The Practice
Once you’re on the towel, here’s how each color guides your body.
- Blue Basics — Align
Focus: leg hydraulics and positioning for safe squatting and standing. Crown of the head always remains lifted.
Stand on the blue vertical back lines, toes touching the green horizontal line. Bend knees up to the green line — not beyond — then straighten. 10x, inhaling on the bend and exhaling on the straighten.
Feet together in the blue boxes. Bend knees, then hinge at the hips as your tailbone reaches toward the 5D Flow logo and hands reach forward along the upper blue line. Return to stand. 10x.
Continue into a full squat, tailbone aiming at the logo, arms following the diagonal blue lines into the blue circle. Reverse to stand. 10x.
- Gold Basics — Move
Focus: shifting weight and turning.
Feet on the inner gold lines. Bend knees, step to the outer gold line, bend knees, step back. Repeat side to side, 10x or more.
From the side-step rhythm, turn the torso through the gold pyramid lines in three steps, gently, one side and then the other.
- Green Basics — Ground
Focus: uses gravity, for hands, wrists, neck, chest, and upper back release.
Hands and knees, knees on the center green line, hands open flat with fingers tracing the blue circle and green line, back level like a table top.
Holding the torso still, bend the elbows out along the blue lines, then in toward the ribs along the green lines. 5x each, inhaling on the bend and exhaling on the straighten.
