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Workouts

Awake & Evolve: Cycle 4 – Full Moon 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 Nov 22, 2021

A.

Seated Centering 
Find a comfortable seated pose closing your eyes, and taking 3-5 minutes to center yourself with deep breathing.
B.
Wide Leg Forward Bend with Twist
Extend the legs out wide on each side sitting upright. Gently fold forward using any props you need to find a comfortable place to go deeper. Take 10-15 breaths in the forward fold. Next, begin to twist the body over to the left leg. Gently twist and drape the body over the left leg for 5 deep breaths. If you want an additional challenge you can add the arms extending the opposite arm overhead as you twist. Repeat on the opposite for 5 breaths. Coming to center, begin to flow with the breath. Inhale extended upward and exhale rolling forward towards the floor for 10 breaths. Finish this series holding the wide leg forward bend for 1-3 minutes.

C.

Head to Knee Pose
Sitting up on the floor, rest the sole of your right foot lightly against your inner left thigh. As you inhale, fold over and turn the torso slightly to the left. Lift the torso as you push down and ground the inner right thigh. Line up your navel with the middle of the left thigh. As you exhale, extend forward, and as you come down bend your elbows out to the sides lifting them away from the floor. Stay here in this pose from 1-3 minutes. Repeat on the other side.
D.
Plow Pose
Lying on your back in a supine pose, simply draw your legs over your body and slowly lower your toes to the floor above your head. Try lift your thighs and tailbone up towards the ceiling. Release your hands and stretch the arms around behind you on the floor, clasping the hands and pressing actively down to support your body as you lift your thighs up to the ceiling. Body weight is held in the shoulders and out of head and neck for the duration of the pose. Stay here as long as you are comfortable and you feel no pressure or pain in the neck. Slowly roll down to rest on your back with the eyes closed for 2-3 minutes, feeling the effects of the posture.
E.
Seated Meditation 

Follow an Awake and Evolve guided meditation or simply sit quietly listening to your breath for up to 10 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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