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Workouts

Awake & Evolve: Cycle 4 – Psoas and Inner Groin 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 12, 2012

A.

Spinal Release Vinyasa

Move on to your hands and knees and work through at least 10 slow rounds of cat/cow pose finding a natural rhythm with your breath.

B.

Lunge Vinyasa

From your hands and knees press back into downward dog for 3-5 deep breaths. Step your right leg through into a low lunge pose. Place you hands on floor finding a deep lunge. Hold this shape for 5 deep breaths. Repeat on the left side. Do a total of 2 full rounds of this downward dog lunge flow on each side holding each pose for a least 5 deep breaths.

C.

Hamstring Vinyasa

Begin by bringing your right knee into your chest holding for 5 deep breaths. Extend the right leg up toward the ceiling grabbing the big toe with the index and middle finger (use a strap if needed) draw the knee into the extended leg holding for 2 minutes. Repeat on the left side.

D.

Seated Forward Bend 

Sitting upright on you mat extend your right leg in front of you and left leg behind you with a bent knee. Take a deep inhale and gently begin to drape the body over the front leg on the exhale. Use the breath as you inhale extended upward and as you exhale extend forward towards the floor for 10 breaths. Experiment with holding this forward bend for 1-3 minutes. To go deeper and move into the inner groin walk the hands to the center of the body and fold down through the center. Hold here for 5-10 deep breaths and repeat series on the left side.

E.

Wide Leg Forward Bend Twist

Extend the legs out wide on each side sitting upright. Begin to flow with the breath on the inhale extending over to the right side for 5 breaths and then the left side for 5 breaths. Try to repeat this again holding even longer and going deeper in the twist with your breath.

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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