In this excerpt from a rooftop movement session, Marlo leads a quick sequence to wake up your back musculature. Try these moves to enliven your posture and prepare for deeper stretching. If you have more than three minutes, great! Extend this sequence by performing more repetitions of each exercise -- try each movement for 30 seconds to one minute for even more Flowbility benefits.


Level: Advanced Beginner

Space Requirements: Small/Medium

Equipment:

Length: 20 minutes

Can be purchased HERE.

If you do yoga but want to experience moving off the mat, this video is perfect for you.  Great for stiff spines and shoulders -- this Flowbility video takes its time and emphasizes gentle natural movement.  Also great if you want some movement but need to start off slow, or if you require some recovery movement because you are sore.

This is an ideal video to practice before starting any advanced beginner or intermediate level Floor Flow videos.  It can be adjusted for a small space. 

Additional music suggestions:

 

Level: Beginner and Up

Space Requirements: Small

Equipment: Mat; yoga block recommended for those with higher knees and ankles.

Length: 18 minutes

Can be purchased HERE.

Flowbility Session #2 is a great start and introduction to Flowbility.  There is minimal complexity to the movement.  This video is not floor work -- this is strictly Flowbility. 

Do you suffer from a stiff upper back?  If you do linear activities like running cycling and feel restricted in the shoulders neck and upper back this sequence is for you. Try this before your normal workouts to be more aware of your breath and posture and see how your movements feel after a postural re-set.  This sequence is full of spinal articulations to increase movement in areas that become stiff with traditional workouts and daily life. 

This video is an excellent place to start with Flow Movement videos.  This is not for anyone who has very limited knee mobility (such as post-op).

Additional music suggestions:

 

Level: Advanced Beginner and Up

Space Requirements: Small/Medium

Equipment: None

Length: 16 minutes

Can be purchased HERE.

This medium-paced Flowbility video is a leg workout that opens the hips and incorporates a lot of rotation.  Say hello to your side butt!  This sequence will open up your lower back and side body without backhanding; itincorporates unique spinal mobilizations, and emphasizes finding and exploring the resistance that your body offers.  This video is great for stiff torsos.  Through a short sequence of movements you will learn transitions that flow and can be applied to Floor Flow.  No mat required; small space is fine; carpet is fine.

Additional music suggestions:

 

Level: Intermediuate and Up

Space Requirements: Small

Equipment: A smooth floor; knee pads

Length: 35 minutes

Can be purchased HERE.

This is an intermediate level 35 minute Flowbility class that focuses on functional flexibility. Learn exercises to help you spread your toes, deepen your squat and mobilize your spine. If you’re interested in floor skills that require strong, limber hips and legs, or just need a fresh stretch sequence, this video will help.


Level: Advanced Beginner and Up

Space Requirements: Small

Equipment: A smooth wall

Length: 12 minutes

Can be purchased HERE.

For this series of neck, chest, and shoulder opening stretches, we will use the wall to increase our spine and shoulder awareness. After 12 minutes of delicious articulations and closed-chain movements your shoulders will sing.