Floor Flow Six Minute Sessions tutorials average six minutes in length. Learn progressions for several floor work elements, then see how assemble them into a looping flow. The content in each video is unique, and most are suitable for all levels of experience. If prior experience is advised, it is specified in the description.

At the end of each video, it says “Now make it yours and let it Flow”. This is an invitation to play with the content of the session more freely. Find a moment that offers a nice stretch and want to stay? Sweet. Feel like adding body waves and making love to the floor? Excellent. Want to move like a snail or a hurricane? Do it. Make new choices and take chances. Breathe your way through it and let your music take you.

Six Minute Session #1: Open the front and sides of your body with this simple, swishy, lazy day pattern.
Skills: Supine leg swing, supine pull to double stag, prone roll-over

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Six Minute Session #2: Twist, arch, slide and roll in this beginner level combination featuring wild thing pose.
Skills: Seated twist, Across the back roll, wild thing, plank,hip slide


Six Minute Session #3: Dynamically stretch your hammies and spin your way into an inverted V. Prior experience with primal squatting is recommended.            
Skills: Ankle hook spin, inverted V


Six Minute Session #4: You'll need kneepads for this spinny beginner level combination.
Skills: Kneeling back sweep spin, hip-to-hip rock, sneaky stag swap


Six Minute Session #5: Learn a looping combination that rolls and spins. Prior experience with back shoulder rolls and plow pose is recommended.
Skills: Cross-body back shoulder roll, single leg shoulder pivot, hip spin


Six Minute Session #6: Work your wave and roll in this slippy and sassy beginner level session.
Format: Repeats in same direction-- perform both sides.
Elements: chest dive, seat roll, rib circle


Six Minute Session #7: This beginner level yoga inspired session is all about hip and spine mobility.
Format: Naturally alternates
Elements: 90/90 stretch, seated spinal extension, seated twist


Six Minute Session #8: This beginner level feel-good session will gently stretch the front and sides of your body.
Format: Repeats in same direction-- perform both sides.
Elements: seated V lateral dive, side lying arch, sneaky arm


Six Minute Session #9: This intermediate level session involves a deep and dynamic front body stretch. Warm-up before you begin. Experience with camel pose and reclined hero pose (from yoga) are recommended.
Format: Repeats in same direction-- perform both sides.
Elements: Low camel, prone x roll-over


Six Minute Session #10: This intermediate level session will work your legs and get your heart pumping. This session can be performed on carpet or outdoors.
Format: Naturally alternates
Elements: Lateral drop lunge/drop, squat, QM sweeps


Six Minute Session #11: This beginner level session teaches you how to move between kneeling and laying while seamlessly pivoting. Knee covering recommended.
Format: Naturally alternates
Elements: X to half kneeling pivot up/present, pivoting recline to supine


Six Minute Session #12: This low-output beginner level session covers on-your-back transitional and mobility skills.
Format: Repeats in same direction-- perform both sides.
Elements: Supine X, Tip to hip long body twist, abducted leg swing


Six Minute Session #13: This intermediate level session pieces together rolling, plow pose and hip bridge skills.
Format: Naturally alternates
Elements: Plow to hip bridge shoulder pivot and sweep, hip bridge tilt, zombie roll


Six Minute Session #14:  Explore a basic flowing weight transfer between a seated V and prone.
Format: Repeats in same direction-- perform both sides.
Elements: Seated V twist to chest frame, prone leg switch


Six Minute Session #15: Get super swirly with this all-levels knee pivot flow.
Format: Naturally alternates
Elements: Pigeon twist, front sweep to knee pivot, jazz slide, seated V weight shift


Six Minute Session #16: This intermediate level primal squatting sequence can really amp you up.
Format: Repeats in same direction--perform both sides.
Elements: Seated hip rock, primal twist, butt wheel/rolé  


Six Minute Session #17: This basic loop is all about spinal articulation between a seated kneel and side-lying.
Format: Naturally alternates
Elements: Seated kneel tail initiated wave, rib initiated wave to side lying, side peel to double stag.


Six Minute Session #18: This all-levels circular sequence stays very low and includes gentle spinal twists.
Format: Repeats in same direction-- perform both sides. 
Elements: Supine knee tilt, sneaky elbow, prone scorpion, sneaky arm swipe.


Six Minute Session #19: This intermediate level flow is action packed and includes more elements than most.
Format: Repeats in same direction-- perform both sides. 
Elements: Kneeling lunge, back sweep to seated twist, tuck to supine X, sneaky foot.


Six Minute Session #20: Few things are funner than spinning yourself on your back. This all-levels sequence moves between seated and lying.
Format: Naturally alternates
Elements: Supine fan kick, back spin, side arch-up, seated pre-stretch.


Six Minute Session #21: This intermediate level sequence challenges your hip and spine mobility by moving through a low camel position.
Format: Repeats in same direction-- perform both sides. 
Elements: Side-lying to low-camel, push-up to seated kneel, twist to prone.


Six Minute Session #22: This dynamic all-levels sequence is short, sweet, and spinny.
Format: Naturally alternates
Elements: Seated V to chest frame rock kick, backwards stag spin.

Six Minute Sessions

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    FLOOR FLOW: SIX MINUTE SESSIONS

    • SIX MINUTE SESSION #1

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    • SIX MINUTE SESSION #2

    • SIX MINUTE SESSION #3

    • SIX MINUTE SESSION #4

    • SIX MINUTE SESSION #5

    • SIX MINUTE SESSION #6

    • SIX MINUTE SESSION #7

    • SIX MINUTE SESSION #8

    • SIX MINUTE SESSION #9

    • SIX MINUTE SESSION #10

    • SIX MINUTE SESSION #11

    • SIX MINUTE SESSION #12

    • SIX MINUTE SESSION #13

    • SIX MINUTE SESSION #14

    • SIX MINUTE SESSION #15

    • SIX MINUTE SESSION #16

    • SIX MINUTE SESSION #17

    • SIX MINUTE SESSION #18

    • SIX MINUTE SESSION #19

    • SIX MINUTE SESSION #20

    • SIX MINUTE SESSION #21

    • SIX MINUTE SESSION #22