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Terms and movement for the 12-week recovery program

The Recovery
Guide

A reference of terms and flow sequences for the 12-week depression recovery program — gentle movement matched to each stage — offered as a complement to professional mental-health care.
SportsFlow Research
Reference · Depression Program
Movement supports; it doesn’t replace care
Consistency over intensity
REFGlossary of Terms
This guide is educational and is meant to complement professional mental-health care for depression, not to replace it. Always consult qualified providers before beginning a new exercise or treatment program. If you are in crisis, contact local emergency services or a crisis line. If disordered eating arises, the National Alliance for Eating Disorders helpline can help.
SECTION 01
Glossary of Terms
Key vocabulary for the 12-week recovery program
Body Scan
A mindfulness practice of systematically focusing attention on different parts of the body.
Breathwork
Conscious breathing techniques used to regulate emotion, reduce stress, and steady the nervous system.
Cognitive Distortion
Inaccurate or exaggerated thought patterns that contribute to emotional distress.
Thought Challenging
A CBT technique for examining and questioning the accuracy of distorted thoughts.
STOP Technique
A mindfulness intervention — Stop, Take a breath, Observe, Proceed mindfully.
Mood Rating
A numerical scale (typically 1–10) used to track emotional wellbeing over time.
Dynamic Warm-up
A series of moving exercises that gradually raise heart rate and prepare the body.
Vinyasa
A style of yoga linking movement with breath in flowing sequences.
Form / Rep
Correct technique and positioning / one complete movement of an exercise.
SPORTS·FLOW · Research LibraryDepression Program — Glossary & Guide01
REFFlow Sequences
SECTION 02
Flow Sequences
Movement matched to the stage of recovery
STAGE 1
Gentle Awakening Flow
Rebuild the basic mind-body connection with nurturing movement.
  1. Begin standing or seated, settling the breath.
  2. Move through slow, gentle reaches and easy spinal movement.
  3. Breathe deeply, feeling grounded through the feet.
  4. Focus on spinal mobility and breath awareness.
KEY POINTS & MODIFICATIONS
  • Keep it small and kind on low days.
  • No forcing — nurturing movement only.
STAGE 2
Building Stability Flow
Introduce strength and stability while staying mindful.
  1. From a grounded stance, add gentle strength shapes.
  2. Hold each position for about 3 breaths.
  3. Keep attention on the body and breath throughout.
  4. Move mindfully between shapes.
KEY POINTS & MODIFICATIONS
  • Build gradually; stop short of strain.
  • Mindful awareness matters as much as the movement.
STAGE 3
Yoga-Strength Integration
Integrate yoga-inspired movement with strength and mindfulness.
  1. Link flowing yoga shapes with gentle strength holds.
  2. Coordinate each transition with the breath (Vinyasa-style).
  3. Hold strength positions for a few breaths.
  4. Keep the sequence continuous and mindful.
KEY POINTS & MODIFICATIONS
  • Modify any shape to your comfort.
  • Consistency over intensity.
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REFEmpowerment & Practice
SECTION 03
Empowerment & Practice
Focus, agency, and tracking recovery
4 MIN
Karate Kata Flow
Develop mental focus, empowerment and coordination through martial-arts-inspired movement.
  1. Learn a short sequence of deliberate strikes and stances.
  2. Perform it slowly, with full attention and controlled power.
  3. Coordinate movement with strong, steady breath.
  4. Repeat, building fluency over about 4 minutes.
KEY POINTS & MODIFICATIONS
  • Power is controlled, never forced.
  • The empowerment is in the focus, not the force.
ANYTIME
The STOP Technique
A mindfulness reset for difficult moments.
  1. STOP — pause whatever you are doing.
  2. TAKE a breath — one slow, full breath.
  3. OBSERVE — notice thoughts, feelings and sensations without judgment.
  4. PROCEED — continue mindfully, with intention.
KEY POINTS & MODIFICATIONS
  • Use it whenever distress or distortion rises.
  • Pair with a mood rating to track patterns.
DAILY
Mood Rating & Reflection
Track emotional wellbeing over the program.
  1. Rate your mood on a 1–10 scale, at a consistent time.
  2. Note briefly what may have influenced it.
  3. Watch for patterns across days and weeks.
  4. Bring the record to your care provider.
KEY POINTS & MODIFICATIONS
  • Honest tracking, not judgment.
  • Trends matter more than any single day.
Movement supports recovery but does not replace professional treatment. If mood worsens or thoughts of self-harm arise, contact a crisis line or emergency services and your care provider.
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