Sunrise Flow

Standing arms movement. Stand tall with feet shoulder-width 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: 4,588
Popularity rank Popularity rank Its place among 142 movements, ranked by times practiced. How we get this number: #34of 142
Difficulty Difficulty How demanding the movement is, from 1 (gentlest) to 5. How we get this number: 1/5
Clarity Clarity How clearly the steps and the video specify the movement, from 1 to 5. How we get this number: 5/5
Time: 30 sec
Equipment: None

Focus zonesArms Shoulders

How to do it

Stand tall with feet shoulder-width apart
Soften knees, arms relaxed by sides
Inhale and slowly sweep the arms overhead
Exhale, lower arms in front with control

About Sunrise Flow

Sunrise Flow links a standing posture with an upward arm sweep and a controlled lowering. The feet stay planted, so you can pay attention to the path of the arms and the timing of the breath before learning footwork.

What to focus on

Keep a small, comfortable bend in the knees while the arms move.
Notice the lowering phase: the hands should come down as deliberately as they rise.

Make the movement smaller

Raise the hands only as high as your shoulders allow comfortably. You can learn the sweep without reaching overhead.

A mistake to watch for

Arching the lower back to get the hands higher. Keep the reach smaller and the torso tall.

Practice time and pacing

The app assigns 30 seconds to Sunrise Flow. 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 Full Body Tai Chi Flow, at step 1 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.