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Every movement in the Daily Flow Practice program

The Practice
Glossary

A complete guide to the movements of the Daily Flow Practice — breathing, ground flow, balance and integration — each with its purpose, steps and key points, organized for quick reference.
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Reference · Daily Flow Practice
Breath leads the movement
Continuity over complexity
REFBreathing
SECTION 01
Breathing Techniques
Every movement in the Daily Flow Practice program
ANY POSITION
Box Breathing
Calm the nervous system; establish breath control.
  1. Sit or stand comfortably with the spine straight.
  2. Exhale completely to empty the lungs.
  3. Inhale through the nose for 4 counts.
  4. Hold the breath in for 4 counts (don’t strain).
  5. Exhale through nose or mouth for 4 counts.
  6. Hold the breath out for 4 counts; repeat 8–10 cycles.
KEY POINTS & MODIFICATIONS
  • Keep the counts steady and consistent.
  • Shoulders stay relaxed.
  • Adjust to 3-3-3-3 or 5-5-5-5 by capacity.
  • Should feel calming, not stressful.
SEATED / STANDING
Breath of Fire
Energize the body; increase alertness; warm up.
  1. Sit with a straight spine or stand tall.
  2. Take a deep breath in through the nose.
  3. Begin rapid, forceful exhales through the nose.
  4. Each exhale is powered by a sharp belly contraction; inhales are passive.
  5. Rhythm: 2–3 exhales per second, for 20–30 seconds.
  6. Finish with a deep inhale and slow exhale.
KEY POINTS & MODIFICATIONS
  • Focus on the exhale; the inhale takes care of itself.
  • Belly pumps in sharply with each exhale.
  • Start slow, build speed as you learn.
  • Dizziness: stop and return to natural breathing.
SPORTS·FLOW · Research LibraryDaily Flow Practice — Glossary01
REFGround Flow
SECTION 02
Ground Flow Movements
The foundational floor sequence
FLOOR
Child’s Pose → Down Dog → Plank
The core transition of the ground flow.
  1. From kneeling, sit back into Child’s Pose, arms extended.
  2. Press up and back into Downward Dog, hips high.
  3. Shift forward into a strong Plank, shoulders over wrists.
  4. Return through Down Dog to Child’s Pose.
  5. Hold roughly 4 breaths at each position.
KEY POINTS & MODIFICATIONS
  • Move with the breath between shapes.
  • Wrist sensitivity: come onto forearms or fists.
  • Keep the core gently engaged in Plank.
HANDS & KNEES
Cat-Cow
Mobilize the spine; coordinate breath and movement.
  1. Begin on hands and knees, spine neutral.
  2. Inhale: drop the belly, lift chest and gaze (cow).
  3. Exhale: round the spine, tuck the chin (cat).
  4. Flow slowly for 6–10 breath cycles.
KEY POINTS & MODIFICATIONS
  • Keep the movement led by the breath.
  • Reduce range if the low back is sensitive.
ALL FOURS / STANDING
Hip Circles
Mobilize the hips; engage the core.
  1. On all fours (or standing), draw slow circles with the hips.
  2. 3 circles in each direction.
  3. Keep the motion smooth and controlled.
  4. Coordinate with easy breathing.
KEY POINTS & MODIFICATIONS
  • Add gentle weight shifts and reaches to progress.
  • Keep the spine long throughout.
SPORTS·FLOW · Research LibraryDaily Flow Practice — Glossary02
REFBalance & Integration
SECTION 03
Balance & Integration
Stability, and weaving the movements together
STANDING
Single-Leg Balance
Build stability, body awareness and confidence.
  1. Stand tall, weight settling into one foot.
  2. Lift the other foot; find a steady point of gaze.
  3. Hold for 30 seconds; switch sides.
  4. Keep the breath slow and even.
KEY POINTS & MODIFICATIONS
  • Support available: keep a wall or chair within reach.
  • Progress by softening the gaze or closing the eyes.
ARM BALANCE
Crow Pose
An arm-balance for focus and strength (optional).
  1. From a squat, plant the hands, knees resting high on the arms.
  2. Shift weight forward onto the hands.
  3. Lift the feet lightly, finding balance; 5 attempts.
  4. Keep the gaze slightly forward.
KEY POINTS & MODIFICATIONS
  • Advanced — skip if wrists or shoulders are sensitive.
  • Place a cushion ahead of you when learning.
FLOW
Integration Flow
Weave movements into one continuous flow.
  1. Choose any 3 movements from the practice.
  2. Flow between them continuously, without pauses.
  3. Focus on smooth transitions and a steady breath.
KEY POINTS & MODIFICATIONS
  • Pick what feels good on the day.
  • Continuity matters more than difficulty.
Using the glossary

This glossary defines every movement in the Daily Flow Practice program. Refer to it whenever a sequence calls a movement by name — each entry gives the purpose, the steps, and the key points and modifications to keep the practice safe and effective.

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