Animal flow workouts are a series of physical postures linked together, with quick and seamless transitions between each posture. They are primal and athletic in nature and resemble animal movements, hence the name.
These fun-to-do exercises require you get down on all fours and move your body efficiently. This enhances your body’s awareness to how it responds after each workout. The exercises work on full body promoting strength, flexibility, and stability. The benefits are not merely physical but also extend to mental well-being. Below are the poses.
Animal Flow Workouts
1. Crab Reach
This pose works best for people with poor posture, back strain, and tighter hips. It stretches all the muscles along the front of your body.
- Start with a sitting position, with legs bent and feet on the floor shoulder-width apart.
- Place your arms vertical to your shoulders, with palms touching the ground and fingers pointing outwards.
- Begin by lifting your hip an inch above the ground.
- Raise one arm up in front of your face. You are now balancing on one hand and both feet.
- Slowly raise your hip to attain a comfortable stretch and extend the raised arm behind you, as you look down at your other hand.
- Bring your left arm down and bring your gaze forward. Lower your hips back to the start position, 1 inch off the floor.
- Repeat the exercise on the other side, raising your hip and right arm up.
- 3 sets of 10–15 reps per arm is suggested.
2. Forward Traveling Beast
This exercise challenges your upper body, legs, and trunk. Though it appears simple, it requires strength and stability to perform this exercise.
- Get down on all fours and attain an elevated crawl position.
- Raise further up with your hands and toes on the ground. Make sure you rest on your toes and not on the feet.
- Step forward with opposite hand and foot moving at once. Keep your knees hovering one inch above the ground.
3. Side Traveling Ape
This exercise builds shoulder stability and improves core control.
- Get down in a four-squat position with your palms in front of your feet.
- Now place your arms 2 feet towards the left, such that your right palm is in front of your left feet.
- Press your hands against the ground and jump up moving to the left.
- Let your trailing foot (here right foot) rest first.
- Repeat this for 3 sets in each direction for about 20 yards.
4. Forward Traveling Crab
The exercise strengthens your arms, shoulders, and upper back. It enhances your stability and coordination.
- Start in the crab position with hands and feet on the ground and hips lifted one inch above the ground.
- Move forward with opposite hand and foot moving together.
- Perform 3 sets for a distance of 20–50 yards.
5. Loaded Beast
This exercise loosens your muscles and provides strength.
- Get down on all fours with knees slightly flared open and hands extended in front of you.
- Lift your knees an inch off the ground.
- Keep your elbows straight and begin to lift your hips upwards.
- Continue to stretch until your shoulders stay vertical to your palms.
6. Scorpion Reach
- Lie down on your stomach with your feet should-width apart and hands stretched across.
- Bend your right leg on the knee and stretch it to the left while twisting your trunk.
- Return to the normal position by resting your right leg.
- Repeat the same with your left leg.
The best thing about these exercises is they are equipment-free, can be done anywhere and so don’t disturb your workout regime during traveling. A comfortable and breathable clothing which provides flexibility and a yoga mat are all you need!