What Exactly is Animal Flow?
Imagine moving with the grace of a cat, the power of a gorilla, and the agility of a crab. That’s the spirit of Animal Flow. It's a ground-based, bodyweight movement system designed to improve the way you move. Created by fitness expert Mike Fitch, it blends
elements from various disciplines like yoga, gymnastics, and even breakdancing, but it is its own unique practice. The core idea is to get comfortable on all fours—what’s known as quadrupedal movement—and flow seamlessly between different animal-like forms. It’s not just exercise; it's a way to reconnect with your body’s primal movement patterns, all without needing a single piece of equipment.
More Than Just Flexibility
While the headline promises incredible flexibility, that’s just the beginning. The multi-directional movements in Animal Flow challenge your body in ways that linear exercises like running or lifting weights don't. Regular practice can lead to a host of benefits. You’ll build functional strength through your entire body, especially in the core and shoulders. Your mobility—the ability to move your joints through their full range of motion—will improve dramatically. It also enhances coordination, balance, and proprioception (your awareness of your body's position in space). Plus, it’s incredibly fun. The challenge of learning a new flow can feel more like play than a chore, making it a workout you’ll actually look forward to.
Mastering the 'ABCs': Ape, Beast, and Crab
Before you can flow, you need to learn the basic positions. Think of these as your foundational building blocks. The three most fundamental are Ape, Beast, and Crab.
Ape: Start in a deep squat with your feet wider than your shoulders and toes pointed slightly out. Place your hands on the floor between your feet. This position opens up the hips and ankles.
Beast: This is your core quadrupedal position. Get on all fours with your hands under your shoulders and knees under your hips. Now, lift your knees just an inch or two off the floor, keeping your back flat. You should feel your core engage immediately.
Crab: Sit on the floor with your knees bent and feet flat, about hip-width apart. Place your hands on the floor behind you, fingers pointing towards your feet. Lift your hips off the ground. This position is great for shoulder mobility and glute strength.
Your First Simple Flow Sequence
Now, let’s connect those positions. A sequence is called a 'flow.' Here is a very simple one to get you started. Move slowly and deliberately, focusing on control over speed.
1. Start in Static Beast: Hold the Beast position for a few seconds, feeling the core engagement.
2. Transition to Underswitch: From Beast, simultaneously lift your right hand and left foot off the ground. Pivot on your right foot as you bring your left leg through the space underneath your body, ending in the Crab position.
3. Perform a Crab Reach: In the Crab position, press through your right hand and both feet to lift your hips high. Reach your left arm up and over your head, looking towards your grounded hand. Feel the stretch along the side of your body.
4. Return to Crab: Lower your hips and bring your arm back down to the starting Crab position.
5. Return to Beast: Reverse the Underswitch movement. Lift your left hand and right foot, and pivot back to the Beast position.
Congratulations, you've completed one side! Now repeat the entire sequence on the other side, starting from Beast and lifting your left hand and right foot.
Tips for a Safe Practice
As with any new physical activity, it’s important to be smart. Always start with a proper warm-up that includes wrist, shoulder, and hip circles to prepare your joints. When you’re learning, prioritise perfect form over speed or complexity. It’s better to hold a static position correctly than to rush through a sloppy flow. Most importantly, listen to your body. If something causes sharp pain, stop. The goal is to build a stronger, more resilient body, not to injure it. Be patient with yourself; fluidity and grace will come with consistent practice.
