Beginner
Level 1 of 622 exercises
Ground (standing)
8 exercises
Ground (standing)
8 exercises
Wide squat
Standing straddle stretch
Horse stance
Standing straddle stretch with straight back
Assisted side leg swing
Lateral leg raise
Warrior 2
Standing hip circles
Ground (hands or body)
12 exercises
Ground (hands or body)
12 exercises
Assisted sitting straddle stretch
Sitting straddle hands push
Easy seat
Lying leg circle
Cross-legged sit with arms behind
Fire hydrant
Sitting straddle stretch
Half kneeling hip opener
Half-kneeling rock
Quadruped rock back
Cross-legged bow with arms behind
Seated side stretch
Free Wall
2 exercises
Free Wall
2 exercises
Wall straddle stretch
Assisted standing hip circles
Novice
Level 2 of 632 exercises
Ground (standing)
14 exercises
Ground (standing)
14 exercises
Crouching stance
Standing straddle hands on hips
Shiko
Side leg swing
Wide squat good morning
Prying squat
Middle split walk
Standing straddle toe pull
Side standing straddle stretch
Standing straddle plow
Standing side leg toe hold
Wide horse stance
Plie squat with tip toes
Jumping wide squat
Ground (hands or body)
13 exercises
Ground (hands or body)
13 exercises
Straight leg fire hydrant
Frog stretch
Rocking frog
Sitting straddle rotating bounces
Sitting straddle walk
Sitting straddle sweep
Sitting straddle toe pull
Supported partial middle split
Deep squat internal rotation
Sleeping tortoise pose without bound
Supported vertical frog
Vertical frog
Butt balancing one-leg out
Rings
1 exercise
Rings
1 exercise
Hanging active splits
or Hangboard, Doorway or unstable pullup bar +2
Kettlebell
1 exercise
Kettlebell
1 exercise
Prying goblet squat
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
1 exercise
Yoga block
1 exercise
Supported half moon pose
Intermediate
Level 3 of 621 exercises
Ground (standing)
9 exercises
Ground (standing)
9 exercises
Low side-to-side squat
Half moon pose
Standing straddle head to ground
Basic Squats plus calves
Low lunge to pyramid
or Ground (hands or body)
Hip airplane
One-leg hold
Deep archer squat
Chair and Warriors
or Ground (hands or body), Parallettes
Ground (hands or body)
9 exercises
Ground (hands or body)
9 exercises
Sitting straddle forearms down
Standing side leg lift
Partial middle split
Squat to 90-90
Half Tortoise pose
Sleeping tortoise pose with hands bound
Fallen triangle split
Foot-elevated vertical frog
Butt balancing straddle fold
Kettlebell
1 exercise
Kettlebell
1 exercise
Weighted wall straddle stretch
or Free Wall
Strap
2 exercises
Strap
2 exercises
Reclining Hand-to-Big-Toe Pose
Towel-assisted Reclining Hand-to-Big-Toe Pose
Advanced
Level 4 of 64 exercises
Ground (hands or body)
2 exercises
Ground (hands or body)
2 exercises
Pancake
Tortoise pose
Kettlebell
1 exercise
Kettlebell
1 exercise
Kettlebell pancake
Weight plate
1 exercise
Weight plate
1 exercise
Plate pancake
Elite
Level 5 of 64 exercises
Ground (hands or body)
4 exercises
Ground (hands or body)
4 exercises
Tortoise pose with jump entry
Straddle roll-back to Pancake
Middle splits
