Beginner
Level 1 of 687 exercises
Ground (standing)
26 exercises
Ground (standing)
26 exercises
Hips circles
Touch sky and earth
Windmill
Bent-legs forward fold to ankles
Wide squat
Deep squat
Standing pike on ankles
Standing quad stretch
Standing straddle stretch
Horse stance
Bow stance
Standing straddle stretch with straight back
Straight back standing pike on hips
Knee-support half forward bend
Bent-legs forward fold to ground
Deep squat hold
Assisted back scale
Assisted front leg swing
Assisted side leg swing
Lateral leg raise
Standing hip axial rotation
One leg knee up
One leg halfway up
Warrior 2
Warrior 1
Standing hip circles
Ground (hands or body)
46 exercises
Ground (hands or body)
46 exercises
Lying quad stretch
Lying piriformis stretch
Sitting piriformis stretch
Kneeling lunge hands down
Hip swivels
Child pose
Assisted sitting straddle stretch
Sitting straddle hands push
Sitting pike hands push
Staff pose
Easy seat
Knees to chest pose
Side child pose
Lying leg circle
Happy baby
Kneeling hamstring stretch
Cross-legged sit with arms behind
90-90
Butterfly stretch
Downward dog
Fire hydrant
Kneeling quad stretch
Sitting forward fold
Sitting straddle stretch
Sitting piriformis leg raise
Flying butterfly
Opening 90-90
Kneeling revolved side angle
Kneeling lunge chest up
Assisted QL stretch
Supported half lotus
Half cross-leg spinal twist
Sitting piriformis leg raise hold
One-leg forward bend
Downward dog foot pedal
Lying hip adduction
Half kneeling hip opener
Equestrian
Half-kneeling rock
Quadruped rock back
Elevated One Leg Folded Forward Bend
Cross-legged bow with arms behind
One-leg sitting pike compression
Upward dog
Hip-support camel pose
Seated side stretch
Plyo Box
4 exercises
Plyo Box
4 exercises
Assisted incline lunge
or Chair, Bench
Supine hip flexor stretch
or Chair, Bench
Incline lunge
or Chair, Bench
Assisted deep lunge
or Chair, Bench
Short resistance band
1 exercise
Short resistance band
1 exercise
Reverse clamshell
Free Wall
4 exercises
Free Wall
4 exercises
Wall straddle stretch
Assisted standing hip circles
Wall lunge
Stability ball wall squat
or Stability ball
Flag pole
1 exercise
Flag pole
1 exercise
Assisted deep squat
or Vertical beam
Exercise Partner
1 exercise
Exercise Partner
1 exercise
Partner sitting straddle stretch
Yoga block
2 exercises
Yoga block
2 exercises
Block-support triangle
Block-support revolved triangle
Step platform
1 exercise
Step platform
1 exercise
Hip hike
Slant board
1 exercise
Slant board
1 exercise
Cyclist squat
Novice
Level 2 of 6151 exercises
Ground (standing)
53 exercises
Ground (standing)
53 exercises
Single leg good morning
Jumping deep squat
Front scale
Ostrich walk
Back scale
Tree pose
Crouching stance
Deep lunge
Kneeling lunge lifts
Shin-support half forward bend
Ankle-support triangle
Ankle-support revolved triangle
Standing straddle hands on hips
Standing front leg toe hold
Shiko
Front leg swing
Side leg swing
Inside kick
Outside kick
Elephant walk toes hold
Wide squat good morning
One-leg hinge
Prying squat
Standing figure-4 tree
Beginner forward fold
Hamstring rock
or Ground (hands or body)
Squat fold
Half burpee
or Ground (hands or body)
Downward dog to Upward dog
Close squat
Triangle pose
Standing pike on the ground
Middle split walk
Squat reach
Squat elbow tap
Standing straddle toe pull
Side standing straddle stretch
Standing pike toe pull
Pigeon squat
Standing half forward bend
Fingertips revolved triangle
Standing straddle plow
Pyramid pose hold elbows
Standing side leg toe hold
Wide horse stance
Elephant walk palms down
Plie squat with tip toes
Intermediate forward fold
Jumping wide squat
Warrior 3
Elbow-support side angle
Extended side angle pose
Assisted diagonal stretch
Ground (hands or body)
75 exercises
Ground (hands or body)
75 exercises
Straight leg fire hydrant
Frog stretch
Bow Pose
Supported vertical frog
Rocking frog
Active 90-90
QL straddle stretch
Kneeling lunge forearms down
Kneeling lunge forearm down reach up
Kneeling lunge arms up
Diamond frog
Supported squat hip rotation
Sitting pike toe pull
Kneeling forward fold
Elbow half cross-leg spinal twist
Supported sitting half lotus revolved spinal twist
One-leg downward dog
Block-support pigeon
Frog walk
Assisted supine one-leg fold
or Strap
Lying butterfly stretch
Block-assisted sitting pike fold on heel
Embryo in the Womb Pose holding the feet
Seal rock to tuck
Deck squat
Moon salutation A
Active pigeon
Vertical frog
Sitting straddle rotating bounces
Sitting straddle walk
Sitting straddle sweep
Sitting straddle toe pull
Plow pose
Supine pike fold
Sitting half lotus forward fold
Sitting one-leg forward fold
Sitting half lotus fold
Supported cross-leg spinal twist
Elbow sitting half lotus revolved spinal twist
Bent-leg pigeon
Sitting pike pull feet
Butt balancing one-leg out
Supported partial middle split
Half lotus
Supported partial front split
Lunge elbow tap
One-leg dolphin hold
Standing front split
Kneeling lunge side bend
Deep squat internal rotation
Sitting pike fold with bent leg
Sitting pike fold on heel
Sleeping tortoise pose without bound
Supine straddle pike fold
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
Sitting pike compression
Dolphin Pose
Kneeling revolved side angle prayer hands
Revolved side angle hand inside
Side bow pose
Block-support camel pose
Raised ankles camel pose
Pike compression flutter kicks
Downward dog squat
Sitting straddle compression
Camel pose
Dolphin rock
Dolphin pushup
Revolved side angle prayer hands
Camel rotations
Rings
2 exercises
Rings
2 exercises
Hanging active splits
or Hangboard, Doorway or unstable pullup bar +2
Assisted ring lunge
Kettlebell
7 exercises
Kettlebell
7 exercises
Jefferson curl
or Plyo Box, Chair +5
Weight windmill
or Dumbbell
Goblet cyclist squat
or Slant board
Prying goblet squat
Goblet squat
or Dumbbell
Kettlebell deck squat
Goblet squat press
or Dumbbell
Plyo Box
1 exercise
Plyo Box
1 exercise
Decline downward dog squat
or Chair, Bench
Dumbbell
4 exercises
Dumbbell
4 exercises
Weighted deep lunge
Dumbbell deck squat
Dumbbell deck squat
Extended deck squat
Bench
1 exercise
Bench
1 exercise
Seated good morning
or Barbell
Barbell
2 exercises
Barbell
2 exercises
Good morning
Zercher deadlift
Short resistance band
1 exercise
Short resistance band
1 exercise
Banded side leg raise
Free Wall
1 exercise
Free Wall
1 exercise
Assisted hip airplane
Yoga block
3 exercises
Yoga block
3 exercises
Supported half moon pose
Block-assisted Half Bound Lotus Standing Forward Bend
Block-support side angle
Staff
1 exercise
Staff
1 exercise
Staff plow
or Strap
Intermediate
Level 3 of 663 exercises
Ground (standing)
20 exercises
Ground (standing)
20 exercises
Low side-to-side squat
Half moon pose
Revolved triangle pose
Squat head to floor
Standing forward fold feet over hands
Standing straddle head to ground
Pyramid Pose
Standing front leg pull
Squat tap and reach
Advanced forward fold
Chair and Warriors
or Ground (hands or body), Parallettes
Basic Squats plus calves
Low lunge to pyramid
or Ground (hands or body)
Hip airplane
Towel-assisted Half Bound Lotus Standing Forward Bend
or Towel
Deep forward fold
One-leg hold
Deep archer squat
Corkscrew squat
Diagonal stretch
Ground (hands or body)
37 exercises
Ground (hands or body)
37 exercises
Pigeon pose
Sitting straddle forearms down
Foot-elevated vertical frog
Sitting bound half lotus forward fold
Sitting bound one-leg forward fold
Sitting bound half lotus fold
Cross-leg spinal twist
Bound cross-leg spinal twist
Supine one-leg fold
Butt balancing straddle fold
Butt balancing one-leg up
Lotus
Pigeon good morning
Standing side leg lift
Upward Lotus Pose
Plow raise
Rolling compression
Sun salutation A
Sun salutation B
Lunge tap and open
One-leg dog plank to figure-4 table top
or Parallettes
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
Seated forward bend pull behind the feet
One Leg Folded Forward Bend
Half Tortoise pose
Sleeping tortoise pose with hands bound
Embryo in the Womb Pose
Embryo in the Womb Pose wrapping the legs
Fallen triangle split
Revolved side angle pose
Flying split
or Parallettes
Rings
1 exercise
Rings
1 exercise
Ring Lunge
Kettlebell
1 exercise
Kettlebell
1 exercise
Weighted wall straddle stretch
or Free Wall
Free Wall
2 exercises
Free Wall
2 exercises
Wall pike stretch
Wall quad stretch
Strap
2 exercises
Strap
2 exercises
Reclining Hand-to-Big-Toe Pose
Towel-assisted Reclining Hand-to-Big-Toe Pose
Advanced
Level 4 of 615 exercises
Ground (standing)
2 exercises
Ground (standing)
2 exercises
Half Bound Lotus Standing Forward Bend
Butterfly squat
Ground (hands or body)
11 exercises
Ground (hands or body)
11 exercises
Rooster Pose
Half Upward Facing Intense Stretch Pose
90-90 to hurdle
Double Toe Hold
Bent-legs transition Double Toe Hold
Pancake
Tortoise pose
Upward Facing Intense Stretch Pose
Embryo Pose In Shoulder Stand
Bound Lotus Pose
Bound lotus bow
Kettlebell
1 exercise
Kettlebell
1 exercise
Kettlebell pancake
Weight plate
1 exercise
Weight plate
1 exercise
Plate pancake
Elite
Level 5 of 66 exercises
Ground (standing)
1 exercise
Ground (standing)
1 exercise
Primary series finishing sequence 1
or Ground (hands or body)
Ground (hands or body)
5 exercises
Ground (hands or body)
5 exercises
Tortoise pose with jump entry
Straddle roll-back to Pancake
Front splits
Middle splits
