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Workouts

Awake & Evolve: Cycle 4 – Heart Opening Flow 2

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 Jul 17, 2012

A.

Upward Dog/Downward Dog Flow

Take 5 minutes flowing through and updog/down dog vinyasa. Rest in child’s pose as needed.

B.

Table Top Flow

Sit in an upward position with your hands behind your hips and your hands and fingers pointing forward. Bend your knees and place your feet on the floor and lift your hips until you come into a reverse tabletop position. Press your shoulder blades against your back torso and lift your chest upwards. If it feels comfortable for your neck slowly drop your head back. Hold this pose for 30 seconds come down on the exhale and repeat 5-8 rounds.

C.

Head to Knee Forward Pose With Twist

Sitting up on the floor rest your right foot sole lightly against your inner left thigh, and stretch the right leg on the floor. As you inhale fold over and turn the torso slightly to the left, lifting the torso as you push down on 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 and lift them away from the floor. Stay here in this pose from 2 to 4 minutes. Repeat on the other side.

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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