Side Flow Step

Standing legs movement. Stand with the feet slightly wider than shoulder-distance apart.

Times practiced Times practiced How many times people completed this movement in workouts in the app, from August 18, 2026 to October 15, 2026. How we get this number: 3,459
Popularity rank Popularity rank Its place among 142 movements, ranked by times practiced. How we get this number: #60of 142
Difficulty Difficulty How demanding the movement is, from 1 (gentlest) to 5. How we get this number: 3/5
Clarity Clarity How clearly the steps and the video specify the movement, from 1 to 5. How we get this number: 4/5
Time: 30 sec
Equipment: None

Focus zonesLegs Arms

How to do it

Stand with the feet slightly wider than shoulder-distance apart
Extend the arms overhead
As you inhale, step the left foot behind the right, while gently bending the knees
At the same time pull both arms down, tucking the elbow towards the ribs
As you exhale, step back to the center and reset the arms over your head
On the next inhale, cross the right foot behind the left as you lower the arms

About Side Flow Step

Side Flow Step combines a cross-behind step with an overhead-to-ribs arm pull. It asks for more foot placement and coordination than an arm-only movement. Watch which foot crosses behind before you follow the complete pattern.

What to focus on

Place the crossing foot deliberately before sinking into the bend.
Return to the center and reset the arms before switching sides.

Make the movement smaller

Rehearse the arm pull with both feet planted first. Add a small cross step only when the foot placement feels steady.

A mistake to watch for

Crossing too far behind and narrowing your support abruptly. Reduce the crossing distance instead of rushing the return.

Practice time and pacing

The app assigns 30 seconds to Side Flow Step. Use that as a time block, with pauses whenever you need them. Move at the demonstration’s controlled pace; the timer is not a repetition target. Watch the full movement once before following along.

Where you will practice it

You will find this movement in Gentle Morning Warm-Up, at step 10 of 12. It first appears on day 1 of the Standing Beginner 30-Day Plan. The day count below follows the extended version; shorter days can use fewer movements.