These workouts are designed by Breaking Muscle founder Mindith Rahmat. Mindith is an RYT 500 Certified Yoga Therapist, certified CrossFit coach, and long time fitness enthusiast with extensive experience in Russian kettlebells and bodyweight exercise.

 

"Yoga is 99% Practice & 1% theory.” Sri K. Pattabhi Jois
 

Week 6, Day 1

 

"Man is a creature of habits. When you do yoga, you unlearn your habits."   
~Bharat Thakur  

 

Full primary extended flow 

90-120 minutes

Traditional Sanskrit as taught by Shri K Pattabi Jois with English translation

 
5 Surya Namaskar A (Sun salutation A)
5 Surya Namaskar B (Sun Salutation B)
Padangushtasana (Standing forward bend)
Pada Hastasana (Hands under feet bend)
Utthita Trikonasana (Triangle)
Parivrta Trikonasana (Revolved Triangle)
Utthita Parshvakonasana (Extended side angle)
Parivrta Parshvakonasana (Revolved side angle)
Prasarita Padottanasana (A, B, C, D) (Wide leg forward bend)
Parshvottanasana (Pyramid pose)
Uttihita hasta Padangushtasana (Upright hand to toe posture)
Ardha Maddha Padmottanasana  (Half bound Lotus fold)
Utkatasana (Chair pose)
Virabhadrasana 1 and 2 (Warrior 1 and 2)
Pashimottanasana (Seated forward bend)
Purvottanasana (Reverse plank)
Ardha Baddha Padma Pashimottanasana (Half bound lotus forward fold)
Triang Mukha Ekapada Pashimottanasana (One leg forward bend)
Janushishasana (A, B, C) (Head to knee pose)
Marichyasana (A, B, C, D) (Seated twist)
Navasana (Boat pose)
Bhujapidasana (Knees on shoulder pose)
Tittibhasana (Firefly)
Kurmasana (Tortoise)
Pindasana (Lotus)
Kukkutasana (Rooster)
Baddha Konasana (Cobblers pose)
Upabishta Konasana (Upward facing wide leg pose)
Supta Konasana (Reclining wide leg pose)
Supta Pdangushtasana (Reclining held toe pose)
Ubhaya Padangushtasana (Big toe hold posture)
Urdhva Mukha Pashimottanasana (Upward forward bend)
Setu Bandasana (Bridge)
Urdhva Dhanurasana (Up bow)
Pashimottanasana (Forward bend)
Tadaga Mudra (Engaged supine pose)
Sarvangasana (shoulder stand)
Halasana (Plough)
Karnipidasana (Knees to ear posture)
Urdhva Padmasana (Upward lotus pose)
Pindasana (Embryo pose)
Matsyasana (Fish pose)
Uttana Padasana (Intense leg pose)
Shirshasana (Headstand)
Padmasana (Lotus)
Baddha Padmasana (Bound Lotus)

Savasana (Corpse pose)

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