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Flow Movement – “UP-DOWN 2 UP-DOG”


  • (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).


-> The ‘Up-Down’ was shown to me by Ido Portal (movement culture)

-> ‘Upward Facing Dog’ is a common Yoga pose

-> Pause briefly in ‘Child Pose’ while transitioning between the two

Add this into your movement practice this week

Stay tuned for more – Flow Movements

AND stay mobile my friends!