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Workouts

Awake & Evolve: Cycle 4 – Free Your Spine 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 Published on Jun 23, 2012

A.

Centering

Center yourself on your back in a resting pose for 3 minutes. Practice deep belly breathing with your right hand on the belly, monitoring each inhale and exhale.

B.

Cobra/Updog Vinyasa

Bring your body into a supine position setting up the body for cobra pose. Use this cobra pose flow to warm the spine. Bring your hands to the floor under your shoulders and hug the elbows into your body. Begin to press the tops of the feet and thighs firmly into the floor. On the inhale lift the upper body up and press your hands into the floor. Repeat this slow flow for 5-8 rounds lengthening and extending the spine with the breath. When the spine begins to warm move into an updog flow repeating for 5-8 rounds with breath.

C.

Upright Pigeon Pose

Find a downward dog pose and extend your right back behind you on the exhale swing it through into runners lunge. Begin to heel toe the right foot over and find a single legged pigeon pose. Your back left leg should extend straight out of the hip behind you and rotate slightly inward. Using your breath inhale and exhale as you extend the upper body and open the heart center exhaling as you bring your hands together back behind you to make a fist. Stay with this pose for at least 2 minutes. Repeat this series on both sides come back to downward dog for 5 breaths.

D.

Bow Pose Flow

Moving slowly, begin to come back to your belly this time reaching back and grabbing your feet. Bringing your heels as close as you can to your bottom and take hold of your ankles. Try to keep the knees close and at about the width of your hips. As you Inhale and strongly lift your feet and then your thighs up. As you lift begin to open your heart and draw the shoulders away from your ears. When you come out of the pose come down on the exhale. Repeat this pose 3-5 rounds holding 5-10 breaths each round

E.

Forward Bend

Bring your body into a seated pose, extending the legs to either side is a wide position. As you inhale lengthen the spine and open the chest as you exhale begin to fold the body down towards the floor holding this pose for 2 minutes or 10-15 long breaths. (*as an advanced option you can go deeper and interlace the index and middle finger between the big toe)

F.

Meditation

Use the remaining time you have to come back to the breath in a seated pose lengthening each inhale and exhale through the nose. Keep your mind free of incoming thoughts and listen to the breath pattern for at least 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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