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Workouts

Awake & Evolve: Cycle 4 – Hero’s Pose Practice

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.

Warming the Body

Hero’s pose is most beneficial after a workout, when the body is still warm and supple. It is recommended that you complete at least 5-10 rounds of sun salutations to warm the body before you prepare to go deeper.

B.
Reclined Hero’s Pose

From a seated position on the heels, walk the feet out so that the bottom can rest on the floor with the heels next to the hips. Slowly and carefully walk the hands behind you, lowering the back towards the floor. First lowering to the elbows, then to the head, and then onto the spine. Try to rest the hands and arms above the head, along side the body, or on the belly. If possible try not to allow the knees to go wider apart than your hips. Try to stay in this pose for 30 seconds to 1 minute for your first attempt. To come out of the pose safely, press your forearms against the floor and come onto your hands, then press down using the arms to lift the head up and torso back off the floor. Then slowly begin to walk the hands back up and come back to a seated position. Attempt this pose 2-3 times, taking your time to go deeper. Use belly breathing to go deeper and open a new layer of release in the body.
**If you need additional support please place a pillow or bolster under back or head for support.
**This pose is not recommended if you have recent or chronic knee injury, pain, or inflammation.
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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