What is Animal Flow?
Forget dumbbells and treadmills for a moment. Picture a form of exercise that’s fluid, graceful, and powerful all at once. That's the essence of animal-inspired or 'primal' movement systems like the popular trademarked program, Animal Flow. This isn't
about simply mimicking animals, but about moving your body in the way it was designed to move: crawling, rolling, squatting, and balancing. It’s a ground-based practice that combines elements from gymnastics, yoga, breakdancing, and bodyweight training to create flowing sequences. The focus is on 'quadrupedal movement,' meaning moving on all fours. This builds incredible core strength, improves mobility and flexibility in your joints (especially hips and shoulders), enhances coordination, and reconnects you with your own body's capabilities. It’s a full-body workout that feels more like play than a chore, which is why it has become so popular with people looking for an escape from repetitive training.
The Benefits of Moving Outdoors
Taking this kind of workout from the studio to the park elevates the experience entirely. Training outdoors offers a wealth of benefits that an indoor setting simply can't match. Firstly, you get a healthy dose of Vitamin D from sun exposure, which is crucial for bone health and immune function. Secondly, the fresh air is invigorating, improving mental clarity and reducing stress levels. Studies have shown that exercising in natural environments, or 'green exercise,' can boost self-esteem and mood. The uneven terrain of a grassy field or a soft patch of sand also challenges your stabiliser muscles more than a flat gym floor, improving your balance and proprioception (your body's awareness of its position in space). Plus, there’s a certain mental freedom that comes from having unlimited headroom and a natural backdrop. It allows you to focus purely on the movement and the feeling of the earth beneath your hands and feet.
Your First Flow: 3 Moves to Try
Ready to give it a try? Find a clear, flat patch of grass. The key is to move slowly and with control. Focus on form over speed. Here are three foundational movements common in primal fitness to get you started.
1. The Beast
This is your fundamental starting position. Think of it as a tabletop position, but more active. Start on all fours with your hands under your shoulders and your knees under your hips. Your back should be flat. Now, press firmly into your hands and tuck your toes under, lifting your knees just an inch or two off the ground. Your shins should be parallel to the floor. Keep your core tight and your gaze slightly forward. Just holding this position, called a 'Static Beast,' is a fantastic core and shoulder workout. Try holding it for 20-30 seconds. From here, you can practice crawling forward, backward, and sideways while keeping your hips low and stable.
2. The Crab
The Crab is excellent for opening up your chest and shoulders while strengthening your glutes and triceps. Sit on the ground with your knees bent and feet flat on the floor, about hip-width apart. Place your hands on the ground behind you, with your fingers pointing away from your body. Press into your hands and feet to lift your hips off the ground, creating a 'tabletop' with your body. Try to get your torso parallel to the ground. This is the 'Static Crab.' For a dynamic move, try the 'Crab Reach.' From your Static Crab position, lift one arm up and across your body, reaching over your head as you drive your hips higher. You'll feel a deep stretch across your side and chest. Return to the start and repeat on the other side.
3. The Ape
This movement improves hip mobility and explosive power. Start in a deep squat position, with your feet wider than your hips and your chest up. Place your hands on the ground in front of you, just inside your feet. Now, shift your weight onto your hands and lightly 'hop' your feet to one side, landing softly. Then, bring your hands to meet your feet. The movement is a squat, a hand placement, and a light hop. It feels like a lateral shuffle in a deep squat. It’s a playful move that gets your heart rate up while challenging your coordination and lower body strength. Try to stay low throughout the movement.
