Beginner
Level 1 of 6163 exercises
Ground (hands or body)
163 exercises
Ground (hands or body)
163 exercises
Sphinx pose
Egg beater
Lying bent-legs windshield wiper
Lying quad stretch
Sitting ankle circles
Lying piriformis stretch
Sitting piriformis stretch
Glute bridge
Dead bug
Corpse Pose
Assisted sitting leg extensions
Sit-up
Crunch
Cat Cow
Dead bug crunch
Kneeling lunge hands down
Hip swivels
Child pose
Assisted sitting straddle stretch
Sitting straddle hands push
Sitting pike hands push
Lying tuck raise
Lying advanced tuck raise
Sidelying neck rotation
Assisted boat pose
Staff pose
Easy seat
Locust pose
Supported locust pose
Knee-support side plank
Donkey kick
Dead bug march
Seated scissors
Seated twist
Knees to chest pose
Chair crunch
Side child pose
Lying leg circle
Bent-legs plank
or Parallettes
Happy baby
Kneeling hamstring stretch
Lying leg extension
Cross-legged sit with arms behind
Russian twist
90-90
Arch body hold
Butterfly stretch
Crab walk
Downward dog
Fire hydrant
Cobra pose
Knee pushup
Kneeling quad stretch
Lying legs raise
Lying pec stretch
Lying prone snow angel
Lying rear delt stretch
Mountain climber
or Parallettes
Plank
or Parallettes
Plank squat thrust
Knee palm raise
Wrist flexors stretch external rotation
Wrist flexors stretch neutral
Wrist flexors stretch internal rotation
Palm stretch fingers back
One-leg sitting pike compression
Scapular pushup
Side plank
Sitting forward fold
Sitting straddle stretch
Slow v-up
or Staff, Strap
Straddle pushup
Supported candle pose
Two-feet support l-sit
Upward dog
Side monkey hop
Sitting arms extension
Front monkey hop
Bear crawl
Sitting piriformis leg raise
Bridge Pose
Penguin abs
Sitting leg extensions
Seiza
Bird dog
Tuck reverse crunch
Serratus rock
Flying butterfly
Kneeling thread the needle
Opening 90-90
Kneeling revolved side angle
Kneeling lunge chest up
Assisted QL stretch
Tuck-up
Hollow body hold arms down
Prone hyperextension
Twisting sit-up
Lying side leg raise
Half pushup
or Parallettes
Tuck candle pose
Candle pose squat
Head-assisted crow pose
or Parallettes
Tuck boat pose
Advanced tuck boat pose
Thread the needle pose
Hip-support camel pose
Supported half lotus
Half cross-leg spinal twist
Lying flutter kicks
Lying scissors
Plank jack
Straight leg donkey kick
Baby back roll
Alternating dead bug
Lying cross toe touch
Sitting piriformis leg raise hold
Butt walk
Side upward dog
Low plank
Extended puppy pose
One-leg forward bend
Palms down fingers forward wrists circles
Palms down fingers forward elbows rotations
Palms raised side-to-side
Palms up fingers back elbows rotations
Palms down fingers to the sides side-to-side
Palms up fingers to the sides side-to-side
Floor I raise
Floor I hold
Floor Y raise
Floor Y hold
Floor T raise
Floor T hold
Floor W raise
Floor W hold
Lying alternating leg raise
Roll up
Downward dog foot pedal
Lying trunk twist
Seated side stretch
Supine chin tuck
Supine chin tuck hold
Pushup eccentric
or Parallettes
Band-assisted pushup
or Long resistance band, Parallettes
Floor dumbbell press
or Dumbbell
Floor barbell press
or Barbell
Lying hip adduction
Cat cow circle
Half kneeling hip opener
Equestrian
One-leg cat-cow
Half-kneeling rock
Plank hip dips
Quadruped hip internal rotation
Finger pulses
Heel sit
Quadruped rock back
Elevated One Leg Folded Forward Bend
Bridge pose with legs half extended
Crossed legs support candle pose
Cross-legged bow with arms behind
Supported crossed legs L-sit
Beginner Ashtanga Vinyasa
Novice
Level 2 of 6218 exercises
Ground (standing)
4 exercises
Ground (standing)
4 exercises
Hamstring rock
or Ground (hands or body)
Burpee without jump
or Ground (hands or body)
Half burpee
or Ground (hands or body)
Single leg burpee
or Ground (hands or body)
Ground (hands or body)
214 exercises
Ground (hands or body)
214 exercises
Table top cross toe touch
Boat pose
Headstand
Straight leg fire hydrant
Arch body twist
Reverse penguin
Arch body opposite limbs
Bear walk
Candle pose
Dive-bomber pushup
or Parallettes
Frog stand
or Parallettes
Frog stretch
Bottom pushup hold
or Parallettes
Tripod headstand
High plank to low plank
Hindu pushup
or Parallettes
Hollow body hold
Sphinx pose leg flutters
Lying windshield wiper
One-foot support l-sit
Plank fingers back
or Parallettes
Pushup
or Parallettes
Rocking fists
Side plank dip
Side plank knee-to-elbow
Sitting pike compression
Straight-arm headstand
Supine plank
Table top
Table top jumps
Sitting shoulder inlocates
Crouching tiger
One-leg glute bridge
Bear-Crab roll
Dolphin Pose
Bow Pose
Rocking table
Supported vertical frog
Rocking frog
Neck bridge
Active 90-90
Plank shoulder tap
or Parallettes
Seiza side twist
Forearms long plank
Hollow body crunch
QL straddle stretch
Kneeling lunge forearms down
Kneeling lunge forearm down reach up
Kneeling lunge arms up
Diamond frog
Supported squat hip rotation
Straddle-up
Supine arch body hold
Plank shoulder circles
Sitting pike toe pull
One-leg tripod headstand
Arch body rock
Hollow body rock
Kneeling forward fold
Straight-leg reverse crunch
Supine plank raise
One-leg pushup
Knee fingertip pushup
One-leg crow pose
or Parallettes
Kneeling revolved side angle prayer hands
Revolved side angle hand inside
Fish pose
Side bow pose
Block-support camel pose
Raised ankles camel pose
Elbow half cross-leg spinal twist
Sitting revolved spinal twist
Supported sitting half lotus revolved spinal twist
Wall forearm stand
or Free Wall
One-leg downward dog
Block-support pigeon
Tuck plank
or Parallettes
Shoulder back roll
Shoulder forward roll
Double crunch
Cross body crunch
Side kick-through
Front kick-through
Frog walk
Hollow side body hold arms down
Side body crunch arms down
Assisted supine one-leg fold
or Strap
Pike compression flutter kicks
Knee diamond pushup
L-sit alternate leg lifts
Foot-assisted elbow lever
or Parallettes
Knuckle pushup
Lying butterfly stretch
Downward dog squat
Cook bridge
Spiderman pushup
Block-assisted sitting pike fold on heel
Embryo in the Womb Pose holding the feet
Dolphin kicks
Seal rock to tuck
Leg raise circle
Quick wrists warmup
Deck squat
Plank jack thrust
Flow IYTW
Moon salutation A
V-up
Back roll
Clap pushup
Crow pose
or Parallettes
Diamond pushup
or Parallettes
Tripod headstand straight legs lift
Tiger bend pushup
Long plank
Long sphinx pushup
Long table top
One-arm plank
One-leg l-sit
or Dip station, Parallel bars +1
Pike pushup
or Parallettes
Knee wrist pushup
Palm raise pushup
Internally rotated pushup
Sitting straddle compression
Active pigeon
Thread the needle plank
Tuck candle flag
Tuck l-sit
or Dip station, Parallel bars +1
Side plank leg raise
Camel pose
Table top reach up
Table top reach back
Vertical frog
Palm blocked bridge
Seiza jump to squat
Dolphin rock
Dolphin pushup
Wide pushup
or Parallettes
Sitting straddle rotating bounces
Sitting straddle walk
Sitting straddle sweep
Tuck QDR pushup
Floor wiper
Sitting straddle toe pull
Fingertip pushup
Plow pose
Staggered pushup
Side-staggered pushup
Assisted wrestler bridge
Assisted front neck bridge front and back
Assisted front neck bridge side-to-side
Supine pike fold
Revolved side angle prayer hands
Supported advanced fish pose
Sitting half lotus forward fold
Sitting one-leg forward fold
Sitting half lotus fold
Supported cross-leg spinal twist
Strap-assisted revolved spinal twist
or Strap
Elbow sitting half lotus revolved spinal twist
Bent-leg pigeon
Sitting pike pull feet
Forward roll
Knee archer pushup
Scorpion
Hollow side body hold
Side body crunch
Straight legs butt walk
Butt balancing one-leg out
Square forearm supine plank
Supported partial middle split
Half lotus
Supported partial front split
Assisted tuck planche raise
Assisted tuck planche hold
Rocking pushup
Lunge elbow tap
One-leg dolphin hold
Camel rotations
Cartwheel
Weighted pushup
or Weight vest, Parallettes
Band-resisted pushup
or Long resistance band, Parallettes
Lying toe touches
Standing front split
Kneeling lunge side bend
Fingertip plank
Pike walk out
Flipped wrist squeeze
Deep squat internal rotation
Wide arm plank
Sitting pike fold with bent leg
Sitting pike fold on heel
Sleeping tortoise pose without bound
Supine straddle pike fold
Crossed legs L-sit
Crossed legs L-sit
Ground jump through forward
Ground jump through backward
Arch body flutter kicks
Sun salutation A simplified
Sun salutation B simplified
Burpee
Pushup burpee
Box burpee
or Plyo Box
T-pushup
Roll burpee
Navy seal burpee
Hand release pushup
Weighted cocoon
or Dumbbell
Table top to supported L-sit
Pushup burpee without jump
or Parallettes
Moon salutation B
Front kick-through to one-legged dog
One-leg dog to plank
or Parallettes
Downward dog pushup
or Parallettes
Intermediate
Level 3 of 6125 exercises
Ground (standing)
2 exercises
Ground (standing)
2 exercises
Chair and Warriors
or Ground (hands or body), Parallettes
Low lunge to pyramid
or Ground (hands or body)
Ground (hands or body)
123 exercises
Ground (hands or body)
123 exercises
Forearm stand
Advanced tuck candle flag
Bridge
Elbow bridge
Elbows supine plank
Flying crow pose
or Parallettes
Tripod headstand to crow pose
L-sit
or Dip station, Parallel bars +1
Long supine plank
One leg out straddle-sit
or Parallettes
One-arm one-leg plank
Pike candle flag
Pike pushup with legs lift
or Parallettes
Pike bent-arm handstand
or Parallettes
Planche lean
or Parallettes
Wrist pushup
Hands-release fingertip pushup
Spear pushup
Side plank toe touch
Sphinx pushup
Straight-arm crow pose
or Parallettes
Pigeon pose
Supine plank lean
Bridge pushup
Cross arm pushup
One-leg QDR pushup
Short Lalanne pushup
Archer pushup
Sitting straddle forearms down
One-arm scapular pushup
Foot-elevated vertical frog
Bridge raise
Walking gecko pushup
Elbow press
Revolved side angle pose
Advanced fish pose
Sitting bound half lotus forward fold
Sitting bound one-leg forward fold
Sitting bound half lotus fold
Cross-leg spinal twist
Sitting bound revolved spinal twist
Bound cross-leg spinal twist
Supine one-leg fold
Butt balancing straddle fold
Butt balancing one-leg up
Lotus
Pigeon good morning
Frog elbow lever
or Parallettes
Standing side leg lift
Rolling pistol squat
High lizard crawl
Lateral plank walk
Downward dog one-leg squat
Dynamic planche lean
or Parallettes
Handstand scissor kick
Shoulder-Pressing Pose with heel hook
Lotus L-sit
Straight legs neck bridge with hand support
Straight legs neck bridge with straight arms support
Hand-support Ear Pressure Pose
Upward Lotus Pose
Straight legs side crow pose
or Parallettes
Bent legs side crow pose
or Parallettes
Flying splits pose
or Parallettes
Weighted T-pushup
or Dumbbell
Eight-angle pose
or Parallettes
Flying split
or Parallettes
Bear rotation to reach
Plow raise
Rolling compression
Sun salutation A
Sun salutation B
Jack burpee
Tuck jump burpee
Thorough wrists warmup
Body side roll
Tripod headstand forward roll
Lunge tap and open
Ground jump through and back
Deep push-up press burpee
or Parallettes, Dumbbell
One-leg dog plank to figure-4 table top
or Parallettes
Curved handstand
Chest clap pushup
Crane pose
or Parallettes
Elbow lever
or Parallettes
Elbows turned-out supine plank
Pike forearms victorian
Pseudo-planche pushup
or Parallettes
Straddle l-sit
or Parallettes
Tuck forearms victorian
Tuck bent-arm handstand
or Parallettes
Bent-arm handstand
or Parallettes
Assisted sissy squat
High bridge rotation
Forearm bridge
Supported QDR pushup
Kip-up
Arms up straddle pushup
Air straddle pushup
Feet up pushup
One-leg bridge
Wrestler bridge
Front neck bridge front and back
Front neck bridge side-to-side
Lotus fish pose
Sitting bound half lotus revolved spinal twist
Partial middle split
Butt balancing pike fold
Partial front split
Hurdler stretch
Squat to 90-90
One-leg supine arch body hold
Seated forward bend pull behind the feet
One Leg Folded Forward Bend
Sitting pike fold on foot with partial rotation
Half Tortoise pose
Sleeping tortoise pose with hands bound
Embryo in the Womb Pose
Embryo in the Womb Pose wrapping the legs
Straight legs neck bridge
Ear Pressure Pose
Fallen triangle split
Candle jump
Advanced
Level 4 of 657 exercises
Ground (standing)
1 exercise
Ground (standing)
1 exercise
Shoulder-Pressing Pose to Crane Pose
or Parallettes, Ground (hands or body)
Ground (hands or body)
56 exercises
Ground (hands or body)
56 exercises
Bent-arm tuck press-to-handstand
or Parallettes
Bent-arm pike press-to-handstand
or Parallettes
Crow pose to handstand
or Parallettes
Handstand
or Parallettes
Straddle handstand
or Parallettes
Tuck planche
or Dip station, Parallel bars +1
QDR pushup
Prone hollow body hold
Straddle handstand shoulder taps
Air pushup
Head tap bridge
One-arm bridge
Straddle lalanne pushup
Low lizard crawl
Split legs handstand
Sitting pike fold on foot
Shoulder-Pressing Pose head to ground
Rooster Pose
Half Upward Facing Intense Stretch Pose
Lotus V-sit
Elevated bridge kick-over
90-90 to hurdle
Double Toe Hold
Bent-legs transition Double Toe Hold
Tuck straight-arm press-to-handstand
or Parallettes
Advanced tuck planche
or Dip station, Parallel bars +1
Behind-the-back clap pushup
Pancake
Narrow handstand
Handstand shoulder taps
Handstand walk
Handstand with 4 fingers support
Headstand pushup
Straddle one-arm pushup
Straddle handstand with 4 fingers support
Straight-arm straddle press-to-handstand
or Parallettes
Tuck planche pushup
or Dip station, Parallel bars +1
Reverse nordic
Fingertip straddle lalanne pushup
Pike straddle planche
or Dip station, Parallel bars +1
Straddle handstand with 5 fingers support
Handstand with 5 fingers support
Side walk straddle handstand
Straddle handstand flag
Arms up pushup
Half one-arm pushup
Lalanne pushup
V-sit
or Parallettes
Tuck handstand
or Parallettes
Bent-arm tuck planche
or Dip station, Parallel bars +1
Shoulder-Pressing Pose chin to ground
Tortoise pose
Upward Facing Intense Stretch Pose
Embryo Pose In Shoulder Stand
Bound Lotus Pose
Bound lotus bow
Elite
Level 5 of 631 exercises
Ground (standing)
2 exercises
Ground (standing)
2 exercises
Shoulder-Pressing Pose sequence
or Parallettes, Ground (hands or body)
Primary series finishing sequence 1
or Ground (hands or body)
Ground (hands or body)
29 exercises
Ground (hands or body)
29 exercises
Advanced tuck planche pushup
or Dip station, Parallel bars +1
Chest roll press-to-handstand
Straight-arm pike press-to-handstand
or Parallettes
One-leg planche
or Dip station, Parallel bars +1
Handstand with 3 fingers support
One-arm straddle elbow lever
Straddle handstand with 3 fingers support
Fingertip lalanne pushup
Stacked hands handstand
Tuck handstand with 4 fingers support
Tuck handstand with 5 fingers support
Straddle handstand deep flag
Bent-arm straddle planche
or Dip station, Parallel bars +1
Bent-arm one-leg planche
or Dip station, Parallel bars +1
Tortoise pose with jump entry
Lotus crane pose
Levitating side kick through
Straddle roll-back to Pancake
Front splits
Handstand with 2 fingers support
Middle splits
One-arm elbow lever
One-arm pushup
Straddle planche
or Dip station, Parallel bars +1
Straddle handstand with 2 fingers support
Tuck handstand with 3 fingers support
Superman pushup
Straddle 90-degree pushup
or Parallettes
Sleeping tortoise pose
Herculean
Level 6 of 614 exercises
Ground (hands or body)
14 exercises
Ground (hands or body)
14 exercises
Half layout planche
or Dip station, Parallel bars +1
90-degree pushup
or Parallettes
Handstand with 1 finger support
Straddle handstand with 1 finger support
Tuck handstand with 2 fingers support
Straddle one-arm handstand fingertip tap
Straddle planche pushup
or Dip station, Parallel bars +1
Triple clap pushup
Straddle one-arm handstand
Tuck handstand with 1 finger support
Tuck one-arm handstand
One-arm handstand fingertip tap
One-arm handstand
Planche
or Dip station, Parallel bars +1