Flow Practice Exercise Glossary

 

A complete guide to all movements in the Daily Flow Practice program, including purpose, how-to instructions, and key points for safe and effective practice.

 

BREATHING TECHNIQUES

 

 

Box Breathing

 

Purpose: Calm the nervous system, establish breath control

How to Perform:

  1. Sit or stand comfortably with spine straight

  2. Exhale completely to empty your lungs

  3. Inhale through nose for 4 counts

  4. Hold breath IN for 4 counts (don't strain)

  5. Exhale through nose or mouth for 4 counts

  6. Hold breath OUT for 4 counts (lungs empty)

  7. Repeat for 8-10 cycles

Key Points: Keep counts steady and consistent; Shoulders stay relaxed; Can adjust counts based on capacity.

 

Breath of Fire

 

Purpose: Energize the body, increase alertness, warm up

How to Perform:

  1. Sit with straight spine or stand tall

  2. Take a deep breath in through nose

  3. Begin rapid, forceful exhales through nose

  4. Each exhale is powered by sharp belly contractions (Inhales are passive)

  5. Rhythm: 2-3 exhales per second

  6. Continue for 20-30 seconds

  7. Finish with deep inhale, slow exhale

Key Points: Focus on the exhale; Belly pumps in sharply; Stop if dizzy. Contraindications: Avoid if pregnant, high blood pressure, or heart conditions.

 

Breath Ladder

 

Purpose: Expand lung capacity, create focus

How to Perform:

  1. Start with 4 count inhale, 4 count exhale

  2. Increase count by one for each subsequent breath (e.g., 5-5, 6-6, up to your max)

  3. Optional: Go back down the ladder

  4. Return to natural breathing

Key Points: Find your maximum comfortable count; Don't force or strain; Maintain smooth, steady flow.

 

GROUND FLOW POSITIONS

 

 

Child's Pose

 

Purpose: Rest position, hip and lower back stretch

How to Perform:

  1. Start on hands and knees

  2. Sit your hips back toward your heels

  3. Extend arms forward or alongside the body

  4. Rest forehead on floor

Key Points: Let gravity do the work; Shoulders relax away from ears; Wider knees = more hip opening.

 

Downward Facing Dog (Down Dog)

 

Purpose: Full body stretch, strengthen arms/shoulders, lengthen spine

How to Perform:

  1. Start on hands and knees, tuck toes under

  2. Lift hips up and back, forming an inverted "V"

  3. Hands shoulder-width apart, pressing through palms

  4. Heels reach toward the floor (knees can bend)

Key Points: Push the floor away with hands; Spine stays long; Bend knees if hamstrings are tight.

 

Plank

 

Purpose: Core strength, shoulder stability, full-body tension

How to Perform:

  1. Start on hands and knees, then step feet back

  2. Body forms a straight line from head to heels

  3. Hands directly under shoulders

  4. Engage core, glutes, and thighs

Key Points: No sagging or lifted hips; Shoulders stay over wrists. Modification: Drop to knees.

 

Cat-Cow Waves

 

Purpose: Spinal mobility, warm up the back, breath-movement coordination

How to Perform:

  1. Start on hands and knees

  2. COW (Inhale): Drop belly, lift chest and tailbone (arch spine)

  3. CAT (Exhale): Round back toward ceiling, tuck tailbone (C-curve spine)

  4. Flow: Smoothly alternate between cow and cat with your breath

Key Points: Move with the breath; Initiate from pelvis, wave through spine.

 

Thread the Needle

 

Purpose: Thoracic spine rotation, shoulder stretch, chest opening

How to Perform:

  1. Start on hands and knees

  2. Slide right arm under left arm

  3. Rest right shoulder and ear on floor

  4. Left arm can stay planted or reach up

  5. Hold for 3-5 breaths, repeat on the other side

Key Points: Keep hips level; Rotation comes from the mid-back; Breathe into the twist.

 

LOCOMOTION PATTERNS

 

 

Bear Crawl

 

Purpose: Full-body coordination, core strength, cardio

How to Perform:

  1. Start on hands and knees, lift knees 1-2 inches off ground

  2. Keep back flat

  3. Move opposite hand and foot simultaneously (Right hand + left foot forward, etc.)

  4. Move forward, backward, or laterally

Key Points: Core stays tight; Knees hover close to ground; Small, controlled steps.

 

Crab Walk

 

Purpose: Posterior chain strength, shoulder stability, coordination

How to Perform:

  1. Sit on ground with hands behind you, fingers toward feet

  2. Lift hips off ground into "table top" position

  3. Keep hips elevated

  4. Walk using opposite hand and foot

Key Points: Hips stay high; Press through the entire hand; Chest opens toward the ceiling.

 

GROUND TO STAND TRANSITIONS

 

 

Squat Roll to Stand

 

Purpose: Momentum-based standing, spinal articulation

How to Perform:

  1. Start in deep squat, roll backward onto tailbone

  2. Rock forward using momentum

  3. Feet land flat in squat position

  4. Use momentum to stand up (no hands needed)

Key Points: Round spine to roll smoothly; Create momentum with the rock.

 

From All Fours to Stand

 

Purpose: Explosive power, coordination

How to Perform:

  1. Start on hands and knees, tuck toes under

  2. Jump both feet forward between hands

  3. Land in deep squat

  4. Stand up

Key Points: Generate power from legs; Land softly in a controlled squat.

 

STRENGTH & SKILL POSITIONS

 

 

Crow Pose

 

Purpose: Arm balance, core strength, focus

How to Perform:

  1. Start in deep squat, hands flat

  2. Place knees on backs of upper arms

  3. Lean forward, shifting weight into hands

  4. Engage core, lift one foot, then the other

Key Points: More lean = easier to lift; Core engagement is crucial; Gaze forward.

 

L-Sit

 

Purpose: Core and hip flexor strength, straight arm pushing strength

How to Perform:

  1. Sit with hands beside hips

  2. Press hands down firmly, engaging the entire body

  3. Lift hips and straight legs off the ground

  4. Legs parallel to the ground (90-degree hip angle)

Key Points: Push floor away with straight arms; Shoulders away from ears; Massive core engagement.

 

COOL DOWN POSITIONS

 

 

Forward Fold

 

Purpose: Hamstring stretch, spinal decompression, calming

How to Perform (Standing):

  1. Hinge at hips, fold forward

  2. Let upper body hang heavy

  3. Hands reach toward floor, shins, or feet

  4. Head and neck completely relaxed

Key Points: Bend knees if hamstrings tight; Focus on the hip hinge.

 

Spinal Twist (Supine)

 

Purpose: Spinal rotation, lower back release, calming

How to Perform:

  1. Lie on back, arms out to sides (T-shape)

  2. Drop both knees to one side, turn head to the opposite side

  3. Keep both shoulders on the ground

  4. Hold for 5-10 breaths, repeat other side

Key Points: Keep shoulders grounded; Breathe into the twist; Very restorative.

 

Savasana (Corpse Pose)

 

Purpose: Deep relaxation, integration, nervous system reset

How to Perform:

  1. Lie on back, legs extended, arms by sides, palms up

  2. Eyes closed

  3. Systematically relax every body part

  4. Stay for 1-5 minutes minimum

Key Points: Complete stillness; Stay conscious; This is where the practice integrates.

 

FREESTYLE/INTEGRATION CONCEPTS

 

Flow Combos: Chaining 3 or more movements together (e.g., Child's → Down dog → Plank). Smooth transitions matter more than speed.

Freestyle Flow: Unstructured movement exploration using your vocabulary. No planning, pure intuition.

 

Quick Reference: Difficulty Levels

 

  • Beginner: Child's Pose, Cat-Cow, Box Breathing

  • Intermediate: Full Plank, Bear Crawl, Ground to Stand Transitions, Breath of Fire

  • Advanced: Crow Pose, Handstand Kick-Ups, L-Sit, Explosive variations

Safety Notes: Always warm up; Progress gradually; Stop if sharp pain occurs; Listen to your body always.