Looking to get started with animal flow? This is something you should not miss

Wait wait! Before we nose dive into the whats and hows of Animal flow, what is it exactly?

Animal flow is a form of workout, as the name suggests, that is inspired by movement from animals. Ever wondered why animals are so fit? They obviously don’t lift weight or perform burpees. They simply are themselves! Mike Fitch, the inventor of animal flow, decided to use it for humankind. With a definitive approach, it can be described as a set of exercises that are aimed at bodyweight training. Working out in any way and eating right is sureshot way for controlling weight and being healthy. The same is true for animal flow too but it comes with some advantages like:

  • Animal flow movements are ground-based
  • They do not require any equipment
  • It can be described as a mixture of gymnastics and yoga

Basically, you use all of your body, its strength to execute animal-like movements.  

Are you fit to be doing animal flow?

Yes. You are! Animal flow exercises are performed on a mat with the use of any specific pieces of equipment. Your body weight is all you have. They are low in intensity and are comparatively easier. If you are a fitness enthusiast or one who is getting started, this is a good place to be. That being said, it is wise to get in touch with a professional animal-flow coach. They will help you analyze your faculties and suggest better. On that note, if your interest in animal flow has piqued, here is a little something for you to get started with. These are some basic movements that will prepare you for a good animal flow workout.

 This is Shubhag Rao, a Strength Coach, and an Animal Flow Instructor. An engineer by qualification but a passionate coach and businessman by profession. He found his purpose in life, which was to bring out transformation in people, not just physically, but mentally and emotionally. 

Animal flow has a unique bunch of advantages, it impacts at multiple levels

It helps you in building body strength because it requires you to support your full body weight, which is why it can be used for strength training. The movements of animal flow aid in core stability and also builds strength throughout your shoulders, abs, hips, and back. 

It helps you build upon overall mobility in the body. The Form Specific Stretches are meant to increase your general flexibility and range of motion by allowing you to move about more freely. Any action that requires squatting or crouching down into a crawl position, for example, helps to increase hip and lower body mobility. Pandiculation, rather than stretching, is a natural technique for animals to maintain their youthful range of motion. This means that instead of passively extending a muscle, you actively contract it while gradually lengthening it.

It improves body coordination. The movements in the animal flow require you to push in quite a bit of dexterity and power. The simplest ones also require you to keep yourself balanced and stable. These efforts significantly help the brain better itself.

Have some fun while working out. Imitating animal-like movements could be entertaining. They are modeled on the movements of animals in their wild settings. As they make a difference to your health, they also give some playful and pleasurable times too. 

Mike fitch designed the structure of Animal Flow to take care of the body as a whole. To make it as objective as it could get, he broke it down into 6 components. He grouped the range of movements and combinations and categorized them. Every component reaps a set of results. Different permutations and combinations of these components can be used to achieve a specific set of fitness goals. 

Animal flow is a form of workout that is inspired by movement from animals.

Wrist mobilizations

As the name suggests, these are a set of movements that can get the hands and wrists all warmed up and ready for the more challenging movements. 


This component is a set of movements that awaken the body. They are also a way to accumulate awareness of the body and get ready for the interactions with the ground. 

Form specific stretches

The movements in this component take charge of the flexibility and stability of the body. Every movement starts with a base animal position graduating to various end ranges of motion. Mike suggests that these can function as conditioning tools or be incorporated into the more complex flows. 

Traveling forms

These constitute the locomotive movements. This is how you’d actually be imitating the animals. The basic traveling forms go by the name of ABCs of animal movements, namely Ape, Beast, and Crab, and their variants. 

Switches and transitions

By and large, switches and transitions make the majority of the animal flow movements. These are packed with dynamism and can be coupled with each other. Even as a solitary movement, it comes upon as a powerful exercise. Underswitch, Side Kickthrough, Scorpion and Front Kickthrough are the 4 basics of this component.


Flows are pre-programmed sets of movements linked together to form a continuous motion. Learning a Flow for the first time can be a workout in and of itself. Mike says it’s advisable that each of the movements is well-practiced before getting started. Once you've mastered a Flow, you may choose whether to use it as a standalone workout or include it into your usual fitness routine. It's entirely up to you how you make the most of your flow practise.

Is Animal Flow a good way to lose weight?

Any bodyweight workout is one of the ways of losing weight. So is animal flow. Join a professional coach if you feel yourself falling short of motivation. Continue to do it, eat healthy food, sleep well and stay hydrated. 

Can you use animal flow as a home workout?

Yes you can. There are a number of routines available on the internet that you can try out. If you feel not so confident about it, join a group session. Try it and see if it works for you, if you enjoy it and feel naturally motivated to do it. Once you are comfortable and familiar, you may upgrade. 

Animal flow exercises are performed on a mat with the use of any specific pieces of equipment.

These are some Animal Flow Workout tips that you should know

  • Before you begin these exercises, be sure you understand how each position can benefit you. Research and read up the available literature on the internet.
  • Prepare emotionally and physically by practicing a set of warm-up exercises, as these will comprise a number of poses, stretches, and transitions. The mind needs to know what the body has signed up for. You'll be laying a firm basis for performing these exercises without difficulty if you do it this way.
  • Wear loose-fitting clothing to avoid pain while performing these workouts. Invest in good activewear t-shirts and shorts. The ones that are breathable, naturally stretchable, and take off moisture management.

The Dos of Animal Flow Exercises

  • If you have any long-standing body ailments, speak with your doctor before you start.
  • Before you begin these exercises, make a mental note of your weight.
  • Always do the exercises under the supervision of a trained specialist.
  • Warm-up by rotating your shoulders, arms, wrists, ankles, feet, and neck. If you have any stress in your muscles or joints, these will help you release it.

The Don’ts of Animal Flow Exercises

  • Before you begin these exercises, don't eat or drink too much. Maintain a two-hour gap at the very least.
  • Do not overextend yourself or push yourself past your comfort zone. It's possible that you'll wind up causing more harm than good.
  • Expect to wait a long time for results. Only consistent work and practice can help you reach your weight-loss target.

Animal flow is finding its way into the heads of fitness enthusiasts in the country. Animal Flow exercises resemble yoga asanas in appearance, but the movements are more primal and possibly athletic in nature. Many of the movements are modeled in animal locomotive patterns. This makes it very interesting. Once you start practicing animal flow, your mind will be more activated in noticing the animal around and their movement patterns.

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