 2012

A.

Seated Twist

Come to a seated position taking a quick twist to release the spine and prepare the body to go deeper. Crossing your right leg over you left and taking a gentle spinal release for 10-15 breaths Repeat on the opposite side.

B.

Spinal Release Flow

Lay down on to your spine and take 10 deep breaths. Bend your knees and set your feet on the floor bringing your heels close to your bottom. Take a deep inhale and as you exhale press your inner feet and arms actively into the floor. Next push your tailbone upward toward the ceiling and lift your bottom off the floor. Keep your thighs and inner feet as parallel as possible and work towards clasping the hands and rolling your weight on the tops of your shoulders. Continue to lift your buttocks and keep your knees over the heels. Hold for 1-3 breaths and release gently onto your back. Repeat 5-10 rounds.

C.

Savasana

Come back to a supine position releasing the entire body against the floor. Scan the body for areas of tightness and stress. Use the breath to go in deeper, closing the eyes and relaxing for 3-5 minutes.

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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