So the final move "spinal rock" has been added. Key to doing it safely is to keep the chin tucked tightly to the chest and do not force it. Increase slowly so that you do not hurt your neck.

. Today sees the inclusion of move 6 - the Upward and Downward facing dog or Up and Down Dog. This is a very rushed version of the move, people doing FlowFit will often repeat all seven moves in under

This is the advanced version of the spring twist. Its pretty heavy on the wrists and needs to be built up to. Only 2 more moves to go and this routine is complete. I used to do this a few years ago with

This animation brings in movement 4, the twist, be gentle do everything slowly and with care for your amazing body until you are comfortable with the motions. Opinions I notice in myself that my opinions,

This move had me baffled for a while. The slowed down version with description below hopefully helps to understand what is going on. First the Left leg goes through to the right Side of the body, sweeps

Scott Sonnon developed a routine called Flow Fit in 2003, I think. Since he and many others have made other "flows" of of movements designed to target either the whole or specific body areas.