Find Your Flow® with The Teaser



Every Monday, we will be working on The Teaser and some similar rolling variations.

You can Sign Up to this program today by clicking HERE.

The Teaser is one of these fun exercises that asks lots of different parts of the body to communicate.
In this program we will be getting individual parts of the body to speak up and then getting these parts to talk to each other… This is not always easy but it’s where a lot of the good stuff happens.

One of our experienced teachers will be there each Monday to help you find YOUR flow with this movement.

The Whys:

  1. It improves spinal flexibility and joint health at each level of our spine
  2. It strengthens our deep core muscles at each level of the spine
  3. It builds connection from our head to our toes
  4. It frees up tension in our hips and shoulders
  5. It helps improve our posture
  6. It improves the health of the muscles which help deep breathing


Common Restraining Forces In Our Body:

Tightness in the muscles or soft tissues around the hip or spine.

Lack of experience or practice of this challenge.

Supporting Forces:

We will be modifying leg positions, range of motion and using props such as weights (1-2kg), bands or cushions to help free up this movement.



(How will you record the movement? Choose one frame to work on)

Did you use weights or a band to come up?

Were your knees bent or straight?

Did you use a cushion to shorten the range of motion?

Did the movement feel smooth on your final set?



(What’s most important about this movement?)

Sequential and segmental movement of the spine. Laying the spine back down on the floor with care.



Choose your playlist. Set up your props (weights, band and cushion)

Warming Up : Spine mobility in all directions, core activation.

Finding Flow: Three sets of progressive Teaser variations. Supersetted with some mermaid/side lift action!

Closing it : The inchworm…