Beginner
Level 1 of 612 exercises
Ground (standing)
1 exercise
Ground (standing)
1 exercise
Standing ankle circles
Ground (hands or body)
6 exercises
Ground (hands or body)
6 exercises
Sitting ankle circles
Downward dog
Seiza
Downward dog foot pedal
Equestrian
Elevated One Leg Folded Forward Bend
Free Wall
5 exercises
Free Wall
5 exercises
Wall push calf stretch
Knee to wall
Wall push one-leg calf stretch
Wall push calf raise
Tibialis raise
Novice
Level 2 of 620 exercises
Ground (standing)
1 exercise
Ground (standing)
1 exercise
Downward dog to Upward dog
Ground (hands or body)
13 exercises
Ground (hands or body)
13 exercises
Seiza side twist
One-leg downward dog
Moon salutation A
Seiza jump to squat
Sitting pike fold on heel
Sun salutation A simplified
Sun salutation B simplified
Moon salutation B
Front kick-through to one-legged dog
One-leg dog to plank
or Parallettes
Downward dog pushup
or Parallettes
Kneeling forward fold
Downward dog squat
Kettlebell
2 exercises
Kettlebell
2 exercises
Goblet squat
or Dumbbell
Goblet squat press
or Dumbbell
Plyo Box
1 exercise
Plyo Box
1 exercise
Decline downward dog squat
or Chair, Bench
Free Wall
1 exercise
Free Wall
1 exercise
One-leg wall push calf raise
Wobble balance board
1 exercise
Wobble balance board
1 exercise
Wobble board calf stretch
Staff
1 exercise
Staff
1 exercise
Seiza shoulder dislocates
or Strap
Intermediate
Level 3 of 66 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)
4 exercises
Ground (hands or body)
4 exercises
Sun salutation A
Sun salutation B
One-leg dog plank to figure-4 table top
or Parallettes
