Beginner
Level 1 of 633 exercises
Ground (standing)
11 exercises
Ground (standing)
11 exercises
Standing side bend arms up
Touch sky and earth
Windmill
Bent-legs forward fold to ankles
Trunk rotation
Trunk rotation arm swing
Standing chest stretch
Standing cat cow
Side bending pose
Jumping trunk twists
Bent-legs forward fold to ground
Ground (hands or body)
18 exercises
Ground (hands or body)
18 exercises
Sphinx pose
Cat Cow
Seated twist
Side child pose
Happy baby
Cobra pose
Upward dog
Kneeling thread the needle
Thread the needle pose
Hip-support camel pose
Half cross-leg spinal twist
Side upward dog
Roll up
Lying trunk twist
Seated side stretch
Cat cow circle
One-leg cat-cow
Assisted QL stretch
Long resistance band
1 exercise
Long resistance band
1 exercise
Banded half-kneeling thoracic rotation
or Free Wall
Foam roller
1 exercise
Foam roller
1 exercise
Back foam roll
Yoga block
2 exercises
Yoga block
2 exercises
Block-support triangle
Block-support revolved triangle
Novice
Level 2 of 667 exercises
Ground (standing)
16 exercises
Ground (standing)
16 exercises
Matrix
Ostrich walk
Ankle-support triangle
Ankle-support revolved triangle
Elbow-support side angle
Beginner forward fold
Downward dog to Upward dog
Triangle pose
Squat reach
Fingertips revolved triangle
Extended side angle pose
Elephant walk toes hold
Revolved chair pose
Standing pike on the ground
Elephant walk palms down
Intermediate forward fold
Ground (hands or body)
40 exercises
Ground (hands or body)
40 exercises
Arch body twist
Reverse penguin
Sphinx pose leg flutters
Bow Pose
Neck bridge
Kneeling revolved side angle prayer hands
Revolved side angle hand inside
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
Embryo in the Womb Pose holding the feet
Seal rock to tuck
Moon salutation A
Camel pose
Table top reach up
Table top reach back
Palm blocked bridge
Plow pose
Revolved side angle prayer hands
Supported cross-leg spinal twist
Strap-assisted revolved spinal twist
or Strap
Elbow sitting half lotus revolved spinal twist
Camel rotations
Kneeling lunge side bend
Sun salutation A simplified
Sun salutation B simplified
Moon salutation B
Dive-bomber pushup
or Parallettes
Hindu pushup
or Parallettes
Seiza side twist
QL straddle stretch
Assisted supine one-leg fold
or Strap
Assisted wrestler bridge
Supine pike fold
Standing front split
Sleeping tortoise pose without bound
Supine straddle pike fold
Rings
2 exercises
Rings
2 exercises
Hanging cobra
Side Hanging cobra
Kettlebell
2 exercises
Kettlebell
2 exercises
Jefferson curl
or Plyo Box, Chair +5
Weight windmill
or Dumbbell
Chair
1 exercise
Chair
1 exercise
Supported bridge
Barbell
1 exercise
Barbell
1 exercise
Zercher deadlift
Free Wall
2 exercises
Free Wall
2 exercises
Wall bridge rotation
Wall bridge pushup
Stability ball
1 exercise
Stability ball
1 exercise
Ball bridge
Exercise Partner
1 exercise
Exercise Partner
1 exercise
High flying whale
Yoga block
1 exercise
Yoga block
1 exercise
Block-support side angle
Intermediate
Level 3 of 642 exercises
Ground (standing)
6 exercises
Ground (standing)
6 exercises
Revolved triangle pose
Squat tap and reach
Chair and Warriors
or Ground (hands or body), Parallettes
Standing forward fold feet over hands
Advanced forward fold
Deep forward fold
Ground (hands or body)
26 exercises
Ground (hands or body)
26 exercises
Bridge
Bridge pushup
Bridge raise
Revolved side angle pose
Cross-leg spinal twist
Sitting bound revolved spinal twist
Bound cross-leg spinal twist
Hand-support Ear Pressure Pose
Bear rotation to reach
Plow raise
Sun salutation A
Sun salutation B
Lunge tap and open
One-leg dog plank to figure-4 table top
or Parallettes
One-leg bridge
Sitting bound half lotus revolved spinal twist
Ear Pressure Pose
Elbow bridge
Supine one-leg fold
Standing side leg lift
Rolling compression
Forearm bridge
Half Tortoise pose
Sleeping tortoise pose with hands bound
Embryo in the Womb Pose
Embryo in the Womb Pose wrapping the legs
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
Exercise Partner
3 exercises
Exercise Partner
3 exercises
Wheel on foot
Bow on foot
Bow on hand
Foam roller
1 exercise
Foam roller
1 exercise
Active thoracic spine extension
Strap
2 exercises
Strap
2 exercises
Reclining Hand-to-Big-Toe Pose
Towel-assisted Reclining Hand-to-Big-Toe Pose
Advanced
Level 4 of 66 exercises
Ground (hands or body)
6 exercises
Ground (hands or body)
6 exercises
Head tap bridge
One-arm bridge
Elevated bridge kick-over
Double Toe Hold
Bent-legs transition Double Toe Hold
Tortoise pose
Elite
Level 5 of 66 exercises
Ground (standing)
3 exercises
Ground (standing)
3 exercises
Primary series finishing sequence 1
or Ground (hands or body)
Levitating side kick-through to reach
Inchworm Lalane pushup
Ground (hands or body)
3 exercises
Ground (hands or body)
3 exercises
Tortoise pose with jump entry
Straddle roll-back to Pancake
