Go.Flow.SweeGoh

Hugs and gratitude to for inspiring us this whole month. 🙏🏻❤️

Posted • DAY 30 of

THATS A WRAP!
30 days of continuous movements. A daily dose of goodness for your brain, body, joints, muscles, nerves, guts, fascia…
If you’ve done most of the days, I would love to hear how you feel by now. Please share it!!

So as the grand finale of this Month of Movement, I wanted to share with you my new daily routine. Yes I do this flow EVERY DAMN DAY!

And guess what? It takes me 4 minutes! Yes, that’s only 4min of my day I specifically dedicate to give my body this dose of nutritious movements. I personally do this one in the morning and hold each pose for 3 belly breaths.

So if you think you can find 5 MINUTES in your day (instead of sitting on the couch or scrolling your Insta!) to move then here’s your chance!

Pick movements that resonate with you, moves that you feel you need and just add them one after the other to make it flow. There’s no wrong way of doing this. Just move!

I hope you learnt a few tricks from these videos that you’ll keep on using and sharing with friends and family. They are all saved in my Highlights for you to check anytime.

I’d like to thank all the Animal Flow Regional Leaders who have taken time to join me and post some amazing moves through November.
If you’ve missed them, just check for over 500 ways to move your body.

Finally, DM me if you’re interested in learning Animal Flow (virtually or face to face) or need more movements in your life to get away from pains and aches in 2022!

✋🏼🤚🏼

Posted • Day 22

A few exercises for your brain. I learned these watching ’s warm-up presentation from the Animal Flow Summit. I’m intentionally trying to not look at my reflection in the phone because that helped. So don’t look at your hands and try to pick up the pace! (I shouldn’t need to say it but I will - this video is sped up)

😎😎😎

Posted • Day 23 of is moving back to move forward.
Something so simple as walking or running backwards can be extremely powerful.
1. Helps alleviate backpain.
2. Your knees will love it.
3. Great for enhancing coordination.
4. A strong stimulus for the nervous system, since it completely catches you off guard.
5. Plus it's soo much fun moving in ways that is unusual & out of the box.
Try it for yourself & tag me .
Happy moving back🙃

Come on, let’s move 🌻

Posted • Always time for a little move and improve whilst waiting for the papers to come in - 💝 the early morning crew at our paper shop always up for a little wiggle on - ✨

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Big shout out to . Check out her IG to see full post of wave unload variations.

Posted • Day 22

Show your spine some love with a Wave Unload!
From the practice as part of our form specific stretches catagory.

Don’t be fooled with the word “Stretch” though.
The slow and controlled movement can help articulate and unlock the spine

As an ex office worker I never realised how jammed up my spine was until I tried to actually use it.
Swipe left to see the regressions and where my desk bound spine started.

Points of performance
𝕾 Start in Loaded Beast
𝕾 Hips High
𝕾 Initiate pelvic tuck
𝕾 Roll vertebrae by vertebrae
𝕾 Drop the hips and squeeze the gluten
𝕾 Push the floor away and look up
𝕾 Then reverse it all

How slinky does your wave feel?

🌊🌊🌊

Posted •
30 movements over 30 days to inspire people to move.
DAY NINETEEN.
WAVE UNLOAD.
It’s a goooood morning for the spine as we stick with and have a go at WAVE UNLOAD.
From Loaded Beast (see day FIVE) send your hips up to the sky and come right onto the tips of your toes. Tuck your chin into your chest and your tail bone between your legs.
Start to carry your bodyweight forward. As your shoulders pass the line of your wrists, squeeze your bum cheeks together and press your hips down towards the ground until they are just off the floor.
Allow the tension to travel up your back, eventually squeezing your shoulder blades together and as the very last part of the movement untucking your chin and taking your eyes to the sky.
To reverse the movement, begin by tucking the chin back into the chest and allowing this to create a ripple effect down your spine.
Push the ground away with your warms and focus on rounding through the upper, middle then lower back eventually ending with the hips high again. Bend the knees to return to Loaded Beast.
Towards the end of this video you will also find a regressed version, starting from the regressed Loaded Beast used in Day Five.
Follow the same process, however knees will remain on the ground throughout.
After 2-3 reps your spine should feel 100% slinkier.

🌻

Posted • Day 18 มายืดเหยียดสะโพกและต้นขาด้านหน้ากัน ไม่ยากเนอะ
•hathai

Respect to awesome mom❤️

Posted • Walking to our pull up station!
Day 16.
Loving this golden autumn and making the must of an outdoor exercise 🍁
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Cheerful Monday 😄😄😄

Posted • DAY15

Sharing my favourite mobility piece from the on demand, hitting some flexion and extension lines & they feel great!

With no real technical name, but as soon as I shared with a client he said he feels like he’s auditioning for Billy Elliot ☺️
So hence the forward fold to billy elliot.

Give it a try to either start your day, during your day, or wind down from the day.

🔅Roll your shoulders forward reaching fingertips away
🔅Let your spine move vertebrae by vertebrae
🔅Reach for the floor as much as you can
🔅As you roll up turn the hands away and open your chest
🔅Activate your back foot by driving the big toe to the ground
🔅Squeeze your glute, drive your hips forward and look up as much as you can

Repeat as many rounds as you like alternating steps forward

How did you feel after?

⭐️

Posted • DAY12

You have the ability to reach for the stars!
BUT can you reach for the top shelf?

Overhead mobility is one of the most I see lacking in my older crew of clients.

This small drill originally learned from UK master instructor not only felt amazing but helped unlock the rounded posture starting to creep back in through Sydney Lockdown.

◽️ Find an object to roll on - Foam roller or drink bottle both work a treat
◽️ Keep both arms active and reaching away from you
◽️BREATHE

Aim for a 1-2 min hold each side

If you lack some overhead or thoracic range - unlock some scap potential with this lovely double whammy of a shoulder mobility drill.

Let me know how it feels 👍🏼
Tag or share with anyone you feel may benefit too

Posted • Day 03

I love the 🦀 reach to regressions to start my day. Here’s why I like it:
1. It’s a full body move
2. Primes the back side of your body
3. Opens up the hips
4. Works a little rotation
5. Gets those shoulders involved
6. Helps neck strength and flexibility

Toe Talk Monday 🦶

Posted • DAY 8 of

Woohoo week 2 here we come!

Start your week on the right foot with these TOES movements. 🦶
It’s probably gonna give you a headache too as most people find it hard to connect with their feet.

Toe mobility is absolutely crucial for feet health, decreased pain (foot, knee, back or neck!), balance and more.

1- BIG TOE LIFT: try to push all your toes down while lifting the big toes only.

2- OTHER TOES LIFT: this time lift all the toes while pushing down to big one.

3/4-TOE WAVES: try lifting your toes one after the other from the 1st to the 5th then reverse.

5- ANKLE ROTATION: keeping your foot tripod down (big toe, little toe and heel), rotate your ankle in (your arch will flatten) then out (your arch will rise and shorten). Make sure your tripod stays connected to the floor!

Happy feet = happy humans!

Housework + Bodywork ❤️

Posted • Day 6 of

I know a few people cleaning their house on Saturday! And we know how that BACK feels after that 🤨

Let’s clean the floor and the cobwebs 🕸 of your spine with these 3 broom stick drills!

🧹 SPINE FLEXION: roll the broom along your legs as low as you can. Start by rolling down from the neck to the tailbone then from the tailbone to the neck on the way up

🧹🧹 SPINE ROTATION: place the broom behind your back and hold it wide in your hands. Hinge at the hips and pivot your torsos side to side

🧹🧹🧹 HIP SHIFT: place the broom on your side and grab it with your hands keeping your arms straight. Push your hips and the broom away from each other.

Repeat 5-10 times each drill every time you clean a new room.

Note: this also work with a mop!! 🤩 but less with a vacuum cleaner 😒

Beast ❤️ Loaded Beast
爬爬做吧
day 5

Reach & Return
Stand, seated, squat
day 3

day 2
动一动，就那么简单🌻

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Find your A

Mini flow for easy weekend. 🌹
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Music: Marathon
Musician: Sapajou
Site: https://soundcloud.com/sapajoubeats/marathon-free-copyright-music

AF Creator .af
・・・
Come join me for a free online Animal Flow class this Saturday!

Register at http://bit.ly/AFClass and make sure to head over to to donate. We’ll see you this weekend!

Online class schedule is ready. Look forward to seeing you join me and practise together. 🐾🐾🐾
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