Ashtanga-Inspired Flows For Mindfulness and Mobility

Mindith Rahmat


Women's Fitness, Yoga, Natural Movement, Bodyweight Exercise, Kettlebells

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


Refer to week one for the instructional video on Ashtanga flow.

Week 1

Day 1: Introduction to the Ashtanga beginner's flow. 

“Yoga, as a way of life and a philosophy, can be practiced by anyone with inclination to undertake it, for yoga belongs to humanity as a whole. It is not the property of any one group or any one individual, but can be followed by any and all, in any corner of the globe, regardless of class, creed or religion.” 
- Sri K. Pattabhi Jois

60 minutes:

  • Sun Salutation A x3
  • Sun Salutation B x3
  • Forward Bend
  • Triangle
  • Reverse Triangle
  • Side Angle
  • Warrior 1
  • Warrior 2
  • Tree Pose
  • Chair Pose
  • Seated Forward Bend
  • Cobblers Pose
  • Wide Leg Forward Bend
  • Bridge Pose
  • Supported Shoulderstand


Day 2

"Relaxation means releasing all concern and tension and letting the natural order of life flow through one's being."

- Donald Curtis

  • Sun Salutations A x5
  • Sun Salutations B x5
  • Forward Bend
  • Forward Bend with Hands under Feet
  • Triangle Pose
  • Reverse Triangle Pose
  • Side Angle Pose
  • Side Angle Pose with Twist
  • Wide Legged Forward Bend with 4 arm variations - hands at floor, waist, interlaced, and toes
  • Intense Side Stretch Pose
  • Chair Pose
  • Warrior 1
  • Warrior 2
  • Standing Balancing Pose
  • Tree Pose
  • Seated Forward bend with 4 arm variations - grabbing toes, hands over feet, hands on sides of feet, grabbing wrists
  • Reverse Table Top
  • Seated Twist
  • Boat Pose
  • Yogi Squat
  • Cobblers Pose
  • Wide Legged Forward Bend
  • Bridge
  • Shoulderstand
  • Plow
  • Child's Pose
  • Savasana


This movement reference video will help you follow along with the full program:




Day 3: Manipura Solar Plexus Chakra Meditation

Ashtanga-Inspired Flows For Mindfulness and Mobility - Workouts, flow, mobility, ashtanga, WOD Awake and Evolve, mindfullness, Yoga Sequences Cycle 3

The Manipura Chakra is the third of seven energy centers in the body. The solar plexus chakra is associated with the color yellow and is located above the navel in the stomach area. When this chakra is balanced you will feel self-confident, humorous, warmth and a sense of ease.


Take a few moments to close the eyes and relax the mind as you prepare for meditation. Focus on your solar plexus chakra, located in the lower abdominal area, just above your navel and below your diaphragm.


Count twelve slow deep breaths as you continue to focus on the chakra center. Imagine a warm yellow light, with each inhale feel the energizing yellow light fill your body, and with each exhale release any sensations of tension, tightness or stress.


Continue to focus on the breath and the flow of bright yellow energy flowing in and out of the body. Feel the energy of the yellow light invigorate the body. Feel the sensations of warmth and positive energy move throughout the body.


Continue to breathe in this invigorating yellow light as you count twelve deep breaths. Stay here with a calm breath for five to ten minutes, and notice the shifts in energy, warmth and self assurance from this meditation practice.


Click on the number below that corresponds to the week of training you're in.


See more about: , , , , ,
Breaking Muscle Newsletter

Breaking Muscle Newsletter

Get updates and special offers delivered directly to your inbox.