• (def) : also known as the zone, flow is a mental state in which a person performing an activity is fully immersed in a feeling of energized focus, full involvement, and enjoyment in the process of the activity


  • Anatomically‘ match your breathing with your movements : whenever you ‘get smaller’ (flex) let yourself exhale – and whenever you ‘get bigger/wider’ (extend) let yourself inhale.
  • Do not force any ranges of motion or balance challenges that you cannot handle = 6 out of 10 in difficulty.
  • stay calm and clear minded (the breathing helps with this).


-> From standing, execute an ‘Inchworm’ but stop in the ‘Plank’ position

– > From the Plank, bring one foot close to the outside of the hand (*if you need some help consider entering this position from a ‘downward dog’ instead of a plank position*).

-> Rotate chest to knee – Reach with hand to ceiling and follow with eyes.

-> Stand up … (easier said than done) … return and repeat!



Add this movement into your practice this week

Stay tuned for more – Flow Movements –

AND stay mobile my friends!


Martin Colangelo – Blog Author

& Owner / Instructor


7 thoughts on “Flow Movement – “INCH FORWARD / LUNGE BACK”

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