> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.

# Flexibility foundation

> 10 exercises in Flexibility.

10 exercises, grouped by difficulty and then by equipment, easiest first. Part of [Flexibility](/collections/flexibility).

## Beginner

<div className="not-prose rounded-xl px-4 py-2.5 my-3" style={{display: "flex", alignItems: "center", gap: "0.9rem", background: "#16a34a14", borderLeft: "4px solid #16a34a"}}><span style={{display: "flex", alignItems: "flex-end", gap: "3px"}}><span style={{width: "0.4rem", height: "0.55rem", borderRadius: "2px", background: "#16a34a"}} /><span style={{width: "0.4rem", height: "0.72rem", borderRadius: "2px", background: "#d1d5db"}} /><span style={{width: "0.4rem", height: "0.89rem", borderRadius: "2px", background: "#d1d5db"}} /><span style={{width: "0.4rem", height: "1.06rem", borderRadius: "2px", background: "#d1d5db"}} /><span style={{width: "0.4rem", height: "1.23rem", borderRadius: "2px", background: "#d1d5db"}} /><span style={{width: "0.4rem", height: "1.40rem", borderRadius: "2px", background: "#d1d5db"}} /></span><span className="text-sm font-semibold" style={{color: "#16a34a"}}>Level 1 of 6</span><span className="text-sm text-gray-600 dark:text-gray-400">8 exercises</span></div>

<AccordionGroup>
  <Accordion title="Ground (standing)" description="2 exercises" icon="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q029.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=63ce6cea08f0de810713d3d47032fedc" width="244" height="268" data-path="images/equipment/q029.webp">
    <Columns cols={3}>
      <Card title="Standing side bend arms up" img="https://mintcdn.com/openmovement/WxDAWzevIKn1VTcc/images/exercises/e0b6.jpg?fit=max&auto=format&n=WxDAWzevIKn1VTcc&q=85&s=52777fbe9fe2f3e4f8442800b57ac4fb" href="/exercises/standing-side-bend-arms-up-e0b6" width="320" height="320" data-path="images/exercises/e0b6.jpg" />

      <Card title="Touch sky and earth" img="https://mintcdn.com/openmovement/r5NZgYe_DLeX9Ddl/images/exercises/e0cd.jpg?fit=max&auto=format&n=r5NZgYe_DLeX9Ddl&q=85&s=60ec58d0d97660a194ea496f0df11c2d" href="/exercises/touch-sky-and-earth-e0cd" width="320" height="320" data-path="images/exercises/e0cd.jpg" />
    </Columns>
  </Accordion>

  <Accordion title="Ground (hands or body)" description="5 exercises" icon="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q01h.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=29181eaf27fe629ddae54c0248aef224" width="286" height="173" data-path="images/equipment/q01h.webp">
    <Columns cols={3}>
      <Card title="Sitting piriformis stretch" img="https://mintcdn.com/openmovement/r5NZgYe_DLeX9Ddl/images/exercises/e0e7.jpg?fit=max&auto=format&n=r5NZgYe_DLeX9Ddl&q=85&s=0aecabb2d26689838b550ed4d522788e" href="/exercises/sitting-piriformis-stretch-e0e7" width="320" height="320" data-path="images/exercises/e0e7.jpg" />

      <Card title="Cat Cow" img="https://mintcdn.com/openmovement/HEkm5v6rSDyOaCLR/images/exercises/e0ii.jpg?fit=max&auto=format&n=HEkm5v6rSDyOaCLR&q=85&s=1ab5f0666de836f4ac9a1a6cdc36ebd0" href="/exercises/cat-cow-e0ii" width="320" height="320" data-path="images/exercises/e0ii.jpg" />

      <Card title="Butterfly stretch" img="https://mintcdn.com/openmovement/qn9pA-8XF4O_0Hwh/images/exercises/e02d.jpg?fit=max&auto=format&n=qn9pA-8XF4O_0Hwh&q=85&s=e4c9f4bd86d89c1d0268984d8655aef5" href="/exercises/butterfly-stretch-e02d" width="320" height="320" data-path="images/exercises/e02d.jpg" />

      <Card title="Sitting straddle stretch" img="https://mintcdn.com/openmovement/WxDAWzevIKn1VTcc/images/exercises/e0aq.jpg?fit=max&auto=format&n=WxDAWzevIKn1VTcc&q=85&s=e426ef62af920b3efd3779da9146fba2" href="/exercises/sitting-straddle-stretch-e0aq" width="320" height="320" data-path="images/exercises/e0aq.jpg" />

      <Card title="Kneeling lunge chest up" img="https://mintcdn.com/openmovement/_uGNFdGZcvMWjVNO/images/exercises/e0kz.jpg?fit=max&auto=format&n=_uGNFdGZcvMWjVNO&q=85&s=c40d8dc1d9f80e8eaf0379368d0e6c6f" href="/exercises/kneeling-lunge-chest-up-e0kz" width="320" height="320" data-path="images/exercises/e0kz.jpg" />
    </Columns>
  </Accordion>

  <Accordion title="Rings" description="1 exercise" icon="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q00b.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=b8d3912667105288799fb9d25919e936" width="237" height="234" data-path="images/equipment/q00b.webp">
    <Columns cols={3}>
      <Card title="Straight-arm hang" img="https://mintcdn.com/openmovement/qn9pA-8XF4O_0Hwh/images/exercises/e02u.jpg?fit=max&auto=format&n=qn9pA-8XF4O_0Hwh&q=85&s=7fd4073ba2366ec982da835189c64e5d" href="/exercises/straight-arm-hang-e02u" width="320" height="320" data-path="images/exercises/e02u.jpg">or Hangboard, Doorway or unstable pullup bar +2</Card>
    </Columns>
  </Accordion>
</AccordionGroup>

## Novice

<div className="not-prose rounded-xl px-4 py-2.5 my-3" style={{display: "flex", alignItems: "center", gap: "0.9rem", background: "#65a30d14", borderLeft: "4px solid #65a30d"}}><span style={{display: "flex", alignItems: "flex-end", gap: "3px"}}><span style={{width: "0.4rem", height: "0.55rem", borderRadius: "2px", background: "#65a30d"}} /><span style={{width: "0.4rem", height: "0.72rem", borderRadius: "2px", background: "#65a30d"}} /><span style={{width: "0.4rem", height: "0.89rem", borderRadius: "2px", background: "#d1d5db"}} /><span style={{width: "0.4rem", height: "1.06rem", borderRadius: "2px", background: "#d1d5db"}} /><span style={{width: "0.4rem", height: "1.23rem", borderRadius: "2px", background: "#d1d5db"}} /><span style={{width: "0.4rem", height: "1.40rem", borderRadius: "2px", background: "#d1d5db"}} /></span><span className="text-sm font-semibold" style={{color: "#65a30d"}}>Level 2 of 6</span><span className="text-sm text-gray-600 dark:text-gray-400">2 exercises</span></div>

<AccordionGroup>
  <Accordion title="Rings" description="2 exercises" icon="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q00b.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=b8d3912667105288799fb9d25919e936" width="237" height="234" data-path="images/equipment/q00b.webp">
    <Columns cols={3}>
      <Card title="Hanging cobra" img="https://mintcdn.com/openmovement/9Q5h2q8IU-lkWVKY/images/exercises/e04p.jpg?fit=max&auto=format&n=9Q5h2q8IU-lkWVKY&q=85&s=95d00390b891803699c5879059ae15d6" href="/exercises/hanging-cobra-e04p" width="320" height="320" data-path="images/exercises/e04p.jpg" />

      <Card title="Side Hanging cobra" img="https://mintcdn.com/openmovement/WxDAWzevIKn1VTcc/images/exercises/e0ad.jpg?fit=max&auto=format&n=WxDAWzevIKn1VTcc&q=85&s=500c7c158494ab82c3ae7ecefd77a6ce" href="/exercises/side-hanging-cobra-e0ad" width="320" height="320" data-path="images/exercises/e0ad.jpg" />
    </Columns>
  </Accordion>
</AccordionGroup>


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