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Workouts

Awake & Evolve: Cycle 4 – Restore and Renew 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 June 30, 2012

A.

Start your practice standing in mountain pose finding your breath and clearing the mind for 15 slow deep breaths. Flow through either 5 slow sun salutations or 10 up/down dog vinyasas to warm the body.

B.

Forward Bend

Make your way slowly into a standing forward bend at the top of your mat. Keep your feet hip stance apart grounding all four corners of the foot to the mat. As you inhale lengthen through the spine and as you exhale release the body towards the floor going deeper in the forward bend. *remember you can always keep a micro bend or a deeper bend in the knees to assist you in the forward bend. Using your breath stay in the forward bend for at least 20-25 deep breaths.

C.

Seated Twist

Come to a seated position taking a quick twist to release the spine and prepare the body to go deeper. Crossing your right leg over you left and taking a gentle spinal release then repeat on the opposite side.

D.

Seated Forward Bend 

Extend the legs on your mat sitting upright. Take a deep inhale and gently begin to drape the body over the legs 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.

E.

Wheel Pose Vinyasa

Lying on your spine and bend your knees to set your feet on the floor placing your heels close to your bottom. Begin to bend your elbows and spread your palms flat on the floor beside your head with your fingers pointing toward your shoulders. Take an inhale and press down with your feet actively into the floor. As you exhale push your spine up toward the ceiling, firming bottom as you lift. Keep your thighs, knees, and feet in a parallel position. Take 3-5 long slow deep breaths and slowly come down on the exhale to rest. As you inhale lift your body away from the floor again. Begin to press your shoulder blades down your back and feel your chest and heart center open. Remain in this lifted position for 5 long breaths. Try to release as your body down on the top of the exhale and rest quietly for 5 long breaths. Inhale and exhale moving through this wheel pose vinyasa for 5 rounds.

F.

Plow Pose

Lying on your back simply draw your legs over your body and slowly lower your toes to the floor above your head. Try lift your top thighs and tailbone toward 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 the spine for 2-3 minutes feeling the effects of the posture.

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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