My most recent addition to my movement practice, just started, is animal movements.
These are basically just ground exercises where the shapes are inspired by animal movements: Bear and Crab crawls, Ape and Duck walks, transitions from one to another.
My hope is that doing them will help me connect some of my mobility practice with movement (as opposed to static stretches). My hip mobility and my toe and ankle dorsiflection are limited enough that I can’t do certain things that I’d like to do—in particular a deep squat, but also a particular kneeling-to-standing transition. Probably other things I can’t think of at the moment.
For three years I’ve been working on these aspects of flexibility/mobility and I’m making progress, but I’m not there yet. I’m not sure what it will take to get there, but one possibility that comes to mind is that I haven’t tried to connect these things with other movements. I’ve done isolated stretches, and I’ve done assisted/bolstered versions of the movements, but I haven’t tried to use the movements as part of a sequence of other movements. Very possibly my difficulty is not merely my muscles being “too tight,” but rather springs from a the lack of a proper mind-body connection linking these moves and other moves I do.
My hope is that the animal forms, by giving me an opportunity to pass through these postures (rather than merely trying to hold them as static stretches) may help make the mind-body connection in a way that lets me relax into the postures quicker than just more stretching would do.
In any case, I’ve been meaning for a long time to increase the amount of ground exercises I do and not getting around to it, and animal movements—by giving me a framework for that—have finally gotten me started.
I don’t think I’m going to stick with the animal forms for long. There are plenty of natural human ground movements which are largely similar, but some of the animal forms modify them to justify the name, and although that can be fun, my own affinity is always going to be for natural human movement.
Still, tolerating the silliness can lead to impressive results in terms of power and control. Check out for example, this video of movement guru Mike Fitch demonstrating what an animal movement practice he calls Animal Flow looks like:
Once I’ve established the habit I’ll look to transition away from animal forms and just do combos of human-style crawling, rolling, sitting, squatting, kneeling—and the transitions between them.