Enter the Flow by Nil Teisner 2025 | All Rights Reserved
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Enter the Flow by Nil Teisner 2025 | All Rights Reserved
Contents
1 Introduction
Welcome to the Flow
A Dynamic Way of Training
2 Practice
Exploring The Floor
Welcome to the Upside Down
Building A Sequence
Acro Conditioning
3 Find More Flow
My Other Programs
A Thank You
Enter the Flow by Nil Teisner 2025 | All Rights Reserved
1 Introduction
Welcome to the Flow
Hey there! How cool that you found your way here, fantastic. I am Nil and I LOVE to move
myself and SHARE with my students and people all around the world what moves me. And
what can I say, you just made a great decision: to Þnd just a bit more ßow, so letÕs go!
I have been moving all my life - from skateboarding, CrossFit, regular strength and mobility
training, parkour and.. you guessed it: acrobatics. Somehow I fell deeply in love with the weird
and wonderful, upside down, inside out world that is acrobatics and have been continuously
reÞning my practice and also my teaching!
See, acrobatics is not just cool moves and party tricks, it is a vastly rich and beautiful practice
that letÕs you explore your body, your self, your fears and desires in a creative and playful way.
Through this practice you will understand better how to enter the ßoor, how to fall safely and
learn to use the ground as your best training buddy. You will learn how to befriend fears and
Þnd more conÞdence in yourself. And lastly, you will gain the most amazing skills - and is that
not a reason to start? IÕd say so, tooÉ
Enjoy this PDF and much FLOW to you,
Nil
Enter the Flow by Nil Teisner 2025 | All Rights Reserved
A Dynamic Way of Training
We are humans - and as humans we can learn through exploration, curiosity and play. At a
certain point in my training career, I really felt bored with all the reps and sets I was doing until
then. Through various teachers I then found my way into a more dynamic way of moving and
training: letting go from a hyper structured training routine and focusing more on just moving
my body in diverse ways. DonÕt get me wrong: structure deÞnitely has its place. But in my
experience of over 10 years as a teacher, many people lost the connection to just moving for
the sake of it.
Acrobatics and moving with the ßoor offers exactly this: a playground where we can explore
and be creative. Acrobatics - once practiced for a bit - really is an endless Þeld of study: youÕll
constantly Þnd new variations and ways to move your body in space. There are also endless
transitions and connections from one to another move which brings me to another aspect that
I love about this practice: Flow!
Practicing isolated patterns or moves is fun and all, but in my opinion real joy starts when one is
able to connect moves and builds little sequences and ultimately free-ßows in space.
And the great thing is, you actually donÕt need a ton of moves or a lot of skill to already get a
taste of this freedom. In fact, only with a couple of moves, a basic understand how to enter the
ßoor and some sensitivity to how you shift your weight you can already start! IsnÕt this great?
So, without further ado, letÕs jump into the practice. Find a 3x3 meter space, move some
furniture or simply go outside. Enjoy and happy practicing!
Enter the Flow by Nil Teisner 2025 | All Rights Reserved
2 Practice
ÒI canÕt do a Cartwheel, I canÕt move ßuidly, I canÕt!Ò
Sounds familiar? If you think about all the things that you can do now, and I mean also very
basic things, like talking or reading, could you do them always? I guess not. So what
happened? You learned.
This might seem basic but if you really allow yourself to reßect on that, itÕs quite profound.
Actually, no one is expecting you to be able to Cartwheel NOW, of course you canÕt do
acrobatic move x yet after just Þve minutes of trying, of course you are afraid of falling when
you have never experienced what happens on the other side of fear.
The next time you catch yourself repeating this common mantra, try a simple but powerful
reformulation: ÓI canÕt do it, YET!Ò. This ÔyetÔ creates space for a learning process, for a realistic
but at the same time optimistic perspective. This reformulation highlights the possibility of
learning, of gradual change. This ÕyetÔ transforms negative self talk into a promising endeavor.
The best way in my experience is actively reßecting on what you have learned so far that
seemed impossible at Þrst and strengthening this belief through practice. Remind yourself of
little achievements - even if they seem insigniÞcant. I hope that this PDF will help you on this
journey of adapting a Ôlearners perspectiveÔ.
Enter the Flow by Nil Teisner 2025 | All Rights Reserved
Exploring
The Floor
Navigating the ßoor, our closest friend:
The ßoor is always there for us, it always catches us when we fall down. So, itÕs in your best
interest to befriend the ßoor - you better want to feel a warm embrace rather than a slap in the
face when meeting it, right?
I now present to you two moves that I view as the most basic patterns to enter the ßoor
gracefully. Always move with full sensitivity as to how you shift your weight. Orientate yourself
towards a feeling of lightness and effortlessness. As soon as you need to use too much
muscular force, something is probably off.
Content: Study the most basic
way to get into the ßoor without
using any strength. Learn to use
the Òfolding mechanismÒ to your
advantage.
Goal: understand how you can
lower yourself into and peel
yourself out of the ßoor in full
sloe motion - effortlessly!
Content: LetÕs now apply a bit
more momentum and catch
ourselves smoothly like a jaguar
with this basic rolling maneuver.
Goal: understand how you can
use momentum (powerÉ) to
your advantage and transform a
fall into a smooth roll.
Enter the Flow by Nil Teisner 2025 | All Rights Reserved
Welcome to the
Upside Down
Welcome to the Fabulous Upside Down:
Inverting can be seen as a rebellious act against typical Þtness norms and a counter movement
to our societies linear movement patterns. It literally lets us see the world from a different
perspective and lets us get in contact with a playful part in ourselves.
Inverting can also be scary. Hence I will introduce some easy moves at Þrst that over time can
be slowly turned into graceful acrobatic patterns. The most important part in the Þrst steps of
any learning process is moving with lots of joy and curiosity - two main drivers of a long-lasting
practice. Therefore lets start with moves that donÕt push us too far out of our comfort zone.
Content: Learn how to slowly
transform a basic low cartwheel
or ÒRoleÒ into a Cartwheel and
later into different variants.
Goal: slowly befriend the fear of
inverting yourself and build trust
and conÞdence when standing
on your hands.
Content: LetÕs now add a bit of
arching to our acrobatics and
study the mechanisms of the
Armswipe - a super fun and
extremely potent move.
Goal: make sure that with time
you can arch your body more
and more, slowly opening up
the spine, hips and shoulders.
Enter the Flow by Nil Teisner 2025 | All Rights Reserved
Building a
Sequence
From words to sentences, from stories to poetry:
Acrobatic Movement an be seen as learning a language: at Þrst you learn words (moves) then
how to build sentences (combinations and sequences). With practice your can start to tell
stories or even write poetry (choreographies, improvisationsÉ). This language needs practice
though - but even simple sentences are super fun.
Lets now try to link all the single pieces together and create a small sketch. I love to see
sequences as sketches. Instead of a performance, practice then transforms into a trial, an
experiment, something rough at Þrst that with practice can be cleaned up.
Content: From air to ßoor, from
down to up, from the hands to
our back - letÕs learn to piece all
moves together.
Goal: Þnd lots of ßuidity and
continuity in the sequence, try to
move without bumping into the
ßoor and without harsh stops or
direction changes.
Enter the Flow by Nil Teisner 2025 | All Rights Reserved
Acro
Conditioning
Strength, Mobility and SpeciÞc Postures:
Acrobatic Strength is a form of conditioning that prioritizes speciÞc positions found in acrobatic
movements. Instead of linearly doing pushups or regular squats, weÕll be Òdrawing outside of
the linesÒ. Dynamic practices donÕt always follow clear pathways, hence we should also
condition our bodies in a dynamic and versatile way.
In this simple follow along routine, youÕll be learning to strengthen your body in a multitude of
ranges, angles and planes. From twisting to extending, arching, folding and all together.
You can repeat this workout 3-4 times a week if you wanted to - even daily if you feel good and
if you reduce the reps and sets.
If any task is giving you discomfort or even produces pain, please take it easy and go back to
an easier version. This practice should build up our bodies, not destroy them!
Enter the Flow by Nil Teisner 2025 | All Rights Reserved
3 Find more Flow
My other Programs
I hope you enjoyed this little introduction to the wonderful practice of acrobatics. We really just
barely scratched the surface of what is possible - there are SO many more moves, techniques,
combinations, concepts and ideas to study. You could spend months just Þguring out all sorts
of different rolls or learn to arch backwards in space. Oh, the possibilities REALLY are endless.
If you are hooked already and want to learn much more, good news: I have plenty of online
programs ready for you. From programs for bloody beginners to more intermediate and
advanced programs, IÕve got you covered. The material of all programs will cover hundreds of
moves and will equip you with content to unravel for YEARS to come - I am not exaggerating.
Take this Quizz and Þnd out which Program suits you best (click)!
The Entry Bundle:
This is your perfect start into the world
of Acrobatics and Flow Movement.
Included are the Basics and Integrations
programs - super beginner friendly!
ÒThe content of the programs are easy to
follow and the movements are very well
explained. The warm up has a unique
approach and the coordination exercises
are very fun to do.Ò - Monika Nakano
¬ 249,- (5% off with Code FREEBIE)
View this Program
Enter the Flow by Nil Teisner 2025 | All Rights Reserved
The Acrobatics Lab:
The Lab is THE program for you if you
want to really dive deep into all things
Acrobatics. It covers over 7h of video
material and practice tips.
ÒThis program is phenomenal. All is
exceptional well explained and laid out.
The program is very deep and itÕs
unlocking a new level of acrobatics
awareness for me!Ò - Matthew Callen
¬ 279,- (5% off with Code FREEBIE)
View this Program
The Deep Dive Bundle:
This bundle has it all: Handstands,
Mobility, Acrobatics, Conditioning,
Sequencing, Improvisation and more. It
comes with all my 12 full programs.
ÒA to Z of mindful moving, in my opinion!
All programs have a good balance
between structured learning and topics
for open research and exploration.Ò
- Satya Almasian
¬ 799,- (5% off with Code FREEBIE)
View this Program
Rather join a live Workshop?
Visit my event page and see where I am
teaching next. A workshop might be
happening just around the cornerÉ
All Upcoming Events
Enter the Flow by Nil Teisner 2025 | All Rights Reserved
A Thank You
I wish to thank you from the bottom of my heart for deciding to try this free program. It
might be just a small thing for you, but for me it means the world. See, this is my full time
job since years: I teach, create online resources for students and share what moves me on
a daily basis. Having people out there who Þnd interest in all that is just great. It also
means I can continue living my dream - so you are part of that, thank you!
Of course this Freebie is also a means to let more people get a taste of my professional
doings - so if you enjoyed this one, let me guarantee that youÕll LOVE my other programs.
The library is ever evolving and constantly growing. My practice and interest changes over
time and so also new programs will be created. Be part of the journey and get involved
now!
Happy Practice and wishing you well,
Nil.
PDF pictures taken by
Atila Vadoc (ßickersbeforenine)
Enter the Flow by Nil Teisner 2025 | All Rights Reserved
