International Flow Education Brasil 2026 by João Pereira & Perla Porto

7 Cycle 1: Flow Fundamentals – Class #6

Kick Through | Regression #1

Kick Through | Regression #2

Kick Through | Progression #1

Kick Through | Progression #2

Kick Through | Progression #3

Kick Through | Progression #4

Kick Through | Progression #5

Mountain Climber + Step Through

Pop Back

Mountain Climber + Step Through + Pop Back

8 Cycle 1: Practices

Cycle 1: Practice #01

Cycle 1: Practice #02

Cycle 1: Practice #03

Cycle 1: Practice #04

Cycle 1: Practice #05

Cycle 1: Practice #06

Cycle 1: Practice #07

Cycle 1: Practice #08

Cycle 1: Practice #09

Cycle 1: Practice #10

PDF of Cycle 1 Practices

9 Cycle 2: Wrist | Spine | Hip

1- Wrist | Fist Strengthening

2- Wrist | Magnetic Wrists

3- Wrist | Palm Raises

4- Hip | Tiger Pose

5- Hip & Spine | Frog Wave Unload

6- Hip & Spine | Baby Scorpion + Easy Cossak Squat

7- Hip & Spine | Split Open & Close

8- Hip & Spine | Hip Frog Mobility #1

9- Hip & Spine | Hip Frog Mobility #2

10 Cycle 2: Suspended Movement | Scorpion Reach

1- Suspended Movement | Scorpion Mobility #1

2- Suspended Movement | Scorpion Reach Regression #2

3- Suspended Movement | Scorpion Reach Progression #1

4- Suspended Movement | Scorpion Reach Progression #2

5- Suspended Movement | Scorpion Reach Variation #1

6- Suspended Movement | Scorpion Reach Progression #3

7- Suspended Movement | Scorpion Reach Full

11 Cycle 2: Suspended Movement | Side Kick Through

1- Suspended Movement | SKT Regression #1

2- Suspended Movement | SKT Progression

3- Suspended Movement | SKT Full

12 Cycle 2: Suspended Movement | Front Step

1- Suspended Movement | Front Step Regression #1

2- Suspended Movement | Front Step Full

13 Cycle 2: Specific Activations

1- Specific Activations | Hollow Serie

2- Specific Activations | ABS Row

3- Specific Activations | L Shape Hold

4- Specific Activations | Single Leg Dynamic Tuck

5- Specific Activations | Unilateral Dynamic V Up

6- Specific Activations | Chinese Plank #1

7- Specific Activations | Chinese Plank #2

8- Specific Activations | Chinese Plank #3

9- Specific Activations | Lateral Elbow Plank #1

10- Specific Activations | Lateral Elbow Plank #2

11- Specific Activations | Lateral Elbow Plank #3

14 Cycle 2: Flexibility | Shoulder & Spine

1- Flex | Shoulder Circles

2- Flex | Shoulder and Spine Mobility Complex

3- Flex | Shoulder Box Flex

15 Cycle 2: Flexibility | Posterior Chain

1- Flex | Posterior Chain Level 1

2- Flex | Posterior Chain Level 2

3- Flex | Posterior Chain Level 3

16 Cycle 2: Flexibility | Lateral Body Line

1- Flex | Trikonasana Variation #1

2- Flex | Trikonasana Variation #2

3- Flex | Trikonasana Variation #3

4- Flex | Lateral Line Box

17 ⁠Cycle 2: Practices

⁠Cycle 2: Practice #01

⁠Cycle 2: Practice #02

⁠Cycle 2: Practice #03

⁠Cycle 2: Practice #04

⁠Cycle 2: Practice #05

⁠Cycle 2: Practice #06

⁠Cycle 2: Practice #07

⁠Cycle 2: Practice #08

⁠Cycle 2: Practice #09

⁠Cycle 2: Practice #10

18 Cycle 3: Wrist

1- Wrist | Wrist Circular Variation

2- Wrist | Wrist Wave

19 Cycle 3: Spine | Crab Reach

1- Spine | Crab Position

2- Spine | Contra Lateral Limb Lift

3- Spine | Hip Bridge + Arm Reaching

4- Spine | Easy Crab Reach

5- Spine | Crab Reach

20 Cycle 3: Hip | Cossack Squat

1- Hip | Cossak Squat Level 1

2- Hip | Cossak Squat Level 2

3- Hip | Cossak Squat Level 3

4- Hip | Cossak Squat Full

21 Cycle 3: Suspended Movements | Underswitch

1- Suspended Movements | Underswitch

2- Suspended Movements | Underswitch Tap

3- Suspended Movements | Jumping Underswitch

4- Suspended Movements | Jumping Side Kickthrough

22 Cycle 3: Specific Activations

1- Specific Activations | Level 1

2- Specific Activations | Level 2

3- Specific Activations | Level 3

4- Specific Activations | Level 4

5- Specific Activations | Level 5

6- Specific Activations | Lateral Plank Level 1

7- Specific Activations | Lateral Plank Level 2

8- Specific Activations | Lateral Plank Level 3

23 Cycle 3: Flexibility | Spine

1- Flex | Standing Spine Flexion & Extension

2- Flex | Chair Support Spine Opener

3- Flex | Anahatasana Complex

4- Flex | Ustrasana

24 Cycle 3: Flexibility | Straddle & Pancake

1- Flex | Good Morning Chair

2- Flex | Sumo Squat Resilience

3- Flex | Sumo Squat + Good Morning

4- Flex | Straddle Lateral Flexion

5- Flex | Straddle Pelvic

6- Flex | Straddle Complex

25 Cycle 3: Headstand Base Foundations L1

1- Headstand | BodyLine & BodyShape L1

2- Headstand | Plank Resistance L1

3- Headstand | Strength Base L1

4- Headstand | Core Coordination L1

26 Cycle 3: Headstand Base Foundations L2

1- Headstand | BodyLine & BodyShape L2

2- Headstand | Plank Resistance L2

3- Headstand | Core Coordination L2

4- Headstand | Strength Base L2

27 Cycle 3: Headstand Technique Progressions

1- Headstand | Triangle Base

2- Headstand | Headstand Limb Lift

3- Headstand | Elephant Headstand

4- Headstand | Headstand Tuck

28 Cycle 3: Practices

Cycle 3: Practice #01

Cycle 3: Practice #02

Cycle 3: Practice #03

Cycle 3: Practice #04

Cycle 3: Practice #05

Cycle 3: Practice #06

Cycle 3: Practice #07

Cycle 3: Practice #08

Cycle 3: Practice #09

Cycle 3: Practice #10

Bonus Lives

How to Organize the Class Structure for Cycle 1