Beginner
Level 1 of 627 exercises
Ground (standing)
10 exercises
Ground (standing)
10 exercises
Touch sky and earth
Windmill
Bent-legs forward fold to ankles
Standing pike on ankles
Standing straddle stretch
Standing straddle stretch with straight back
Straight back standing pike on hips
Knee-support half forward bend
Bent-legs forward fold to ground
Assisted front leg swing
Ground (hands or body)
14 exercises
Ground (hands or body)
14 exercises
Assisted sitting straddle stretch
Sitting straddle hands push
Sitting pike hands push
Staff pose
Lying leg circle
Kneeling hamstring stretch
Downward dog
Sitting forward fold
Sitting straddle stretch
Assisted QL stretch
One-leg forward bend
Downward dog foot pedal
Elevated One Leg Folded Forward Bend
One-leg sitting pike compression
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
Novice
Level 2 of 670 exercises
Ground (standing)
27 exercises
Ground (standing)
27 exercises
Single leg good morning
Ostrich walk
Shin-support half forward bend
Ankle-support triangle
Ankle-support revolved triangle
Standing straddle hands on hips
Standing front leg toe hold
Front leg swing
Inside kick
Outside kick
Elephant walk toes hold
Beginner forward fold
Hamstring rock
or Ground (hands or body)
Squat fold
Downward dog to Upward dog
Triangle pose
Standing pike on the ground
Standing straddle toe pull
Side standing straddle stretch
Standing pike toe pull
Standing half forward bend
Fingertips revolved triangle
Standing straddle plow
Pyramid pose hold elbows
Standing side leg toe hold
Elephant walk palms down
Intermediate forward fold
Ground (hands or body)
36 exercises
Ground (hands or body)
36 exercises
QL straddle stretch
Sitting pike toe pull
Kneeling forward fold
One-leg downward dog
Assisted supine one-leg fold
or Strap
Block-assisted sitting pike fold on heel
Moon salutation A
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 pike pull feet
Butt balancing one-leg out
Supported partial front split
One-leg dolphin hold
Standing front split
Sitting pike fold with bent leg
Sitting pike fold on heel
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
Pike compression flutter kicks
Downward dog squat
Sitting straddle compression
Dolphin rock
Dolphin pushup
Kettlebell
2 exercises
Kettlebell
2 exercises
Jefferson curl
or Plyo Box, Chair +5
Weight windmill
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
Assisted hip airplane
Yoga block
2 exercises
Yoga block
2 exercises
Block-assisted Half Bound Lotus Standing Forward Bend
Supported half moon pose
Staff
1 exercise
Staff
1 exercise
Staff plow
or Strap
Intermediate
Level 3 of 634 exercises
Ground (standing)
13 exercises
Ground (standing)
13 exercises
Revolved triangle pose
Standing forward fold feet over hands
Standing straddle head to ground
Pyramid Pose
Standing front leg pull
Advanced forward fold
Chair and Warriors
or Ground (hands or body), Parallettes
Low lunge to pyramid
or Ground (hands or body)
Towel-assisted Half Bound Lotus Standing Forward Bend
or Towel
Deep forward fold
One-leg hold
Half moon pose
Hip airplane
Ground (hands or body)
18 exercises
Ground (hands or body)
18 exercises
Sitting straddle forearms down
Sitting bound half lotus forward fold
Sitting bound one-leg forward fold
Supine one-leg fold
Butt balancing straddle fold
Butt balancing one-leg up
Standing side leg lift
Plow raise
Rolling compression
Sun salutation A
Sun salutation B
One-leg dog plank to figure-4 table top
or Parallettes
Butt balancing pike fold
Partial front split
Seated forward bend pull behind the feet
One Leg Folded Forward Bend
Fallen triangle split
Hurdler stretch
Free Wall
1 exercise
Free Wall
1 exercise
Wall pike 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 69 exercises
Ground (standing)
1 exercise
Ground (standing)
1 exercise
Half Bound Lotus Standing Forward Bend
Ground (hands or body)
6 exercises
Ground (hands or body)
6 exercises
Half Upward Facing Intense Stretch Pose
Double Toe Hold
Bent-legs transition Double Toe Hold
Pancake
Upward Facing Intense Stretch Pose
90-90 to hurdle
Kettlebell
1 exercise
Kettlebell
1 exercise
Kettlebell pancake
Weight plate
1 exercise
Weight plate
1 exercise
Plate pancake
Elite
Level 5 of 63 exercises
Ground (standing)
1 exercise
Ground (standing)
1 exercise
Primary series finishing sequence 1
or Ground (hands or body)
Ground (hands or body)
2 exercises
Ground (hands or body)
2 exercises
Straddle roll-back to Pancake
