BackThe benefit of Animal Flow exercises
The Animal Flow workout links physical postures in a fluid sequence and helps increase kinaesthetic awareness
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In the last few years, Animal Flow exercises have gained popularity in the fitness world. These are essentially a series of physical postures linked together in a fluid sequence, seamlessly moving from one position to another. Animal Flow exercises look similar to yoga asanas, except that the movements are more primal and, possibly, more athletic in nature. A lot of the movements imitate the locomotive patterns of animals, hence the name and the use of terms like “travelling ape", “crocodile rolls" and “scorpion rolls".
The Animal Flow workout evokes a sense of fun and creativity, but is based solidly in science, according to US-based practitioner Mike Fitch. The movements in this workout are deeply focused on myofascial slings (“myo" means “muscles"; “fascia" means “connective tissue"). Four such slings work to dissipate forces between the lower and upper parts of the body. Slings are essentially the major groups of muscles, joints, connective tissue and bones that work together to create chains of action and reaction.
Martial artists, gymnasts, calisthenics experts, Ashtanga Yoga practitioners, all acknowledge Animal Flow movements as part of their training. The “flow" component, where the moves are linked in a continuous flow of energy, is common to many of these disciplines.
The focus in this workout is how efficiently you can move your body through space—it aims to heighten your proprioceptive sense (the sense of position and movement). With age, people lose this sense, which is why many senior citizens tend to fall down and injure themselves.
The benefit
Since Animal Flow movements are closely synced with the primal physical behaviour of man, they are useful for establishing neuromuscular links throughout the kinetic exercise chain, like throwing an object in the air and then catching it. A kinetic exercise is one where limbs connect to the ground or another immovable surface and cannot overcome the resistance of the surface. The body, therefore, either moves away from the surface or towards it, for example, a push-up, squat, etc.
Most day-to-day activities are uniplanar and don’t tax the body in different planes of motion. Modern gym equipment offers one-dimensional movement patterns. Lack of training in different planes of movement makes the body vulnerable to injuries when it is challenged in different planes of motion, say, in the rotational movement of a golf swing or bending and twisting when picking up a child from the floor. These are not activities that we do regularly. Animal Flow patterns are performed in all three planes of movement (up and down, side to side and transverse) and lead to increased kinaesthetic awareness (which would help in having a good sense of balance and responding to stimuli appropriately).
The exercises listed below (demonstrated by Shuvam Roy, a practitioner of Animal Flow) are basic patterns of the Animal Flow workout. Each is beneficial for the entire body, and anyone can do these exercises—except for those suffering from orthopaedic problems. A 5-10 minute each of warm-up and cool-down is required before and after each exercise. Repeat every exercise two-three times and increase the number gradually, as your endurance improves.
Loaded beast
This position quite resembles the namaz (prayer) position, as shown in the picture, with hands extended in front. Raise the hips towards the ceiling and tuck your left leg into the body. Point the toes. Make sure you are on your toes on your right feet too.
The reaching left leg travels past the left elbow. Spine extended, drop the hips down. Lift the head and shift the gaze straight ahead. Drop the chin, and repeat the same movement with the right leg.
Scorpion reach
Begin in the Loaded Beast position. Reach out and tuck your right knee towards the left wrist. The right ankle should be plantar flexed (extended). The right foot travels out and up in a circular pattern. Drop the head down between the elbows and focus the eyes on the base foot. Bend the raised leg at 90 degrees; the base leg is marginally flexed at the knee but fully on toes. Rotate the hips and outwardly rotate the base heel. Return to the Loaded Beast position, then repeat with the left leg.
Crab reach
Begin in crab position—lock the reaching hand 6-8 inches from the face. Start by reaching out with the hand, in line with the head level. Simultaneously, extend the hips until you have achieved a three-point bridge. Continue to extend the reaching arm.
The eyes should follow the reaching arm until your gaze is looking down the base arm. In full-reach position, the heels drive into the ground, the hips are extended, the spine is extended and rotated, and the head is looking towards the floor. Repeat on the other side of the body.
Travelling crab
Assume a crab-like position as shown in the picture. This position is called a static crab. Move forward from this position by lifting opposite arm and foot at the same time. Ensure that the steps are almost equidistant to aid in balance. The fingers touch the ground first, then the hand achieves full contact (the crab first tests the soil with its claws then the full hand). Foot also lands heel to ball then toe.
Hips should be held above the ground with a slight anterior pelvic tilt.
Start moving backwards, reversing the same movements again, lifting opposite hands and feet. Keep the elbows slightly flexed, the shoulder blades retracted and slightly depressed. Land with palm first, then full hand. With the foot, land with the toe first, then the mid-foot and, finally, the heel. The hips stay exactly in the same position as the forward crawl.
Ranadeep Moitra is a certified coach from the National Strength and Conditioning Association of America and has worked with the Indian cricket team, the Bengal cricket team and the East Bengal Football Club. He currently coaches the Indian golf team.
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