Floor Transitions: A Chained Mobility Flow

Students learn six floor positions and the transitions between them, then create a continuous one-minute mobility flow in groups. It works hip, shoulder and spine mobility with control and flow, without using yoga poses.

How to play

1. Learn six basic positions: all fours, bear (knees hovering), crab, deep squat, 90/90 sit and low lunge (6 min).
2. In pairs, practice slow transitions between positions: bear to low lunge, 90/90 to 90/90 on the other side, crab to squat, squat to all fours (6 min).
3. Groups of four build a 60-second chain using at least five positions, with no pauses and a steady rhythm (7 min).
4. Each group performs it to music for another group, who rate control, flow and range on a 1-to-4 scale (4 min).
5. Wrap-up: repeat the chain alone at half speed, noticing which transition is hardest (2 min).

Rules

• Each person works on their own mat with 3 feet of space on each side.
• For bear and crab, warm up the wrists first and keep the whole palm on the floor.
• No position is forced: go only as low as you can control.
• Transitions are slow; speed goes up only once the sequence is mastered.

Variations

Adaptations

• Overweight: uses raised versions of the positions, with hands on a bench in bear and lunge.
• Wrist injury: replaces bear and crab with forearm support or seated positions.
• Autism: has picture cards of each position in the order of their chain.

Learning goals

• Improve whole-body mobility with controlled floor transitions.
• Compose and perform a movement sequence with flow and rhythm.
• Rate others' performance using quality criteria.

Equipment for a class of 25

• exercise mats: 28
• speaker: 1

Teacher tip

Have a 30-second sample chain ready to demo at the start. Music at around 80–90 beats per minute helps keep students from rushing.

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