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Flow Movement – “1/2 Kneeling Hip Hinge + Twist”


  • (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.

Interestingly, this is also a pretty good definition of Mindfulness.

‘HOW TO’ FLOW / be mindful

  • 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 anything (like ranges of motion or balance challenges) = 6 out of 10 in difficulty.
  • stay calm and clear minded (the breathing helps with this).

“1/2 Kneeling Hip Hinge + Twist”

-> Begin in 1/2 kneeling stance.

-> Use ‘heel drive’ to help hinge your hips back and reach for the inside of your foot.

-> Lock out hips tightly in order to keep them still – when you rotate / twist.

-> Consider playing with the Tempo I.E. try doing a few as fast as possible (without ‘cutting corners’).


Add this movement into your practice this week!

And as always,

Stay tuned for more…

– Flow Movements –


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