Animal flow workout is on-trend workout style and practised by people who really want to build strength, Boost endurance, Increase balance and concentration, & mobility, Burn more calories, Tone muscles and enhance flexibility. Animal flow workout connects mind to muscles. it’s an incredible bodyweight Ground-based workout which is similar to Vinyasa yoga, Ashtanga yoga and other  Yoga Dynamic Poses. Moving with both the arms and legs challenge you to truly be aware of how your body is functioning. Animal movements have been used for thousands of years to improve health and vitality in the human being.

1. What are the specific exercises that incorporate Animal flow or animal postures? I am looking at a combination of all kinds of exercises, whether yoga or gymming.

Crab-Reach

This exercise is an antidote to attain tight hips and correct poor posture.

How to do it

• Begin in the crab position, with hands and feet on the ground, feet about shoulder-width apart and fingers pointed away from you. Lift your hips about an inch off the ground.
• Raise one arm up in front of your face so you are balancing on the other hand and both your feet.
• Press your hips up by pushing through your heels and squeezing your glutes, and extend the raised arm behind you. When in the full position, the reaching arm is relaxed, not locked out, and framing the head. Return to the start (1st step) to complete one rep.
• Perform three sets of 5 to 10 repetitions in the beginning, and then gradually increase upto 15 to 20 repetitions per arm, holding the stretch for three to five seconds per rep after the full practice.

Ape Squat

It targets shoulders, back, triceps, abs, butt, quads, and calves.

How to do it

• Stand with your feet, hip-width apart, toes pointed out, and lower down into a deep squat, bending knees out to sides; with arms reaching our from between your knees towards the floor with palms facing out and rested on floor.
• Maintaining this crouch throughout, lift your heels off the floor and straighten your torso as you raise arms out to sides (rotate wrists so that palms face up) and squeeze shoulder blades together.
• Finally, Lower your arms and heels to the return (1st step) position.
• Do 3 sets of 15 reps.

Forward-Travelling Beast

This full-body movement looks simple but really challenges the upper body, trunk, and legs.

How to do it

• Start in an elevated crawl position, known as the Beast, with your hands and feet on the ground and knees hovering.
• Step forward, moving opposite hand with opposite foot. Keep your hips low and your knees about an inch off the ground.
• Perform three sets for distance, travelling 15 to 40 yards per set and stopping at the first sign of degraded form. 

Stork Seesaw

Targets back, abs, hips, butt, quads, and hamstrings

How to do it

• Stand with feet together and clasp arms behind back. Lift right knee forward to hip level, foot flexed.
• Balancing on left leg, squat slightly and hinge forward from hips until back is nearly parallel to the floor and right heel is in line with your back.
• Return to upright stork stance; repeat.
• Do 3 sets of 14 reps; switch legs and repeat.

The Under switch

This move requires total body rotation, posing a serious challenge to nearly every joint.

How to do it

• Start in the Beast position, with knees slightly elevated.
• Simultaneously lift your left leg and right arm, then rotate your body to the right so your leg travels under your body.
• Continue to rotate until you are facing up and you can plant your hands and feet in the Crab position.
• Lift the same limbs and rotate your body to return to the starting Beast position to complete one rep.
• Perform three sets of 12 to 20 repetitions per leg.

Vertical Frog Jump

Targets back, butt, and quads

How to do it

• Stand with feet slightly wider than shoulder-width apart, arms by sides.
• Lower into a deep squat and place palms on the floor between feet.
• Jump as high as you can and extend arms overhead.
• Land softly in a squat, placing hands on the floor. Return to standing.
• Do 3 sets of 12 reps.

  Loading and Unloading Beast

This movement combats tightness in the wrists, shoulders, upper back, lower back, hips, knees, and ankles.

How to do it

• “Load the beast” by assuming a modified child’s pose, kneeling on the ground with heels underneath hips, knees slightly flared open, and arms extended in front of you with elbows straight. Let your head fall between your arms, and lift your knees an inch off the ground.
• Next, “unload the beast.” Keeping your elbows completely straight and your knees an inch from the ground, begin to shift your hips forward. Continue to push forward until your shoulders are in front of your wrists. Return to the start to complete one rep.
• Perform three sets of 12 to 20 repetitions, holding each loaded and unloaded position for two to six seconds.

Crab Flip

Targets back, triceps, butt, and hamstrings.

How to do it

• Sit on the floor with knees bent, feet flat, and place palms on the floor behind you, fingers pointing away from the body. Lift butt 1 or 2 inches off the floor.
• Raise right arm overhead as you lift hips off floor as high as possible, arching your back.
• Lower hips toward floor and place right hand down, keeping butt lifted. Repeat with left arm.
• Do 3 sets of 12 reps, alternating sides.

Animal flow workout is a highly scientific work out which comprise of body movements designed consciously to prevent Body injury. All the movements target every part of your body.  This is an equipment free workout for which you need an open space, be it your gym or backyard of your house. The motive of this workout is to make people

better movers.

Invented by Mike Fitch, It’s an incredibly versatile method of training.

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