“The main problem with attempting to flow usually is getting to a ‘corner’ or a bump in the flow, a place from where at that particular moment you cannot continue from. The CSF’s main concern is to create a rounded, circular system with no corners or bumps, that the practitioner will be able to continue flowing in, moving infinitely from movement to movement.” – Ido Portal

Once you have started to get comfortable with the following floreio movements, you can string them together:

Role Au Cortado Corta Capim Rotations Into Low Bridge Rotations into High Bridge QDR Rotational Push Up

I have attempted to list the combinations in the order with which Ido presented them.

Here’s the outline of this blog post:

Two movement sequence (6 combinations) Role & Au Cortado Role & Rotation into Low Bridge Role & QDR Au Cortado & Rotation into Low Bridge Rotation into Low Bridge & QDR Rotation into High Bridge & QDR

Three movement sequence (3 combinations) Au Cortado & Role & QDR Rotation into Low Bridge & QDR & Role CC Rotations & Bridge Rotation & QDR Exit

Four movements (the final closed system flow) Role & Au Cortado & Low Bridge & QDR.



Two Movement Sequence

Role & Au Cortado (More Info)

Role & Rotation into Low Bridge (More Info)

Role & QDR (Variations) (More info)

Au Cortado & Rotation into Low Bridge (More Info)

Rotation into Low Bridge & QDR rotational push ups (More Info)

Rotations into High Bridge & QDR Rotations (More Info)

These are the preparatory steps towards Rotation into High Bridge with QDR Exit (a fusion movement.)

Three movement sequences

Au Cortado + Role + QDR (More Info)

Rotation into Low Bridge + QDR + Role (More Info)

CC Rotations + Bridge Rotation + QDR Exit (More Info)

Prerequisite: Corta Capin Rotations, Corta Capim Spin, and Rotations into High Bridge with QDR Exit

Corta Capim Rotations into Bridge Rotation with QDR Exit

Four Movement System (Closed system flow)

Closed System Flow: Combining Four Movements (More Info)

This closed system flow combines Role, Au Cortado, Low Bridge, and QDR.

Long Sequence work: Au Cortado + CC Spin + QDR PU + Role (More Info)