Beginner
Level 1 of 62 exercises
Ground (standing)
1 exercise
Ground (standing)
1 exercise
Touch sky and earth
Ground (hands or body)
1 exercise
Ground (hands or body)
1 exercise
Hip-support camel pose
Novice
Level 2 of 618 exercises
Ground (standing)
1 exercise
Ground (standing)
1 exercise
Downward dog to Upward dog
Ground (hands or body)
12 exercises
Ground (hands or body)
12 exercises
Seal rock to tuck
Moon salutation A
Palm blocked bridge
Sun salutation A simplified
Sun salutation B simplified
Moon salutation B
Bow Pose
Side bow pose
Block-support camel pose
Raised ankles camel pose
Camel pose
Table top reach back
Rings
1 exercise
Rings
1 exercise
Hanging cobra
Chair
1 exercise
Chair
1 exercise
Supported bridge
Free Wall
2 exercises
Free Wall
2 exercises
Wall bridge rotation
Wall bridge pushup
Stability ball
1 exercise
Stability ball
1 exercise
Ball bridge
Intermediate
Level 3 of 616 exercises
Ground (standing)
1 exercise
Ground (standing)
1 exercise
Chair and Warriors
or Ground (hands or body), Parallettes
Ground (hands or body)
10 exercises
Ground (hands or body)
10 exercises
Bridge
Bridge pushup
Bridge raise
Sun salutation A
Sun salutation B
One-leg dog plank to figure-4 table top
or Parallettes
One-leg bridge
Elbow bridge
Bear rotation to reach
Forearm bridge
Plyo Box
2 exercises
Plyo Box
2 exercises
Feet-elevated bridge
or Chair, Bench
Incline bridge
or Chair, Bench
Free Wall
2 exercises
Free Wall
2 exercises
Wall bridge raise
Wall walk bridge
Foam roller
1 exercise
Foam roller
1 exercise
Active thoracic spine extension
Advanced
Level 4 of 63 exercises
Ground (hands or body)
3 exercises
Ground (hands or body)
3 exercises
Head tap bridge
One-arm bridge
Elevated bridge kick-over
Elite
Level 5 of 61 exercise
Ground (standing)
1 exercise
Ground (standing)
1 exercise
